During technical long-distance races, particularly on ultras, poles allow you to significantly boost your efficiency. Let's look at how to make the most of your poles in trail.
During technical events, particularly on terrain with significant elevation changes (positive or negative), trail poles will be a great asset! On the way up, they help spare your legs by providing a welcome extra support that brings more power, saves precious energy, reduces fatigue and therefore improves endurance. On the way down, they act as brakes and stabilisers, but they also reduce shocks and impact on the joints, and greatly relieve the quadriceps. On steep, rugged or obstacle-strewn terrain, they provide great support and improve balance, keeping the runner safe on these technical sections. In short, trail poles are invaluable allies on long-distance and technical races, for all those who want to boost their performance and endurance.
Warning: before using your poles in a race, it is important to train with them first — if you are not used to them, trail poles can get in your way and hinder you (and therefore slow you down) more than anything else.
Using your poles on ascents
When climbing, there are three different technical approaches to choose from, depending on the gradient and, above all, your feeling.
- Alternating push: for moderate climbs — say with a gradient of between 10 and 20% — you move in an alternating pattern (right arm / left leg, left arm / right leg), tilting the poles backwards, meaning you engage the grip before the tip; otherwise the pole risks slowing you down. In this scenario, the poles help you gain power and rhythm, offer good body balance, and above all help you maintain a fluid and dynamic stride with an energetic movement. You will move quickly and enjoy a sustained cadence.
- Simultaneous push: if the slope is really steep (over 20%), you can plant both poles simultaneously in front of you for a big impulse and "pull yourself" forward in one go. Plant both poles at the same time and haul yourself up using your arm strength, taking several quick small steps during the push. By engaging both poles at the same time, you double your power through the double push.
- Mixed push: if the slope is fairly gentle, you can run with or without your poles. Be aware that running with poles is not straightforward and requires a lot of practice. You can use your poles in an alternating fashion with a few thousandths of a second between each pole — it is barely noticeable to the eye since, of course, everything is accelerated. Or if you want to conserve energy, you can plant your poles in alternation, roughly every three steps.
Using your poles on descents
On descents, poles greatly relieve the quadriceps and knees. They provide better balance (especially on slippery or steep terrain) and help the runner jump over obstacles or step over elements more easily. Be careful, however, not to catch your poles on obstacles such as rocks — you risk falling. Also make sure your poles are sturdy enough to handle the greater weight compared to a climb, and avoid leaning on them too heavily to reduce the risk of breakage.
If the height of your poles is (easily and quickly) adjustable, you can slightly increase it before heading into a long descent.
When you are not using your poles
There will be sections and moments during a race where you will not be using your poles. You can comfortably hold them deployed, but in that case, make sure to hold them with the tip pointing forward! Accidents can happen quickly! Think of the runners behind you — especially at the start of a race — whom you cannot see.
If you have foldable 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, there is absolutely no secret — you simply need to train enough. So, over to you!
