On long-distance technical races, particularly ultras, poles can significantly boost your efficiency. Let's look at how to get the most out of your poles in trail running.
On technical events, particularly on terrain with significant elevation change (both positive and negative), trail poles will be a real asset. On the way up, they help spare your legs by providing a welcome extra point of support — delivering more power, conserving precious energy, reducing fatigue and improving endurance. On descents, they act as brakes and stabilisers, absorbing shocks and reducing impact on the joints, while significantly relieving the quadriceps. On steep, rugged or obstacle-strewn terrain, they offer vital support and improve balance, keeping the runner secure through these technical sections. In short, trail poles are invaluable allies on long-distance, technical races for anyone looking to boost their performance and endurance.
Warning: before racing with your poles, it's essential to train with them properly beforehand. If you're not used to them, trail poles can get in the way and hinder you — slowing you down — more than they help.
Using poles on ascents
On climbs, there are three different pushing techniques to choose from depending on the gradient — and, above all, on what feels right for you.
- Alternate poling: for moderate climbs — say, gradients between 10 and 20% — you move in an alternating pattern (right arm / left leg, left arm / right leg), angling the poles backwards. That means engaging the grip before the tip; otherwise the pole risks slowing you down. In this scenario, poles give you extra power and rhythm, provide solid body balance, and above all help you achieve a fluid, dynamic stride with an energetic swing. You'll move fast and maintain a strong, sustained cadence.
- Simultaneous poling: if the gradient is truly steep (above 20%), you can plant both poles simultaneously in front of you to generate a powerful push and "pull yourself up" in one go. Plant both poles at the same time and haul yourself upward with your arms, taking several quick short steps during the push. By engaging both poles simultaneously, you double your power output with that double drive.
- Mixed poling: if the gradient is fairly gentle, you can run with or without your poles. Bear in mind that running with poles is no easy feat and demands a lot of practice. You can use your poles in an alternating fashion with just a few milliseconds between each plant — barely noticeable to the eye since, of course, everything is much faster. Or if you want to save energy, you can plant your poles in alternation roughly every three strides.
Using poles on descents
On descents, poles significantly relieve the quadriceps and knees. They provide extra balance — especially on slippery or steep terrain — and help the runner jump over obstacles or step over features more easily. Be careful not to get your poles caught on obstacles such as rocks, as this could cause a fall. Also make sure your poles are strong enough to handle the greater load compared to an ascent, and avoid leaning on them too heavily to reduce the risk of breakage.
If your pole height is (easily and quickly) adjustable, you can raise it slightly before heading into a long descent.
When you're not using your poles
There will be sections and moments during the race where you won't be using your poles. You can comfortably hold them extended, but if you do, make sure to keep the tips pointing forward! Accidents happen fast. Think about the runners behind you — especially at the start of the race — who you can't see.
If you have folding multi-segment poles, you can hold them folded in your hand, stow them in your trail pack, or clip them to your belt.
When it comes to using poles in trail running, there's simply no secret: you just need to train consistently. Now get out there!
