Running up and over a wall is a moderately difficult move that is relatively safe when practiced slowly in a controlled environment. Walls that are very high or surrounded by hard ground, like cement, will be much more dangerous than moderate to small walls surrounded by soft dirt or grass. 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 2.1m) (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. . To perform this move you'll mostly be using your legs and core, so these areas should be given extra attention when warming up. You'll also have to approach the wall at a moderate to fast speed when going up and over, so you might want to take a quick jog or run, too. 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. Run at a wall at a slow to moderate pace. You'll want to be moving slow enough that you can easily gauge which foot will come in contact with the wall first. As you become more familiar with the motions of the approach, you should increase your speed. 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. When you are about a step away from the wall, raise your leg to prepare your foot for contact with the wall. Your wall-foot should be raised to roughly the max height of a normal step, or slightly higher. It should be positioned so that only the front third of the foot, not the entire foot, comes in contact with the wall. 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. For the best vertical distance, you'll want your foot to come in contact with the wall from the ball of your foot to your toes. In this instant, grip the wall with your foot and drive downwards. This will change your forward momentum upward, helping you to run up the wall. 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. You might only be able to run a single step up the wall, especially when you're first learning. Depending on your reflexes, strength, and skill, you may be able to take another step or two up the wall. If you can, do so in the same fashion as your leading foot. 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. If you've connected with the wall correctly, much of your momentum will now be redirected upwards. Even so, you'll have to use your arms to assist your upward momentum to pull yourself to the top of the wall. Then, carefully jump down or lower yourself to the other side. 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. 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.
++++++++++
One-sentence summary -- Set up a safe practice area. Warm up Familiarize yourself with the approach. Jump at the wall from about a pace away. Meet the wall with your foot and drive downward. Scurry up the wall. Pull yourself up the wall and dismount.

Your body is the most important tool in any situation. You should make sure it is in optimal shape, especially if preparing for a doomsday event. Eat healthy foods, such as vegetables, fruits, and proteins to keep your body healthy. You should also exercise to tone your muscles to prepare for long walks or running. Keeping your body healthy by exercising is recommended by the Center for Disease Control. You might have to flee quickly or walk long distances. To best prepare you body for this, you should condition it by doing cardio workouts. Cardio workouts help maximize your body's blood flow. There are many types of cardio workouts, examples include running, jogging, and rowing. One way to stay healthy consistently is to stay current on your health. This includes keeping up-to-date doctors visits, including dentists, optometrists, and general health. You never what situation you may find yourself in so it is important to know how to defend yourself from physical threats. Find a local workshop in your area to learn self defense. Sometimes, local police departments will hold courses. Watch videos online - there are numerous videos that will walk you through basic self defense and training.
++++++++++
One-sentence summary -- Get fit. Condition cardio. Stay current on shots and medicines. Learn to defend yourself.

Bring to a boil, stirring until the butter has melted. Take the saucepan off of the heat and leave to cool slightly for 2-3 minutes. Add the flour to the butter mixture and beat with a wooden spoon or whisk until everything comes together. Put the saucepan back on the heat and beat vigorously until everything is off the sides of the saucepan. The dough will lump together and there will be a film on the bottom of the pan. Transfer the mixture to a large bowl or the bowl of a mixer. Add the eggs one at a time, beating well with a wooden spoon or electric mixer after each addition. It may seem like the mixture will not come back together, but don't worry, it will - just keep beating. Line a baking sheet with parchment paper, then transfer the warm mixture into a pastry bag. Pipe approximately 18-22 drops of pastry onto the baking sheet, about one inch apart. The pastry drops should be about 114 inches (3.2cm) wide and 1 inch (2.5cm) high. If you do not have a pastry bag, you can use a spoon to place drops of pastry on the baking sheet. Moisten your finger with water and use it to lightly press down the swirl at the top of each puff. At this point you can also brush the pastries with egg wash, if you would like them to be shiny after baking. Place the baking sheet in an oven preheated to 425F (218C). Bake for 15-20 minutes until they are puffed and golden brown. Prick each profiterole once with a skewer, then return to the oven to dry for about 3 minutes, propping the oven door slightly ajar. Cool on a sheet of baking paper on a wire rack.
++++++++++
One-sentence summary --
Put the water, butter, salt, and sugar in a saucepan. Add the flour. Add the eggs. Transfer to a pastry bag. Smooth the peaks. Bake the pastries.