Mindset & Minimum Effective Volume

2 Minute Read

If we run less, will our enthusiasm for the sport fade?

As winter approaches, runners sometimes like to switch it up. Many adjust their routines to focus on strength training, and many take the winter as a time to recover more fully. And as we run less, it’s often accompanied by the concern that we’ll “never get back into it.”

But that isn’t the case. We can run less, and keep our passion for running high. And we can prove it with science.

Minimum Effective Volume: Physical

Minimum Effective Volume (MEV) is a principle often used in strength training and endurance sports to define the least amount of work needed to maintain gains in fitness. Specifically, MEV suggests that after you've done the work to build strength or endurance, significantly less effort is required to maintain that fitness level during periods of recovery or reduced training.

In practical terms, research indicates that athletes typically only need to maintain about 60% of their usual training volume to keep their hard-earned fitness intact. This means that if you shift your focus during the winter months to strength training or time off, you can still maintain your progress in running without the pressure to train at previous levels.

Minimum Effective Volume: Mindset

This concept of MEV can be a game changer for your mindset as well. Just as you can maintain physical fitness with reduced training volume, you can also preserve your passion for running.

You’ve already done the work. You’ve built a routine, trained consistently, and developed a passion others are jealous of. And the concept of MEV applies - in general, less effort is needed to maintain something than to build it.

Here’s what we recommend for maintaining passion during the winter, as routines shift:

Keep Running: If you’re wanting to shift focus on the winter, we recommend you still run! Even just a couple times a week. It’ll reinforce your connection to the sport, without the pressure of distance or pace. And please avoid the treadmill - bundling up for a winter run will make you feel bad ass.

Think About It: Remember that even if you're shifting your focus to strength training or taking extra time to recover, these are still activities that support your running. So you can allow yourself to feel like a runner, regardless of your mileage.

Invest in Yourself: Treat yourself to new running gear, such as shoes, apparel, or accessories that inspire you. It’s not often talked about, but engaging with brands and communities in the world of running is an avenue in which we all interact with the sport, and does change our experience.

Final Thoughts

The principle of Minimum Effective Volume applies not only to your physical training but to your overall mindset. Life is full of ebbs and flows, but to know we can maintain our passion during quieter times is empowering.

With this mindset, we can build a routine we love and train consistently. Because with consistency, we build passion.