Help!!!!

IT Band problems? So I have this bad knee . . . it hurts on the outside of my knee. Kind of an ache. And it only happens after I have been running for a little bit. Well, it's kind of aching how and I know that my legs are SOOO tight. The thing is, I can't quit the triathlon because I am doing it for 120 students. PLEASE . . . what exactly do I need to do to fix this? What stretches? What strength training exercises? Also, I know people always talk about that styrofoam roll to stretch the leg out on . . . but where do I find one of those? Please help! I have only been running for about a month (three times a week for 1 to 1.5 miles).

Thanks,

 Jean