Run Smart

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The Essential Foundations Workshop

45-Minute Skill Clinic
Hosted by Render Hill
Part of Fitness + Connections

Sunday, March 1, 2026
1:00 PM | College Park

This is not a conditioning workout.

Run Smart is a 45-minute skill-building running clinic designed to help you start the right way — while making new connections along the way.

Whether you’re new to running, training for your first 5K, or returning after time away, this workshop focuses on the essential foundations that build confidence and reduce injury risk.

Hosted by Render Hill as part of Canvas Firm’s Fitness + Connections series, this session blends structured coaching with intentional community building.

You won’t just run.

You’ll learn how to run well.

WHAT YOU’LL LEARN & APPLY

• Proper upright running posture
• Arm swing and foot strike fundamentals
• Diaphragmatic breathing technique
• How to identify “easy pace” using the Talk Test
• Three essential injury-prevention exercises

Participants will rotate through guided drills and applied segments designed to spark conversation and help you meet someone new throughout the session.

SESSION FLOW

Introduction + key running principles
Running mechanics drills
Breathing and effort control
Guided applied run with coaching cues
Injury prevention fundamentals
Key takeaways + Q&A

WHO THIS IS FOR

Beginner runners
Walk-to-run participants
First-time 5K trainees
Leaders building physical capacity intentionally

No ego.
No pressure.
Just smart foundations.

ABOUT FITNESS + CONNECTIONS

Fitness + Connections is part of Canvas Firm’s Leadership Studio, rooted in Whole Person Leadership.

This activation strengthens the Energy, Capacity, and Wellbeing domain — because sustainable leadership requires stamina, not just strategy.

WHAT TO BRING

Comfortable running shoes
Water
Willingness to learn

JOIN US—GET TICKETS

{Thanks to our sponsor, E.M. Stephens Law Firm, all tickets are free for this event. When you’re injured call (404) 480-4796)}

As we close Black History Month, we’re shifting from celebration to conversation.

This edition of The Coffee Shop Live is titled:

Minding My Black Owned Business.

Join us for a live, moderated conversation featuring entrepreneur Monte Burrow, President and Co-Founder of Blackleaf Organic Vodka, as he shares the real story behind building a nationally recognized brand.

This isn’t a highlight reel.

It’s an honest conversation about:

• Starting with vision
• Navigating rejection and resistance
• Building credibility in competitive spaces
• Protecting identity while scaling
• The unseen discipline behind visible success
• The cost of ownership — and the reward

Hosted by Jeremy and Shundrika of Canvas Firm, this conversation will explore what it truly means to build something of substance — and sustain it.

WHAT TO EXPECT

✔ A live, podcast-style moderated conversation
✔ Authentic storytelling — not surface-level soundbites
✔ Audience Q&A
✔ DJ-curated atmosphere
✔ Meaningful connection with leaders, entrepreneurs, and community builders
✔ Professional content capture

This is where leadership meets lived experience.

ABOUT MONTE BURROW

Monte Burrow is the President and Co-Founder of Blackleaf Organic Vodka, a premium spirits brand built on intention, ownership, and long-term vision. His journey reflects resilience, calculated risk-taking, and the discipline required to compete at scale.

WHO SHOULD ATTEND

• Entrepreneurs

• Small business owners

• Creators

• Executives

• Community builders

• Anyone serious about ownership and legacy

If you’re building something — this room is for you.

ABOUT THE COFFEE SHOP LIVE

The Coffee Shop Live is a Canvas Firm Leadership Studio activation designed to spotlight real conversations around leadership, growth, and execution.

Live audience.
Real strategy.
No script.