Once you have mastered the wall run, you can apply this skill to nearly any wall you choose. However, when getting started, smaller walls approximately 6 to 7 feet (1. 8 to 2. 1 m) (1. 8 to 2. 1 m) will be safest. Sneakers or athletic shoes that fit snugly, aren’t constricting, and have good grip on the bottom sole will help you run up and over walls more safely and easily. If safety is a major concern for you, the safest way to learn this move will be with a professional instructor, like a parkour trainer. [1] X Research source
Warm up your joints to improve performance and prevent injury. Start from your head and work your way down your body, rotating each joint back and forth. Make your rotations as wide ranging as possible. Perform some dynamic stretches doing things like lunges, bending and touching your toes, and pulling your knee to your chest. [2] X Research source
Run at the wall several times in this fashion. You may want to keep your hands raised in front of you as a brace or guide, especially with smooth walls, where slipping is a concern. Avoid favoring a foot in your approach. Even if you find it most natural to end on your right foot before your left comes in contact with the wall, or vice versa, alternate between feet in your approach. This way, you’ll be able to adapt to new environments more easily. [3] X Research source
Keep your head up at this point in your wall run. It’ll be natural reflex to watch your feet hit the wall, but this could result in you missing the top edge or dangerous hazards, like branches from trees or loose stones.
If your foot strikes the wall loudly when you come in contact with it, this is likely a sign that you are driving into and away from the wall, not downward and up the wall. If less of your foot is in contact with the wall, the force of your push might be directed outward away from the wall instead of upward, or you may not have enough grip to change direction. Since the shift in your momentum from forward to upward comes from driving downward with your wall-foot, try not to connect with the wall too high. High contact points will make it difficult to generate enough force to run up the wall.
In some situations, you may come into your wall run with too much speed. Having your hands in front of you at this point can save you from accidentally slamming into it and injuring yourself. Be ready to grab onto the top of the wall. Things will be moving very quickly. Being prepared will prevent you from missing your chance to grab hold. Although some experts can get several steps in when running up and over a wall, allowing them to go even higher, you should only attempt a single step at first. As you become more comfortable with the motion, you can add more steps.
Failing to assist your upward momentum can cause your jump to “stall,” which is another way of saying your momentum has run out. It can be difficult pulling yourself up from a stalled position. [6] X Research source Treat jumping from high places seriously. Falling or jumping incorrectly from as few as 10 feet, a reasonable height for a medium sized wall, can cause injury. [7] X Research source
You may find that your early attempts end in you kicking off and away from the wall instead of running up and over it. This is completely natural, and will still help you become familiar with this move’s mechanics.
As you practice this move, you should notice your technique improve and your body strengthen. These advances should also lead to a higher maximum height. For some, it might take days, weeks, or months of practice before maximum height can be achieved. The height of the wall will not change your wall run technique. Walls that are especially high will only require more steps up the wall for you to achieve increased vertical distance.
Always take it slow when running up a new or unfamiliar wall. If the wall is unexpectedly slippery, you could get hurt or injured. Trying out different kinds of walls will also familiarize you with the kinds you should avoid. Some walls may be too smooth to run up without special tools or assistance. [8] X Research source
Running Doing bodyweight squats and jump squats Doing push ups Doing leg lifts Doing pullups[9] X Research source
Facebook can be a valuable resource for finding local parkour groups that practice near you. These events frequently take place at playgrounds, parks, and universities. [10] X Research source
