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Most of the “drills” / dynamic stretching break down an aspect of the stride and exaggerate it as to explore the potential of using that motion, say high heal recovery or accelerating your foot to the ground, and / or to remind you of that aspect of running in a way that does not degrade your stretch reflex. The primary argument against prolonged static stretching during a warm-up for a workout or pre-competition is that it degrades your involuntary stretch reflex, something to do with the golgi nerve I think. Anyway, not all the drills are right for everyone to do all the time, just like there isn't any set long run right for everyone. Of course if you get into a marathon trainer vs. a 1500meter racer then you can start to make generalizations.
Regardless, of what is right for each individual, which is a long conversation best had one on one, lets talk about one drill in particular; bounds. Since Jenny and I just added it to our routine we are doing it as part of our supplemental day instead of as part of our hard day/ race warm-up. These are fun, and involve taking huge strides, really swinging your arms, but are kind of slow pace. Like slow sprints. Tonight we are leaping across a soft field feeling just a wee bit like grasshoppers. It is nice when you try something new and it just kind of clicks. It makes sense. You realize how it can help and you almost wonder how you haven’t been doing this all along.
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