For the longest time, my pre-run routine was "tie shoes, lock door". But when things started hurting (before diagnosis of labral tear(s)), I'd do Myrtles. They doubled as a warm-up and strengthening.
At first I was continuing the Myrtles, followed by some version of my hip PT exercises. I've recently changed that. It was taking too long for me to get out the door, and I felt like many of the exercises were more appropriate for the early recovery period. Instead, I stumbled upon Coach Jay's warm ups and post-run routines, and I've been using them.
Pre-run, I do a quick and simple lunge warm-up, and I'm out the door in just a few minutes instead of the 15 or 20 minutes my hip routines took. Then, when I return from the run, I do more strengthening (a post for later).
Here's Coach Jay's lunge matrix warm-up:
Does it work for me? Yes! I still have a little stiffness in the morning (is it surgery? Or old age?), and the lunges get rid of that, plus get my blood pumping a tad, AND activate my glutes prior to running. This gives me enough momentary muscle memory to remember to activate them while I run, too.
What is your pre-run routine?