Parker Valby, a runner for the University of Florida, recently broke the 10k collegiate record at the Bryan Clay Invitational. The record was set fourteen years ago by Lisa Uhl and was broken last week with Valby finishing over two minutes before the runner-up, Jenna Hutchins. It was Valby’s first ever 10k.
Having already set the NCAA 5k record twice, one may wonder how Valby manages to break countless records while staying healthy. Well, her “secret” is cross-training, which makes many runners eager to incorporate it more frequently or even question replacing some miles with extra time on the machine. This method working particularly well for Valby could be a great way for injury-prone runners to train their aerobic systems while staying injury-free.
Valby, renowned for her unconventional training methods, epitomizes the balance between intensity and injury prevention. With an impressive track record of owning four NCAA titles, she stands as one of the fastest female collegiate athletes in her domain. Contrary to the popular belief that “the more miles, the better” Valby has forged a unique path.
Following a foot fracture, Valby’s training regimen underwent a transformative evolution. Never having seriously cross-trained prior to this, Valby was introduced to a new way of training. Returning from her injury, many were shocked to see that Valby’s fitness had not dropped. Rather, Valby said that she could maintain, if not increase her fitness in her time while injured.
Currently, Valby dedicates approximately three days a week to running, a surprising departure from the norm. She compensates for this seemingly reduced frequency by embracing cross-training, any form of exercise that deviates from an athlete’s main sport, in Valby’s case, anything that isn’t running, devoting anywhere from 4 to 7 hours weekly. Central to her cross-training routine is the arc trainer, where she seamlessly alternates between the elliptical and aqua jogging. When on the arc trainer, Valby exerts herself to the extent of puddles of sweat forming around the machine, proving that just because she is cross-training, her training remains strenuous.
In an interview with Citius Mag, Valby said, “It’s not like I’m jogging on those days [that I’m running] or that I’m cross-training easily. I think people underestimate what I’m doing. When I cross-train, there are puddles of sweat on the floor… Workout days are quality miles. That’s where all the miles come in — workout days. And then ‘easy run’ days are the days that I’m cross-training.”
Valby’s mileage shifts each week, but it usually ranges anywhere between 25 to 40 miles. Her typical week of workouts varies, depending on whether or not she is competing at a meet. Valby described her week of workouts. “I’ll do a cross-train double on Monday. Tuesday is typically a track workout or a grass workout depending on whatever we have coming up. So that’ll be running on the ground that day. Wednesday will be a cross-train single. Thursday, some weeks we have workouts, some weeks we don’t depending on if we’re working out on Saturday. And then Friday will be a cross-train double. Saturday will either be a workout, or off, or cross training depending on the week. Sunday is cross-training.”
Cross-training, often underestimated, emerges as a cornerstone in athletic development across various disciplines, from figure skating to football. It serves as a potent tool for mitigating muscle strain, building endurance, and fortifying the body against injuries.
Valby’s illustrious career, punctuated by four NCAA titles in both track and cross country, is a testament to her methodology’s efficacy. Every workout Valby embarks on is executed at high intensity, with purposeful training sessions, and not jogging a single mile. On easy days she simply doesn’t exert much pressure on her joints but still challenges herself on the arc trainer. According to Runner’s World, Valby’s heart rate on the arc trainer exceeds her average heart rate on runs. Valby also enjoys her time training and doesn’t see it as a chore. When things get boring on the machines, she plays music, calls her mom, or talks to friends next to her. The mental fortitude to spend hours in machines should also not be overlooked.
Parker Valby embodies a unique shift in athletic training, prioritizing quality over quantity. Her approach not only defies convention but also underscores the profound impact of strategic cross-training in sculpting championship-caliber athletes. While Valby’s coach, Will Palmer does want Valby to engage in more running, he wants her to take it slow and steady, in terms of increasing mileage, to mitigate the risk of injury.
Valby is enthusiastic to keep progressing in the sport and wants to remind younger athletes to not compare themselves to other athletes and to enjoy the journey. In late June, Valby will strive to make the Olympic team, racing both the 5k and the 10k, at the Olympic Trials in Eugene, Oregon. Many athletes will look up to Valby’s divergent yet fruitful approach, as this may be the new way of training plentifully with impunity.
