Interview with Scott Murr- Author, Ironman Triathlon finisher, PhD and 25 year runner

Scott Murr, Director of the Furman Fitness Center and Aquatics, is a member of the Health Sciences Department faculty at Furman University.  A competitive endurance athlete who has competed in numerous marathons, duathlons, and triathlons, Scott is a twelve-time Ironman Triathlon finisher.  Scott is a FIRST faculty member and has been running more than 25 years.

What is the most important advice you would give to first time runners?

One of the most important things I would suggest to a beginning runner is to ease into the activity.  Typically, when a person begins an activity program, they do so with enthusiasm.  Yet too much enthusiasm can cause the person to start off a little more ambitiously than might be best.  Factors such as age, body weight, health history and previous experience all influence how a person would want to ease into a spot.  How one of my 20 year old normal body weight students starts off on a running program is probably quite different than a 45 year old person who is 20 pounds heavier than ideal weight.

How should someone go about choosing a distance for a first race?

I would suggest once you have established a solid fitness base, you can begin to consider a road race.  Simply because there are more 5K races than any other (nearly a 5K every weekend here in SC easily within a mornings drive), I would suggest starting off with a 5K. The exhilaration of running a 5K can be equal to or better than that of walking and running a longer race.  There are plenty of races out there and plenty of time to do longer races in the future; the 10Ks, half marathons and marathons are not going to disappear anytime soon.

How much do you eat or drink before a 30 minute run?

Everyone is different but in general, if a person is going to go out for a 30 minute run, I would suggest that they ingest 100 to 200 Calories from a course that is primarily carbohydrates.  I would also suggest that they avoid a high fiber option and to avoid  sources that are high in fructose.  Additionally, I would suggest that they avoid foods high in protein and fat (delays gastric emptying time).

People talk about running and jogging and mixing them in with runs-what do you think about this?

Hmmm.  Not sure how you differentiate between these two terms.  It may have been George Sheehan back in the 1970's that said "The difference between a jogger and a runner is when a jogger pins on a race number."  I run three days a week (where I wear a watch and go out and run a specified distance at a target pace) and jog one  day a week (I do not wear a watch, have no specific course or distance planned; it is more a social time with some of my workout buddies).

How often should I run if I am just starting out?

First, make sure that you don’t have any health problems that would prevent your starting an exercise program. If you have any existing medical problems or if you are over 40 years of age, I recommend that you get clearance to begin an exercise program from your physician.

As a health educator, I are interested in promoting running as a healthy, lifelong physical activity.  In our book Run Less, Run Faster we provide a 5K training program for a person who does not have an active background (novice program)  If you have done some running in your past or you regularly do some sort of aerobic exercise and are not overweight, I would suggest jogging/running 3 non-consecutive days a week and using our Intermediate 5K program.

When starting a running program, proper shoes and clothing are probably the first consideration. There are many good running shoes available, each with different features. Find someone who is knowledgeable about running shoes to assist you in choosing a shoe that fits you properly. You can usually find knowledgeable sales assistants assistance at running specialty stores. Try visiting several running stores. It may take a couple of visits before you see trends in recommendations.

Whether you run in the morning, at noon, or in the evening is largely a personal preference. Be realistic in deciding what regular schedule you are most likely to follow consistently. You don’t have to work out at the same time each day. Plan ahead and consider your other obligations. Schedule a time for your run and consider that an important personal priority. Consistency is essential in establishing a habit.

Choose a place that is safe to run. A running track is a good place to start. Preferably, run in daylight. If you must run in the dark, choose a place that is well-lighted. You must be mindful of safety and security. Many runners have sprained an ankle stepping off the curb in the dark.  It may also be a good idea to invest in some reflective gear while you’re at the running specialty store.

Back to the Track

I ran on the track today. 20-30MPH winds made the workout extra tough, but the tailwind was fun!
After warming up for a mile, I ran one mile at my 10k race pace followed by a 400 meter jog.

I then ran two miles at my 10k pace followed by another 400 meter jog.

I finished the workout with 2 800's at 10k pace (with a 400 meter jog between).


After running 14miles on Friday I was please to have such a strong track work out today.

Track workouts are great for adding speed. Most track sessions are around 5000 meters, but today's was slightly longer.

Wanted to experiment a little on the run today so I wore my Nike racing flats rather than my usual Adidas flats. The Nike's are about 2 oz lighter, and even in the wind today I could feel the difference.

Still trying to decide which pair of flats I'll wear for the Lucky 7k in two weeks in Denver.