Trail poles are almost essential on long races or those with significant elevation gain. While they can improve your efficiency, it's important to know how to use them properly. Without that knowledge, you risk a lack of coordination, unnecessary fatigue, or simply not knowing when to deploy them effectively. Cimalp reveals everything you need to know about using trail poles.
Why are poles your best allies in trail running?
Trail poles offer numerous benefits. First, they provide biomechanical advantages. They take the strain off your legs and offer welcome additional support. As a result, you conserve more energy and build greater endurance.
By relieving the legs — particularly the quads and calves — trail poles aid recovery between efforts. They contribute to arm propulsion, help distribute effort across the whole body, and allow you to maintain a steady cadence and a more stable heart rate.
Finally, trail poles improve balance and stability. They keep you safe on technical sections such as steep or obstacle-strewn terrain. On descents, they play a braking and stabilising role. They also reduce shock and impact on the joints.
Different techniques for using trail poles
Depending on the elevation and how you feel during the race, several techniques for using trail poles can be adopted. The alternating stride is widely used on moderate gradients, between 10 and 20% incline. You move in an alternating pattern (right arm/left leg, left arm/right leg) while angling the poles backwards. This technique helps you build power and rhythm, and therefore increase your speed in trail running.
The double-pole technique is favoured on steep gradients, above 20% incline. You need to plant your trail poles simultaneously in front of you to generate a strong push and haul yourself up using your arms. To execute this double push effectively, we recommend taking several strides between each pole plant.
On false flats or between steeper sections, the "gallop" technique is also widely used. To conserve energy, plant your pole every third stride to achieve a smoother, more natural movement.
On descents, poles relieve pressure on your knees and secure your footing. To use them effectively, raise them slightly if possible, lean your torso forward and avoid putting too much weight on them to reduce the risk of breakage.
How do you adjust and hold your poles correctly?
Properly adjusting your poles improves comfort during a race. To choose the right trail poles, your arms should form a 90-degree angle at the elbow when holding them. You can then adjust them according to the terrain: shorter on climbs and longer on descents.
The wrist loops or mittens allow you to transfer part of the load to the wrists and forearms, avoiding excessive grip on the handle. Thread your hand up through the bottom of the strap, let it sit between the thumb and index finger, and maintain a relaxed grip. When pushing, your hand stays more at ease, which improves overall comfort.
Most trail poles are made from carbon or aluminium. Carbon, often considered the premium option, is lightweight and absorbs vibrations well. It is, however, more fragile and more expensive. Aluminium is more durable, but also heavier. In return, it is more affordable and represents a solid option for beginners.
Managing your poles during a race
During a trail race, it is essential to anticipate terrain changes. This way, you'll know when to take out and put away your poles. They are particularly useful on long or steep climbs and on technical descents. On the other hand, it is better to avoid using them on rolling sections, fast descents, or when the terrain requires no additional support.
Depending on how often you use your poles and how quickly you need to access them, several carrying systems are available. The quiver is very popular as it lets you stow and retrieve your poles quickly without removing your pack. Pack attachments are practical but slightly slower to access. Finally, carrying them in your hand can work for short sections, but it quickly becomes tiring.
What mistakes should you avoid?
Getting the most out of trail poles comes down to good habits. First, avoid planting your pole too far in front of you. This slows your progress and disrupts the fluidity of your run. Instead, keep them close to your body to drive an effective forward push.
Next, don't grip the handle too tightly. An overly tense grip needlessly fatigues your hands and forearms. Most of the load should be transferred through the strap, via the wrist loops or mittens.
Finally, make sure you train before a race. You can't show up on race day without having familiarised yourself with your poles. Using them does require a degree of coordination and technique. Without practice, they risk getting in your way and costing you efficiency.
Using trail poles is fairly intuitive, provided you prepare properly. Before each race, check the rules to find out whether poles are permitted. Some races — often shorter formats — restrict or ban their use to protect the terrain and minimise environmental impact.
