14-02-2019 The 3 Best Ways to Get Started in Parkour or Free Running

How to Get Started in Parkour or Free Running

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In this Article: Article Summary Teach Yourself Group Training and Coaching Common Methods For Succeeding in Parkour 7 References

Parkour, or free running, is a movement style that turns real life into an obstacle course. Parkour artists train themselves to do
crazy, sometimes death-defying stunts with freedom as the guiding principle. Though it may seem intimidating, just about
anyone can become a free runner if they’re willing to put in the time and effort.

Method
Teach Yourself 84 reactions
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1 Get in shape. You must have endurance. Work on basic calisthenics like push-ups, pull-ups, sit-ups and
squats. These are the basic building blocks for practicing parkour. Experts say you should be capable of
performing 25 push-ups, 5 pull-ups and 50 full squats before you formally get started in parkour.

2 Practice landing and rolling moves. Parkour entails a lot of vertical movement. High jumps can be
painful if you don't know how to land properly or safely fall, then end with a move. You should start off with
a jump between 1/2 a meter to 1 meter. Land on the front part of your feet with your legs bent and if you have
jumped from a higher distance then perform a forwards roll. To do this roll you should roll on your shoulders, not
on your back! If you roll on your back, you may do serious damage to your body.

3 Practice vaulting, jumping and climbing maneuvers. These more difficult maneuvers are designed to
get you up and around obstacles in the urban landscape. As you begin to practice more frequently, you will
learn which moves you prefer and develop your own unique style for practicing them.

4 Practice regularly. Like all sports, parkour requires regular training to be effective, otherwise your skills
will drop off. Practice at least two or three times a week, and make sure to maintain your basic skills while
moving on to more difficult maneuvers.

5 Use self-exploration. Begin to drill the techniques that you have created, establish new ways of moving
through experimentation, and find new paths and environments to master through self exploration. When
you are in tune with yourself, no one knows what works better for your body than you.

6 Pick a point and do whatever it takes to get there. Start with a slow, safe pace. Trace a path between
two points over and over until you are a master of your territory. You should notice a gradual increase in
your speed, endurance, and the ease with which you transition between obstacles.
This progression can take hours, days, and even years depending on the path you choose, your natural
ability, and several other factors. The important thing is to continue progressing no matter how slowly.
This method is the essence of Parkour, and will lay the foundation to understand it.

7 Develop your personal style. Approach obstacles in a way that is unique to your body and abilities. The
common movements employed by others do not necessarily make sense for you. That is precisely why it
does not make sense to rely on videos as a way to learn. Once you have overcome this mental obstacle and
risen above the poor standards set by many others, you can take your training in many different directions.

Method
Group Training and Coaching 6 reactions
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1
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Start to train with other people. Getting together with a small group (2-4 people) can shed new light on your
training regimen; new people offer new ways to move, different paths to take, and constructive criticism of your
methods. Since you have already developed your own style, the ideas offered by new people can only expand
your possibilities.

2 Use training as a collaboration. Be sure that ideas are not stifled and no individual person sets the bar of
what should work for everyone; this method works best as a creative discovery between friends. On the
other hand, if you followed someone else's method from the beginning, you could be stuck with a style that does
not actually make sense for you.
Remember that while large gatherings have the potential to be an extension of the smaller training and
discovery sessions, too often they devolve into a roaming herd that quickly grazes over obstacles while
looking for the next big trick. Understanding Parkour through self discovery is the sure way to avoid
falling victim to this personal experience, making a traceur and his Parkour unique.

3 Get a Parkour coach. This option can be helpful to someone who doesn't know how to condition
themselves or prevent injury; however, experimenting by yourself first is highly recommended. By
entrusting your early development to a stranger, you run the risk of following a path that is completely wrong for
you; a good coach will help you get started and drill you in the essential moves necessary to begin parkour and
will also teach you how to stay safe. A good coach will set you down the path of discovery and help you form
your own style, while a bad coach will set you down their own path.
As Parkour gets more popular, an increasing number of people are trying to cash in as coaches. Be
wary of anyone who doesn't offer their services for free, at least part of the time. A coach who is still
connected to the community, through free outdoor training sessions , is a good bet.

Method
Common Methods For Succeeding in Parkour 21 reactions
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1 Tread lightly. Some surfaces take damage more easily than others; be respectful of where and how you
interact with your environment, and take responsibility if you accidentally damage something. Check out
the surface you are on or will be going on, before trying anything remotely dangerous on it. Importantly, that
surface may also be slippery, fragile or unstable, so survey the area first. If you slip or something moves/breaks
under you it could cause a painful fall.

2 Get the proper gear. You won't need much. All you need is a good pair of running shoes and an outfit
you're comfortable moving and exercising in.

3 Begin by choosing A and B. Try to trace a path from A to B. Go through the path and do everything that
feels natural in that situation. Parkour is not a set of vaults, movements or "stunts." It is a way of moving,
and moving is always changing, and no set motions could be ready to meet the quota. A good way to find ways
to get there is trying different ways and consider what is efficient and fast.

4 Develop flow. This is what separates traceurs from your average trickster or acrobat. Flow is the flawless
transition from one obstacle to the next, to the point where there might as well not be any obstacles at all.
Flow can be practiced simply by adding good form and correct technique, thus creating fluidity to all of your
movements. This includes soft landings (as opposed to stomping down or falling).

5 Exercise regularly. Make sure to keep yourself in peak physical condition. Traceurs and traceuses use
most of their body in order to navigate any obstacle. This level of involvement requires total body fitness.

6 Practice regularly. Find a spot that you can come to every day to train. Good areas include diverse
obstacles (walls, rails, etc). Your overall goal is to find creative ways to make it through the "sea" of
obstacles using your body in any way necessary.

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Community Q&A New! Make a stranger's day. Answer a question.

Question

Should I practice this at a young age or will it damage my growth?

wikiHow Contributor
Community Answer

It won't damage your growth, all exercise is good for you. Just be careful what things you do, so as to avoid hurting
yourself.

Question

How old do I have to be to start parkouring?

wikiHow Contributor
Community Answer

You can start at any age, as long as you are capable of performing the steps without hurting yourself.

Question

If I am overweight, how will that affect parkour or free running?

wikiHow Contributor
Community Answer

You will still be able to do it, but you will hit the ground harder; you may also find some of the moves harder to
perform. On the upside, the more you parkour, the more you will start losing weight. Do try to eat healthy, however,
such as lean meats, fruits, and vegetables.

Question

How do you do a proper handstand?

wikiHow Contributor
Community Answer

Start next to a wall, on your hands and knees. Gently swing your legs up, leaning them against the wall. Practice this
regularly. As you improve your strength and balance, you can push off from the wall and put your legs above your
head. Keep practicing as you gradually move farther and farther from the wall.

Question

How can I start the rolling steps?

wikiHow Contributor
Community Answer

Start by practicing normal rolls, then try rolling on your shoulder.

Question

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How can I overcome fears when starting out?

wikiHow Contributor
Community Answer

Take it slow and build up on your skills. Having a certified trainer is also highly recommended, but not necessary.

Question

How can I get over my fear of doing flips without a trampoline?

wikiHow Contributor
Community Answer

If you have a pool, start doing flips into it. That way you will learn how to do quicker flips and improve your
confidence. Keep practicing.

Question

How can I practice if I live in a small town and have no place to practice in?

wikiHow Contributor
Community Answer

Try to create your own practice place with what you do have, and go off of that.

Question

I can't do a monkey vault because my legs don't go high enough. How do I fix this?

wikiHow Contributor
Community Answer

Try stretching frequently or doing yoga. Flexibility is just as important as muscular strength and endurance.

Question

What should one look for in a trainer?

wikiHow Contributor
Community Answer

Look for a trainer who can understand and help you develop your weaker points. Look for a trainer who has years of
experience in parkour, isn't arrogant and is willing to take the time to get your own moves perfected.

Make a stranger's day. Answer a question. Learn more

Short Video: How to Get Started in Parkour or Free Running

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Tips

Avoid large jumps until you learn how to properly deal with the smaller jumps.
Observe your surroundings before you begin running.
Make sure that all your gear is tight and fixed.
Take a break when you are sore. This means that your muscles have broken from the strain, as with any good
workout, and need to rest. Go grab an energy bar and take it easy.
While it is important that you take your training seriously and that you try to develop your own style, there are
certain basic things that you need to know before you can truly reach your full potential.
Practice speed and endurance. Parkour is about moving and quickly adapting to your environment. Going slow isn't
Parkour.
Always warm up and stretch. Try to stretch all the muscles in your body. Loosen all joints (especially the knees and
ankles). A good way to do this is by rotating each joint.
Drink lots of water and eat healthy foods such as fruit, veggies, etc.
If your hands hurt (sting) or get blisters after a session of Parkour/Free running, it's probably a good thing. When
they heal up, they will be tougher the next time and you will be able to train for longer without your hands giving up
on you. This is from delicate skin meeting more than what it is ready to take, the outer layer breaking and when
grown back can take more strain.
Take your time. If you get injured from something you saw coming, you may take more risks with quick thoughts or
sudden doubt.

Warnings

Scout your route. You don't want to go up and over a wall, only to find something sharp/toxic/hot/deep etc. on the
other side.
Before doing a jump or other stunt check if you have everything secure. You don't want your cellphone to fall out
when you jump.
Be aware of how dangerous this discipline can be. If you are just starting out, stay off rooftops and keep everything
within your control. A major part of the discipline of Parkour is slow progression, and body control. Be safe and in
control.
Don't bug other people when they're about to do a big jump - they'll just get agitated and might fail the jump as a
result.
The best judge of your abilities is you. If you think that something is out of place or not right, just stop and get
someone to help you.
Don't do anything big when hungry, thirsty or tired, as you may fall into a faint.
You might fall and hurt yourself, so be as careful as possible when starting out.
If there is a jump ahead that you're not sure you can make, don't try it!

Things You'll Need

Clothes that are protective yet nonrestrictive

Running shoes (medium sole thickness)

Fingerless gloves (optional)

References

1. http://www.americanparkour.com/
2. http://www.parkourgenerations.com/
3. http://www.sfparkour.com <--- forums.
4. http://parkour.net

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5. http://parkour.net/parkour/wiki/index.php?page=how+to+start
6. http://www.540.dk/forum/ <--- The danish "Team Yijo's" site with a good forum for Traceurs, breakdancers, martial
artists and tricksters.
7. http://learnmoreparkour.com/how-to-parkour/ <--- Great tutorials and information for beginners.

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