Often - I do Foamrolling before (normally a hr or more before) my runs, If I’m too tight and have niggles. Most of the time, after that, I can train well. Sometimes, a Quick 20min nap followed by a Coffee and 1hr later i’m ready to go.
Tempo done easy enough, or even a 20min Slow Jog followed by stretches leaves one feeling 10x better.
As per how to do tempo
I agree that Eventually - you want tempo to be a thoughtless act. Great for clearing the mind.
I say eventually, as If your technique is Crap - then What’s the point?
Technique is Same as sprinting - just smaller.
Small ground contract times (not over striding)
Dorsi flex of the foot same, landing on your foot pretty much the same
Shorter arm swings, but same rotation and other items though the hands and elbows
Holding your hips in alignment
Not having your feet over pronate etc
Once you can do all this, IT’s all second nature and off you go. Just do it.
Normally it does not take long to do this - but it’s very individual.