Have been a casual runner for a few years but just got back into it a bit more diligently. Fighting a few injuries but looking forward to my first ever 10k event this weekend at the Scotiabank marathon.
2 of the best coaching tips I've received speak to a few issues noted above:
Tight IT band, back or quads. Warm-up by getting the glutes fired up. There are plenty of exercise examples on Dr. Google. Most people who sit at work most of the day have tightness in these areas because their glutes don't "pull their weight" while running. This has helped me a lot.
Breathing. Concentrate on matching your breaths to your running cadence. 2 breaths/steps in, 3 out. Don't increase your cadence any faster than you can breathe. Pace will increase as your lung capacity increases.
Getting rid of music while running. Most songs in your playlist probably don't match your cadence, which means you're likely running faster or slower than your level or comfort. A bit more boring, but without music I can lock in the breathing and pace much quicker.
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