PROFILE--Gillian Adams Horovitz has been running for 50 years

Racing in the 1988 NYC Marathon

During the 1980s, Gillian Adams Horovitz was among the top echelon of marathoners, ranked sixth female runner in the world by The Runner magazine in 1980. She placed second to Grete Waitz in the 1979 New York City Marathon. During her career, she ran 94 marathons with a PR of 2:36 (Grandma’s, 1993) sometimes competing in 10 a year. Most of them were under three hours, such as the 1980 Essonne (France) Marathon that she won in 2:39:18 just four weeks before finishing third at Boston in 2:39:17. Now 63, and living in Greenwich Village with her husband, Horovitz no longer runs competitively. But she still has the heart of a runner (and that warm, welcoming smile) and is just as happy cheering for others at a race.

Why and when did you start running? I started running in May 1968 (born 1955, Bromley, England). I took my first run with a friend from school and immediately loved it. Started off doing track and field-sprints, hurdles (occasionally), long jump, high jump, discus, shot put, javelin and relays. In autumn and winter, I did road relays and cross-country. I would rush home from school every Friday to read my copy

10 things you need to know about the new national exercise guidelines

You already know a lot. But the new guidelines extend the benefits of regular physical activity to prevention of more cancers and other illnesses. Here are the 10 most important new findings.

1. The second edition of the Physical Activity Guidelines for Americans provides evidence-based recommendations for adults and youth ages 3 through 17 to safely get the physical activity they need to stay healthy. There are new key guidelines for children ages 3 through 5 and updated guidelines for youth ages 6 through 17, adults, older adults, women during pregnancy and the postpartum period, adults with chronic health conditions, and adults with disabilities.
2. The new key guidelines for children ages 3 through 5 state that preschool-aged children should be active throughout the day to enhance growth and development. Adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.
3. The recommended amount of physical activity for youth ages 6 through 17 is the same. Each day, youth ages 6 through 17 need at least 60 minutes of moderate-to-vigorous activity to attain the most health benefits from physical activity. Most activity can be aerobic, like walking, running, or anything that makes their hearts beat faster. They also need activities that make their muscles and bones strong, like climbing on playground equipment, playing basketball, and jumping rope.
4. The recommended amount of physical activity for adults is the same. To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week.
5. We now know about more health benefits from physical activity — and how Americans can more easily achieve them. The second edition of the Physical Activity Guidelines for Americans is based on the latest scientific evidence that shows that physical activity has many health benefits independent of other healthy behaviors, like good nutrition.
6. The first key guideline for adults is to move more and sit less. This recommendation is based on new evidence that shows a strong relationship between increased sedentary behavior and increased risk of heart disease, high blood pressure, and all-cause mortality. All physical activity, especially moderate-to-vigorous activity, can help offset these risks.
7. We now know that any amount of physical activity has some health benefits. Americans can benefit from small amounts of moderate-to-vigorous physical activity throughout the day. The first edition of the Physical Activity Guidelines for Americans stated that only 10-minute bouts of physical activity counted toward meeting the guidelines. The second edition removes this requirement to encourage Americans to move more frequently throughout the day as they work toward meeting the guidelines.
8. New evidence shows that physical activity has immediate health benefits. For example, physical activity can reduce anxiety and blood pressure and improve quality of sleep and insulin sensitivity.
9. We now know that meeting the recommendations in the Physical Activity Guidelines for Americans consistently over time can lead to even more long-term health benefits. (New benefits appear in bold with *.)
   • For youth, physical activity can help improve cognition,* bone health, fitness, and heart health. It can also reduce the risk of depression.
   • For adults, physical activity helps prevent 8 types of cancer (bladder,* breast, colon, endometrium,* esophagus,* kidney,* stomach,* and lung*); reduces the risk of dementia* (including Alzheimer’s disease*), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.
   • For older adults, physical activity also lowers the risk of falls and injuries from falls.*
   • For pregnant women, physical activity reduces the risk of postpartum depression.*
   • For all groups, physical activity reduces the risk of excessive weight gain* and helps people maintain a healthy weight.
10. New evidence shows that physical activity can help manage more health conditions that Americans already have. For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.

PROFILE--Budd Coates has been running for 46 years

(11-18) Budd Coates, 61, has qualified for four Olympic Marathon Trials, run 117,000 miles, established a marathon PR of 2:13:02, spent decades at Rodale Inc (then the Runner's World owner) as fitness director, taught hundreds of beginning runners, written a book titled Running On Air, and currently works for Sole Supports, an orthotics company.

Professional career? While I had this fantasy of being a “professional runner”, I didn’t have the confidence that it could support me and my family. So I accepted a job with Rodale Press as their Employee Health and Fitness Director. I was tasked with developing a program for employees and their families. After a modest start on the 2nd floor of a closed factory, our program quickly became a success, and we built a self-standing facility within 5 years.

We were one of the first companies to ban smoking in the workplace, offer cholesterol screening, skin screening, and more. One of the many classes I offered was a Beginning Running Class, and our President at the time graduated from that class and became so interested in running that

RESEARCH--Exercise Improves Gut Bacteria

by Dr. Gabe Mirkin

Many studies show that exercise helps to prevent heart attacks, and it may do so by changing the bacteria in your colon. A recent study from Finland shows that exercising for just six weeks, without any additional change in diet or lifestyle, can increase healthful anti-inflammatory bacteria (Akkermansia) and reduce harmful inflammation-promoting Proteobacteria in your colon (Front Microbiol, October 3, 2018).

In this study, 17 sedentary and overweight women started a heart-rate-regulated exercise program on stationary bicycles for three training sessions per week. After six weeks, stool cultures showed healthful colon bacteria changes, even though the subjects did not lose any weight. There was also a significant reduction in phospholipids and cholesterol in VLDL cholesterol, which is believed to help prevent heart attacks because VLDL cholesterol is converted into the harmful LDL cholesterol that helps to form plaques in your arteries. Exercise also decreased Vascular Adhesion Protein-1, a measure of inflammation that causes plaques to form in arteries and break off to cause heart attacks.

Exercise Promotes Good Gut Bacteria

Two previous studies, one in

PROFILE--Robert Chasen has been running for 49 years

Born with a mystery heart ailment, Robert
Chasen was proud to win an American
Heart Association race in Boston (years ago).

As a kid, Robert Chasen’s primary activity was fishing for catfish along the Saddle River in Paramus, NJ. He also delivered newspapers (in a bygone era!) on his bike, a 3-speed Schwinn, through his neighborhood. Now a podiatrist living in Weymouth, MA, Dr. Bob, 64, has made up for lost time and has accrued more than 125,000 miles of running.    

When did you start running, and why? April of 1969. I started running in 9th grade if you don’t count all my back of the pack last place efforts in gym class in grade school and junior high.  For some reason, I started moving to a middle pack and then towards the front.

Early inspiration? When I was six years old, I missed half of first grade because I was diagnosed with rheumatic fever and mitral valve murmur.  My parents were instructed to give me preventative antibiotics for the rest of my life and to not stress my heart. Later on this was found to be incorrect as medical technology improved, but as a child I was forced

PROFILE--Ellen Wallop has been running for 42 years

Post-race, 2017

(11-18) Ellen Wallop grew up in a family that gathered to watch sports whether it was the Yankees or college football. Her grandfather held the mile record at the University of Delaware in 1908 and encouraged her interest in sports.  As a child she had a heart murmur and was not allowed to participate in strenuous activity but overcame that to run 12 marathons and complete an Ironman. In 1996 she was diagnosed with an aggressive breast cancer that has made a nasty return. Despite that she  starts every day by rejoicing, "I'm still here." 

When did you start running, and why? May, 1976. I was doing a lot of skiing and thought I could build up my leg muscles by running in the off-season.  Because of all the years of being told I had a bad heart I was very, very cautious when I started. I never pushed myself so I never had a bad run! Every run was a good run.

Did you have an early inspiration or person who motivated you?  Grete Waitz, Joan Benoit, Nina Kuscsik. These women were very inspiring to me as they paved the road for other women runners. I remember watching Joan

PROFILE--Distance legend Bernard Lagat to make marathon debut Sunday

U.S running legend Bernard Lagat, now 43, is running his first marathon Sunday in New York City. He says he's hoping to eclipse the American masters record for the distance, the 2:12:20 Meb Keflezighi ran in 2016 at the broiling hot U.S. Olympic Marathon Trials in Los Angeles.

The Kenyan-born Lagat has competed in five Olympics, including the last three as a U.S. citizen. On the track, he has personal bests of 3:47:28 in the mile and 12:53:60 in the 5000. On July 4, he won the U.S. 10K road title at the Peachtree Classic in Atlanta.

Friday morning in New York, Lagat made the following key observations about his marathon preparations and goals: 

*** "I ran a couple of half marathons in the 1:02s earlier in the year, so I think I should be able to go through the half fairly comfortably in 65-66, and then finish strong. I like the atmosphere surrounding the marathon, and it's good to have new challenges."

*** "During the training, I sometimes wondered if I was out of my mind. After my first 30K long run, I thought, 'How can anyone go another eight miles?' After my first 20, I was out for a day and a half to recover.  Twenty-two was crazy. But my last 24 finished with a 5:24 final mile, at altitude in Flagstaff, so I believe I am well prepared."

*** "I wasn't a high mileage guy in my 5K training, and I'm not now. I never hit an 80-mile week. But I did lots of hard stuff like 15 milers in the morning followed by 75 minutes of biking or water-jogging in the afternoon. I spent a lot of time on my training, nine weeks in Flagstaff, and I feel very strong now."

*** "My goals are simple. I want to be 'in' the race mentally, I want to find a solid pack to run with, and I'd like to run 2:12 to break Meb's record."

Lagat won the Peachtree 10K on July 4.

*** "I've gotten so much great advice from my friends. Meb told me: 'Don't think old. Think confident and run strong.' Eliud Kipchoge told me: 'Don't worry about the Wall. Block it and all other outside thoughts from your mind. Run tough. Don't let a gap develop between you and your pack. Don't worry about the distance, or you might not fully commit to the race. Your goal must be total commitment."

Here's an Olympic Channel video about Bernard Lagat and his marathon preparation.