https://www.basecampwellness.co/resources daily 0.75 2022-06-16 https://www.basecampwellness.co/blog daily 0.75 2026-03-20 https://www.basecampwellness.co/blog/build-your-summer-mountain-sports-bod-now monthly 0.5 2026-01-30 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/e29ee4bf-30a2-4b6c-ae68-69625abcca5f/Schitts+Creek+Please+GIF+by+CBC.gif Blog - what to start training now for summer adventures - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.basecampwellness.co/blog/why-stretching-wont-cure-your-soreness-and-what-actually-will monthly 0.5 2026-01-30 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/e68fefd5-2ab2-42da-b71a-ac32676a347f/shape+muscle+GIF+%281%29.gif Blog - Why Stretching Won’t Cure Your Soreness (…and What Actually Will) - Make it stand out going downstairs after the first big powder day https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/4a637a38-a028-4533-970f-e62c3b437e8a/shape+muscle+GIF.gif Blog - Why Stretching Won’t Cure Your Soreness (…and What Actually Will) - Make it stand out actual footage of me after leg day https://www.basecampwellness.co/blog/off-season-goal-guide monthly 0.5 2025-11-21 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/09412aae-5154-4d8e-ab10-e558aeb94335/train+like+an+old+man.png Blog - Complete Guide to Off-Season Goals - ️ Off-Season Pyramid for Endurance Athletes Think of your off-season training like a pyramid. Start at the bottom and move up. Ask yourself: “What’s the lowest layer that still feels shaky?” That’s your off-season priority. The four layers: 1️⃣ Learn to Lift 2️⃣ Address Weak Points 3️⃣ Raise Your Strength Ceiling 4️⃣ Build Speed + Power Let’s break each one down https://www.basecampwellness.co/blog/dial-your-squat-set-up monthly 0.5 2025-11-20 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/9dd8d237-daf0-430f-8bba-d482161356a2/A+%28600+x+400+px%29.png Blog - Oh my QUAD Becky - look at her SQUAT! - Make it stand out Demo of a hinge-y squat (LEFT) an a more upright squatty-squat (RIGHT) https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/32647679-61e0-4f25-8290-a1f3bf832322/A+%28600+x+400+px%29+%281%29.png Blog - Oh my QUAD Becky - look at her SQUAT! - Make it stand out Demo of a hinge-y squat (LEFT) and a squattier squat (RIGHT). Shin angle in a hinge-y squat is more upright with torso falling forward. In a “squatty squat” these angles are closer to parallel, or shin angle is steeper than the torso. https://www.basecampwellness.co/blog/how-to-find-and-use-your-ski-training-priority monthly 0.5 2025-09-08 https://www.basecampwellness.co/blog/how-i-train-for-ski-season-in-vermont monthly 0.5 2025-08-05 https://www.basecampwellness.co/blog/why-train-with-kettlebells monthly 0.5 2025-07-28 https://www.basecampwellness.co/blog/can-i-get-stronger-training-bodyweight-only monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1753032732013-VMJ29MMTEKI33SRUDVZM/RPE+and+RIR.jpg Blog - Can I get stronger training bodyweight-only? https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1753032732086-4H97DT43VLOUJBZ6ASH1/RPE+and+RIR+%281%29.jpg Blog - Can I get stronger training bodyweight-only? https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/2d18f715-8f7a-4be2-a832-ca675ab29313/WIU+Strength+Blueprint.jpg Blog - Can I get stronger training bodyweight-only? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.basecampwellness.co/blog/a-minimalist-home-gym monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/065af203-8f52-4c4f-95ef-e48c7e61b1e2/Screenshot+2024-08-05+144735.jpg Blog - Minimalist Home Gym Equipment - A sturdy bench, box, chair or table can serve multiple purposes in your home gym! Look for something: 14”-20” in height can support your bodyweight (plus any weights you’re holding) won’t slide (place on non-slip surface or against a wall) https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/73e602f7-5004-44ca-8de0-babd9358f9f1/August+2024+%283%29.jpg Blog - Minimalist Home Gym Equipment - Also called “pull-up assistance bands”, these long loop bands typically come in sets of 4-5 different thicknesses They offer a range of resistance (thicker = more resistance) and can be used for huge variety of movements. If dumbbells (DB)or kettlebells (KB) aren’t in the budget right now, these are relatively low-cost and low-storage space option. You can also use them in combination with your DB or KBs to add more challenge. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/acc91ff2-7d03-49c4-a501-834234d49285/August+2024+%282%29.jpg Blog - Minimalist Home Gym Equipment - At some point, you’ll need to add external load to keep challenging your body as you get stronger. Investing in a few dumbbells or kettlebells can go a long way. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/d82bbb2f-f149-4e07-9320-7eb03f830cdb/August+2024.png Blog - Minimalist Home Gym Equipment - A duffel bag, backpack or sturdy canvas bag can help you make the most out of your weights. Load it up with your dumbbells, kettlebells, or stuff from around your house. This gives you loading options beyond the weights that you’ve got available. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/0b707bca-f1e7-4538-a250-eb18fe0e96b1/PXL_20240801_154024101_exported_90225.jpg Blog - Minimalist Home Gym Equipment Good for: step-ups, lunges, squats, RDLs, hip thrusts, rows, core (check out: drag-through planks or sandbag drag crawls! Cost: $0 - assuming you’ve got something at home. Tip: search “sandbag” variations of different exercises. While sandbags built for exercise have fancy handles, you can likely use similar grip/positions with your plain old duffel. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/67191531-151b-4f21-9951-302f27cae437/PXL_20240322_160552459.TS_exported_3480%7E4.jpg Blog - Minimalist Home Gym Equipment - ceiling-mounted suspension trainer https://www.basecampwellness.co/blog/blog-post-title-one-glkxz-8zxy6 monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1659789437603-0TBI7ZYILDCFM149QHAU/Tidy+%282%29.jpg Blog - 10 Essentials: Mountain Trail Running https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1659789437697-C9TDDKRK8WHTGOA3N2BX/3+%281%29.jpg Blog - 10 Essentials: Mountain Trail Running https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1659789438193-Q3GRUK3O5X1O3O07LOS8/2.jpg Blog - 10 Essentials: Mountain Trail Running https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/8600b63e-b6cd-493f-a9a2-fb66f1622640/1.jpg Blog - 10 Essentials: Mountain Trail Running - Hydration Goal: carry more water than you need, replace salt lost in sweating, and ideally a way to purify more water. Water Hyrdration needs vary GREATLY between individuals, and with different weather conditions. Sweat rate can be impacted by your fitness, hydration level at the start, temperature, humidity, sun vs. clouds, and more. Dial in your hydration needs on shorter outings first. iRunFar has an excellents post that goes way more in-depth on figuring our your needs! iRunFar Hydration Post Salt You’re losing more than just water when you sweat. Salt (aka electrolytes) is necessary to keep muscles firing, and for many of the chemical reactions that keep our bodies functioning normally. Replace it with electrolyte solution or tablets (SO many brands - experiment with what you like). Carry extra powder/tablets as needed. Water Filter For emergencies, or just in the event that you underestimate your water needs - a mini filter can save your butt. Available for ~ $25, this allows you to filter water from a stream or pond and refill your bottles or bladder. Using this requires a reliable water source (climate dependent!) and being able to find it (see: navigation). https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/aa3b5d66-58b4-4f13-bd60-661a61e5a0a7/2.jpg Blog - 10 Essentials: Mountain Trail Running - 2. Snacks Goal: Fuel your body and brain so you can keep sloggin’ up and down that mountain - and carry a little extra just-in-case. My favorite essential. Even the fanciest car won’t go a single mile without gas in the tank. Your body (and your brain!) needs fuel to keep going. For outings longer than an hour, and for any outing in a remote area - carrying all the fuel you’ll need for your run…plus a little extra - is essential. For mid-run fueling, a good general rule of thumb is to consume 30-60g of simple carbs per hour. Play with this on shorter jaunts and figure out what ratio, and what types/brands you like best. For a longer mountain jaunt, I carry: QUICK FUELS - “grab and go” options that I can get down quickly & easily while on the trail. Think gels, blocks, syrup, apple sauce crushers. SUMMIT SNACK - for outing of 3-4+ hours, I find that “gels only” leaves my stomach a little rumbly. I prefer to carry a “real food” option that feels a little heartier and gets some solid food in my belly. Think salted potatoes, a granola or protein bar, trail mix, or the classic PB+J (or PB+Banana…+ honey…or +nutella! You do you, beau!). SALT PILLS - ok, these are really an electrolyte. They’re not my primary source, but a light, easy way to carry extra if I start to feel depleted or run out of my electrolyte mix & have to supplement filtered water. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/9aa29586-8d32-4223-9818-05dff38ec1d1/3.jpg Blog - 10 Essentials: Mountain Trail Running - 3. Navigation Goal: Know where you’re going, how to tell if you’re on-trail, how to get home, and how to bail or find an alternate route. It’s really easy to get lulled into a sense of safety when we’re on a familiar trail, or something “popular” or “well-traveled”, or trust that our beloved phones and Google Maps will guide us…but, things happen. You turn down a deer path and lose the main trail. The trail isn’t as well-marked as it was supposed to be. You lose cell signal. A storm hits and you are forced to take an alternate route off a summit. You run out of water and there isn’t any on your route…but perhaps, there is nearby. My recommendations here are: MAP + COMPASS: or at a minimum, the map. Many watches or phones have compass functions now - be sure you know how to use yours! Gear shops (REI) and local guide services often offer clinics! GPS WATCH: with navigation functions - ideally, with your planned route pre-loaded for easy reference APPS: Many out there - Strava, GaiaGPS, TrailForks. Know that you need to have offline maps downloaded for these to work without cell service! And IMHO nothing beats a good paper map. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/b252be32-94e1-4ac1-8339-41c0a66d53a2/4.jpg Blog - 10 Essentials: Mountain Trail Running - 4. Footwear Goal: keep those tootsies happy so you can keep on steppin’ While it’s not an “original” essential - for trail runners these are our MVT - most valuable tools. And they take a freaking beating out there on the trails. Proactively caring for your feet is key to have the best possible day on the trails. Once hot spots and blisters are happening - you’re playing catch up. Steady footing also protects the rest of you - from your limbs to you noggin - by reducing fall risk. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/bab4d5b0-e80b-4576-af59-ab7ed7d410b9/5.jpg Blog - 10 Essentials: Mountain Trail Running - 5. Insulation Goal: Protect yourself from freezing in cold, windy, rainy conditions. Insulation can vary A LOT depending on your location and the day’s weather forecast. At a minimum, carry a rain jacket to protect against windy or wet weather (summits are often MUCH windier than the climb up - you’ll be happy to pop it on!). It can also help retain heat during an unplanned night on the trail. In addition, consider bringing: A truly waterproof, seam-sealed jacket Expensive. But also necessary and life-saving in alpine environments. Hat + gloves I’ve used them on summits in VT during every month of the year. Yes, even July & August. Lightweight puffy Forecast dependent. Can make the summit or unplanned night MUCH comfier. Lightweight wool Famously, wool retains it’s insulating power even when wet. Be the sheep. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/cc666496-edbe-4295-9eff-654b88f95283/6.jpg Blog - 10 Essentials: Mountain Trail Running - 7. Illumination (Light) Goal: Be able to safely descend on the trail after sunset, or use as a signaling device. One of the first lessons I learned mountain running is that routes often take wayyyy longer than you’d expected. It’s nerve-wracking to be chasing the sunset as you descend a ridge knowing you didn’t bring a headlamp. In addition…rushing to beat the sunset can lead to slips, falls, and injuries. A headlamp is one of the smallest, cheapest, and most useful items. Mine lives in my pack year-round. Headlamp (this BD Spot is ~ $25-30) Spare Batteries https://www.basecampwellness.co/blog/blog-post-title-one-glkxz monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/26166a32-152a-4c9f-b12d-b0cac3d73f7e/71.jpg Blog - Walking is running, too. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1655239075889-16W5ZVP72TSSPJXY10XB/72.jpg Blog - Walking is running, too. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1655239075823-H32MZPK5APFFGD0BYJUX/73.jpg Blog - Walking is running, too. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/eba2b771-1e3d-462d-a85c-5e2f11418296/74.jpg Blog - Walking is running, too. - Embrace the sloth. Goal: Efficiency In an ultra, you’re trying to optimize pace per minimum energy expended. That last bit’s important. You are going to blow through every ounce of glycogen (aka snacks for your muscles + brain) that your body has stored - along with everything you fuel with it along the way. No wasting energy. At the same time, you can’t move at 0.1 mph because it will take an eternity to finish. So - tune into your body to see how efficiently you can move at a decent clip. How: Body Awareness + Biofeedback Really tune into how you are feeling throughout the hike. Use biofeedback (heart rate, breathing, muscle fatigue) to determine if you’re really in that “all-day” pace zone, or are you finding you need to recover and catch your breath? How does it feel when you take larger steps up a rock scramble vs. multiple smaller ones? Which feels more fatiguing to your muscles? https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/cc3b2548-5232-4be3-b072-64c7df984ff3/75.jpg Blog - Walking is running, too. - 2. Pick your path Goal: Skill-building for steady, efficient steps Anticipating where to put your next footstep, picking a stable, safe surface to put it on, and then actually landing your foot there - are all skills. Your neuromuscular (AKA nervous system/brain + muscles) system will get better at this with practice. This is especially valuable for strengthening your brain’s “autopilot” mode when it is fatigued late in the race. By practicing this, it’ll be less stressful and more automatic for your brain + body. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/bf8d4a68-ab29-4e4b-a6a0-e55c431445a4/76.jpg Blog - Walking is running, too. - 3. Moderate your effort. Goal: Dialing in that steady, moderate, play-all-day effort level regardless of terrain. This type of endurance run/hike most closely replicates what your body will experience in an ultra (well…when things are going as planned!). You want your body to get really, really good operating at the “slow burn, fully aerobic, moderate zone”. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/d8979ceb-c638-4666-9911-ba822a73d995/77.jpg Blog - Walking is running, too. - 4. Dial in your posture https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/b547e4c5-ae12-43f3-a6ba-eee87a8f0696/78.jpg Blog - Walking is running, too. - 5. Workshop it. Goal: Train your weaknesses (or the challenges you will face during a race). https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/bdd7c634-bcba-4526-8bb3-d65426292976/79.jpg Blog - Walking is running, too. - 6. Strength Endurance https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/0017062f-6a41-4ef7-acf2-2318e43b1784/80.jpg Blog - Walking is running, too. - 7. Be mindful. Goal: Actually appreciate what probably got you into the outdoors to begin with - slower paces let you appreciate beautiful places. This is a worthy pursuit on its own, especially in our ever-more-distracted world. But in athletic pursuits, it is a valuable tool to help you focus your attention, curb anxiety or jitters, make you more aware of what your body is feeling or asking for, and improve headspace. https://www.basecampwellness.co/blog/single-leg-balance-circuit monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/1c470259-7bdb-4c96-8c88-0291f181da2b/1.jpg Blog - Single Leg Balance Circuit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/43b64e97-f13d-48b1-9d43-fe161e1bf09b/2.jpg Blog - Single Leg Balance Circuit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62168bf6bd191e45f82a46bc/ad183d08-b80b-4186-a3a9-9ccedfcef733/3.jpg Blog - Single Leg Balance Circuit - Make it stand out Whatever it is, the way you tell your story online can 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