If it is an IT band issue get a foam roller and try some self-myofascial release. I’ve found this to be quite helpful. Also as a sprinter, I’d suggest cutting out all the jogging. It doesn’t do anything to help sprint performance it may be aggravating your knee. Try replacing the warmup mile with a more dynamic warmup. Take out the other jogging all together. Finally, be sure to be diligent about strengthening exercises, expecially those for the hamstring and glute. The knee is often times the site of symptoms of weak or inhibitted glutes or hamstrings.
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