Purposes of warmup include raising body temperature, increasing blood flow to muscles, and in cells metabolism speeds up to meet the energy demand of activity -
Muscles that are “cold” are more likely to become injured.
What does this mean? Is my injury not fully healed? When should I start doing speed work? How long will it take to stop hurting?
I’ve heard of elite marathoners who start out their runs at 8 min pace for a few miles until they warm up. Personally, I nearly always start out and run entirely by feel which mean the opening few minutes are always going to be slow. I have a lot of runs where I start out feeling terrible and within 30 or so minutes I’m rolling very well. Focus on running by feel. You can get away with a lot of stuff as a kid that will kill you when you hit your 30s.
Chad
Try stretching out your hips and legs really well every night and do some very light stretching with your warm up. Stretch a little, run a little then stretch a little.
I would also try and address the hip issue at the source. How much core work do you currently do? Add in some hip-specific strength work 3 times a week or so and I bet you’ll see things start to clear up in a few weeks