Running for rookies: what you need to know before running your first K

It’s not just a trend: running has become one of the most popular physical activities for people of all ages and lifestyles — in fact, running as a social activity is booming. The image of someone running through the city, headphones on, tracking apps activated, has become part of the everyday landscape. But beyond the initial enthusiasm and collective contagion, there is a key question to ask before you start adding kilometers: can everyone run?

To answer this with solid facts and bust myths, we spoke with María Luz “Luchi” Giambastiani, runner — and now also cyclist — physical education teacher, licensed kinesiologist, and osteopath. In this interview, she shares everything you need to know before lacing up your sneakers: from the importance of medical check-ups and professional guidance, to the habits, equipment, and information we need so our first steps in running are safe, sustainable, and motivating.

Running is having a hype right now, but can everyone run?

It’s true that running has become a “trend” and seems like a wave that spreads fast: someone starts running, gets excited, quickly shares it, and spreads the enthusiasm to their surroundings. However, there’s an important point to make: running is for everyone as long as the body is ready and available. Many people, wanting to join and not be left out, underestimate their physical condition or history of injuries and/or illnesses. That’s why I believe it’s important to start by knowing where you stand and understanding your possibilities and limitations. Previous sports experience will always be very helpful when starting to run.

Running is for everyone as long as the body is ready and available

And what about professional guidance?

It’s super important because the key is individualization. Having a progressive, realistic, guided, accompanied, and tailored plan for each runner is the most important thing to stay in this sport for a long time. The body is a machine that adapts to the stimuli we expose it to, so being under the guidance of a qualified professional will help avoid physical overload. Therefore, having a good dialogue with the coach to adjust the plan according to individual feelings is very important.

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What should we consider regarding health and habits if we want to run our first kilometers?

Ideally, before starting to run, you should get a medical check-up and a stress test (ergometry). This ensures you’re fit to start an aerobic impact activity.

Also, there are factors that greatly influence how the body adapts to training, such as having a balanced life with these habits:

• Rest: Sleep is key to repair and regenerate tissues, replenish energy stores, and have a body available to sustain a new training load.

• Nutrition: Eating real food, avoiding ultra-processed foods, and having the right balance of carbs, fats, proteins, and micronutrients is essential to have energy, perform well, and prevent injuries.

• Hydration: It’s fundamental before, during, and after activity.

• Stress management: Living in constant tension, poor sleep, and not processing emotions impacts the body directly. What shows up as symptoms in our external body is a manifestation of what’s happening inside. Therefore, living inflamed, poorly rested, and stressed makes it harder for our body to generate positive adaptations and sustain training loads, increasing the risk of injury.

In conclusion, a well-rested, nourished, hydrated, and emotionally supported body is much more ready to run and sustain training.

A well-rested, nourished, hydrated, and emotionally supported body is much more ready to run and sustain training

And what about clothing and equipment? What should we keep in mind?

Sports gear for running is very important because it’s part of caring for your body. While it’s very easy to just put on sneakers, a t-shirt, and shorts to go run, the type of clothing matters: it’s not the same to go out with urban sneakers as with running shoes. Nowadays, running shoes have a lot of technology that guarantees impact cushioning, stability, and safety of the stride, among many other factors. On the other hand, improper footwear can cause discomfort or injuries, not only in the foot but also farther away like ankle, knee, hip, or spine. My suggestion for choosing shoes is to do it with a professional—whether a kinesiologist, osteopath, orthopedist, or coach—who can advise on the ideal footwear for each person.

Also, the type of fabric in clothing affects performance. Generally, look for fabrics that are:

• Lightweight to carry as little weight as possible

• Breathable, to allow body heat to escape and regulate body temperature

• Seamless or with minimal seams to avoid friction, which can irritate the skin or cause blisters

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What are the TOP 5 health benefits of running?

1. Cardiovascular: Running training greatly improves lung capacity. It helps lower heart rate at rest and during exercise, meaning less energy spent by the heart and a stronger, more efficient heart.

2. Bone health: Impact helps increase calcium uptake in bones, helping maintain their density.

3. Metabolic: Running supports metabolic health by lowering blood sugar through improved insulin sensitivity, reducing cholesterol, triglycerides, and low-grade chronic inflammation. Muscle contraction triggers a cascade of reactions positively affecting the digestive, hormonal, bone, immune, and nervous systems. Muscle is definitely a health-generating organ.

4. Mental: Running makes us more resilient. It trains the mind: focus, consistency, self-management of effort. Emotionally, it connects us to happiness, achievement, and self-esteem built in motion.

5. Social: Running unites. It gives us a tribe, connects us with people who feel like us. There are groups that travel and prepare for races worldwide. Runners understand each other, are empathetic, share joys and struggles within the sport. Some find friends, partners, travel companions, stories, and all kinds of anecdotes—it’s a beautiful world!

Where to run in Buenos Aires?

• Buenos Aires Corre is a Government of Buenos Aires initiative. The running team has 10 locations across the city’s neighborhoods. Check here.

• In Palermo, @correrayuda, RR Entrenamientos.

• @legadointegraltraining, a group with multiple meeting points in Buenos Aires.

• SQUAD and Social Running Team, two groups focused on the social side of running.

• Run Beat, based in Parque Chacabuco and El Rosedal.

• Magic Running Team in Parque Centenario, Plaza Irlanda, and other locations.

• AZ Team has groups in Palermo and also in the northern zone.

• TAB in Recoleta.