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Had similar issues in the past - what shoes are you running in? When I first started running I used a pair of sporty looking Nikes I had - free runs I believe. And they just ruined my knees. I went to get my gait analysed and was recomended a pair of neutral Asics and I havent had a problem since. Basically my feet suppinate, which causes my knee cap to become slightly misaligned due to a lack of mobility in my hip flexor, this causes the knee cap to aggrevate the surrounding tissue. Run and become are doing remote gait analysis - might be worth checking it out.
JT-
Cheers, funnily enough I've been wearing some very supportive Asics for running because I've had over-pronation issues for years. I think the whole question has been rendered moot, however, by the fact that I knackered my right knee yesterday doing some short shuttle runs in the garden trying to keep mini-m active during lockdown.
I think I've come to conclusion that my running days are now over (not that I was ever a very serious runner). My right knee is just really fragile. It can handle the straight-up-and-down motion of cycling at reasonable intensity, but running just irritates it (especially my ITB), which creates a huge amount of tension over the top-front of my knee, which makes it really susceptible to injury from any slight twist or jolt. Annoyingly I was planning on getting on the turbo later, now it's a hinged-knee brace, elevation, ice, and working out how I can avoid going up and down the stairs for a week or two.
ffm
Just started "running" again. In fact it's just a 2km walk/jog round the nearby streets with my family to blow the cobwebs away in the morning. Unfortunately even from that I get horrible twangy ITBS in one leg. It feels horribly tight and numb on the outside of my thigh. I've had this before and it's the reason I gave up running (because it then interferes with cycling). Any advice?