Here is a routine I often have my athletes do on their non-running days. It’s not fatiguing but more of a simple general mobility routine. You can do most of this at your desk, watching tv, etc.—
- Sit or stand, point your leg outwards and spell the alphabet with each foot, turning your ankles to use your toes to write the letters in the air. Go through with each foot 1-2 times.
- Do this stretch with each foot. Bring the toes up and then pull them up softly with your hand for 5-15 reps.
- Balancing on a small pillow, on one foot, for 15 seconds. Keep your head looking straight ahead.
- Sitting or standing, keep your heel stationary and try to pick up a shirt or towel by crunching up your toes. Perform 1-3 times or so.
- Standing on one foot on the first step in a staircase or step stool, lower your free-hanging leg to the ground while maintaining control and balance with your stationary foot and slightly bent stationary leg. Start with just 1 rep if you’ve never done this before, every week or so add 1-2 reps depending on how it’s progressing. Go by feel with this one.
- Standing on both feet, raise your toes and midfoot off the ground and balance only on your heels for 10-15 seconds. 1-3 reps
- Standing on one foot, lift your heel off the ground and thrust upward so you’re balancing (even if momentarily) on your forefoot. 10 reps.