Want to be an elite runner? 10K PH record holder gives honest advice

Running events have surged across business districts, suburbs, and open roads throughout the Philippines, turning everyday spaces into proving grounds for a growing wave of runners.

For some, it’s a hobby. For others, it’s a daily battle to outdo their old form.

For former national athlete Mercidita Manipol, the country’s record holder in 10-kilometer road running, becoming an elite runner starts with embracing the grind long before the finish line is in sight.

“It’s not just about running. In training to improve their personal time, one must think about setting goals and having targets every month,” Manipol told Rappler in Filipino, days before the Milo Marathon on Sunday, March 1.

“Because there are a lot of things to be taken into account such as pace, nutrition, and motivation to be a better runner. Progression is a must so people have to start, let’s say on 5 kilometers, and then 10K, 16K, and so on,” she added.

Building a proper diet

Manipol stressed that long-distance races, especially 10Ks and beyond, demand heavy carbohydrate loading, particularly before stepping to the start line.

Carbohydrates are the body’s primary fuel for movement and endurance, with staples like rice, bread, pasta, and grains fueling every stride.

The National Nutrition Council (NCC) prescribes 5 to 7 grams of carbohydrates per kilogram of body weight daily to power moderate training.

Protein is just as vital, said Manipol, whose blistering 10K record of 34 minutes and 40 seconds set in June 2005 still stands untouched.

Protein repairs muscles, and the NCC recommends it make up 15% to 25% of an active person’s daily calories. Meanwhile, the ideal carb-to-protein ratio stands at 3:1, ensuring energy and muscle recovery stays balanced.

“Protein should not be disregarded,” Manipol said. “Back then, we really prioritize protein just as much as carbs because we need to recover from daily training quickly.”

She added that supplements such as methylsulfonylmethane (MSM), which helps ease joint pain and stiffness, and vitamins C, D, and E were vital to sustaining her peak performance.

Manipol, who held the national 5,000-meter record for 13 years before it fell in a UAAP meet last November, stressed that cleaner, less greasy food is key for anyone serious about getting fit.

“For me, I eliminate fatty, greasy food, and even fancy carbos, like noodles, softdrinks, junk foods and others,” she said. “While I try not to be selective with my food, I’d rather take soupy foods with fiber, or protein to aid my nutrition.”

Investing in shoes

Once nutrition is dialed in, Manipol said reliable gear, especially the right shoes, becomes pivotal.

“It can make or break your run,” she said about the shoes runners wear, pointing out how running shoes these days are more cushioned than before.

Proper, well-cushioned running shoes lower injury risk by enhancing stability, shock absorption, and overall support, Manipol said.

On rough terrain such as in trail running, the Philippine Trail Running Association also recommends trail running shoes with strong grip and durability on top of protective gear.

A well-balanced running shoe prevents foot rolls and keeps your stride controlled.

Another tip for Manipol: have separate pairs of shoes for training and for race days.

“Don’t use racing shoes for training,” she said. “In my experience, I used racing shoes because they were lighter during training. But as time went by, the shock and pain on my feet accumulated. That may happen to other runners.”

“I really recommend training shoes. It’s also better to ask in stores or do research before buying shoes to determine which are the best shoes for their goals.”

Ultimately, Manipol believes taking running seriously is the key to sustaining it.

“Consider having a plan for your running journey,” she said. “It always starts with commitment — that’s the most important part of everything.” – Rappler.com