These drills are NOT examples of how to run. They are designed to help our bodies figure out some of the concepts of how to run. In most cases they are exaggerations of certain components of barefoot running technique. Mostly they are just ways to play around with the way we move, so that we break old habits that may have been injurious (if not immediately, perhaps in the long run).
Not like your cat walks … well that depends on how YOUR cat walks, but more like a model walks on the runway, otherwise known as the “catwalk”.
The idea is to twist your hips to help move your leg and allows your foot to land directly under your center of balance (rather than off to the side), so that your body can continue moving forward, rather than wobbling from side-to-side with each step.
The drill may be a bit exagerated and I like to try NOT swinging my arms during the drill, just so the twist is emphasized more, and not “replaced” with excess arm swing.
Similar to the Groucho Croucho, this was inspired by Kevin Kline’s “cat like tread” in the Pirates of Penzance. The idea is to throw the foot out in front, but rather than simply waiting for it to crash, we want to begin pulling the foot back before it lands. This “dance” practices that concept to extreme lengths.
Practicing on stairs can help with running on hills later. Rather than moving the body literally a step at a time, try moving the body along a straight path up and down the stairs, while the feet make up the difference in distance.