January is a time of New Year’s resolutions, and starting a running habit is a common one. The gap between the desire to run and actually pounding the pavement, can end up feeling like a hurdle though. Professional running coach Dr. Casey Guthmiller understands this hesitation perfectly, and has shared a TikTok video to help. His simple three-step process to build a running habit has struck a chord with thousands of aspiring runners.
Dr. Guthmiller, known as @r4ucoaching on the platform, breaks down the intimidation factor by insisting that running a half marathon this year is incredibly doable for almost anyone. His approach strips away the pressure of pace and distance. Instead, he focuses on consistency and gradual progression. This philosophy has cultivated a supportive community online where beginners feel safe to ask questions and share their small victories. The genius of his method lies in its simplicity. He outlines three distinct phases that transform a complete novice into a capable runner.
Start by Walking
The first step might surprise you because it does not involve running at all. Dr. Guthmiller advises that before you even think about jogging, it’s best to establish a solid foundation of walking. This initial phase is about building the habit of showing up. Your goal during this stage is to walk consistently until you can handle a 30 to 45-minute walk with ease.
This phase is crucial for conditioning your body. It prepares your joints and muscles for the impact of running without overwhelming them. More importantly, it builds the mental discipline required for a fitness routine. When a 45-minute walk feels comfortable and no longer feels like a struggle, your body is ready for the next challenge.
Introduce Micro Bursts of Running
Once you have mastered the walk, you graduate to the second phase. This is where you begin to incorporate very short bouts of running into your walking routine. These running intervals do not need to be long or fast. They can be as short as a few seconds or up to a minute or two. The key is to run for a brief period, return to walking for a while to recover, and then repeat the process.
Dr. Guthmiller suggests a specific structure for your first week of this phase. You might run for just one minute and then walk for nine minutes, repeating this cycle for the duration of your workout. It sounds simple because it is meant to be. Over time, you gradually shorten the walking intervals while keeping the running intervals steady. Eventually, you’ll find yourself running for one minute and walking for five. This gradual shift builds cardiovascular endurance without leaving you gasping for air or dreading your next workout.
Extend Your Duration Slowly
The final step in the process is to slowly increase the duration of your running segments until you can run continuously for 30 to 45 minutes. By slowly tipping the scales from walking to running, you give your body time to adapt. Dr. Guthmiller notes that once you reach the point where you can run for that length of time, you are already well on your way to completing a 5K race before you even realize it.
This slow-build approach has resonated deeply with viewers who felt alienated by typical fitness advice. One user commented that this was the first real video for beginners because everyone else says to begin with running 15 minutes which felt impossible to her. Another viewer shared her excitement after completing her very first run, finding the low-pressure advice exactly what she needed to get started.
@r4ucoaching This is the easiest and most effective way to start running as a complete beginner #beginnerrunner #howtostartrunning ♬ Flowers – Miley Cyrus
Why This Habit Matters
The benefits of establishing this habit go far beyond checking a resolution off your list. A 2014 study published in the Journal of the American College of Cardiology found that running even five to ten minutes a day at slow speeds is associated with “markedly reduced risks of death from all causes and cardiovascular disease”. This peer-reviewed research confirms that you do not need to be an elite athlete to reap significant health rewards. Even modest consistency pays off in longevity and heart health.
Building a new healthy habit this year is about more than physical transformation. It is about the joy of keeping a promise to yourself. As Dr. Guthmiller emphasizes, the biggest challenge is just to show up and get started. Once you do, you might just find that the best version of yourself was waiting for you at the starting line all along.
