Pre-run warm-up to decouple the hips and activate the lumbopelvic hip complex for efficient gait patterns. Even though this isn't focused on the foot and ankle specifically, these movements will help to activate those areas as a by-product of moving through these motions especially because I did add in a foot drill for the excitation portion and there is a lot of movement on the feet in multiple planes of motion. The runner's hinges could go unloaded if needed.

Starting off with Rub and Scrub to get blood flow and fluid to the tissue. Next is the rocking hip flexor stretch with an arm reach to start the process of decoupling the hips and getting some movement in the side body with the reach. Next is the loaded runner's hinge with knee drive to activate the LPHC decreasing neural threat to the area. This is followed by a half kneeling OH lift for decoupling of the hips and a bit of core activation with the loaded overhead reach. Next is a loaded ground to standing with a reach to further decouple the hips by moving through the sagittal and frontal plane as well as to load the core in a gait pattern with the reach. This will help to create some traction in the medial aspect of the hip as well. The rotational hinge knee drive is to add some complexity to the now alerted and awake nervous system to challenge mobility and stability in the transverse plane. Next up is banded quick feet to awaken and alert the feet for the task of running. And finally the body clapping of the groin and stomach to ensure those areas are 100% awake and alert and ready to work.