In trail running or technical races with plenty of elevation change, poles can help you make the most of your abilities and significantly improve your performance. Here is a closer look at a piece of equipment that can make a difference.
Poles are essential for Nordic walking and usually recommended for hiking, but in trail running, the answer is less straightforward.
Whether poles are useful in trail running depends entirely on the race ahead. In an Ultra-Trail® or a technical race with substantial elevation change, poles can be a real help — provided you have trained enough with them — and may even gain you a few places at the finish. On a flat course with few technical sections, they will be unnecessary or even a hindrance, adding weight to your rucksack and getting in the way. Consider carefully whether you need them. One thing is certain: we strongly recommend practising with trail poles so you can perform at your best when you take on a long-distance technical race with plenty of climbs and elevation change.
The benefits of trail poles
In ultra-trail, poles can save a considerable amount of energy. As in hiking, they help distribute the load more evenly and, when the going gets tough, aid propulsion. On steep or uneven ground, in forests or mountains, they help you negotiate obstacles and improve stability and balance.
On climbs and technical trails, trail poles therefore help runners maintain a steady pace, avoid slowing down at obstacles, gain speed and perform better.
As fatigue builds, adding two more points of support and easing the load on your leg muscles becomes important. That is why many runners push their hands against their thighs on climbs: it helps support the weight of the upper body, increase propulsion and generate more drive. Poles are more effective still. They distribute the load more evenly and help you engage your core. Using your upper-body muscles saves energy in your legs and can substantially reduce leg fatigue, which often becomes the main limiting factor over time.
Because trail poles are mainly about saving energy, they offer little benefit on flat ground or gentle slopes. On steeper slopes, descents with significant elevation change or traverses, however, poles provide greater security and stability. They help you feel more confident, so fear of falling is less likely to break your rhythm. They can also help you clear obstacles by absorbing impacts and shocks, protecting your joints and thus reducing the risk of injury over time.
How do you adjust trail poles?
A few years ago, when runners began using poles in trail running, fixed-length, single-piece poles were routinely recommended. Made from one section, they are ultra-lightweight, especially in carbon. They deliver powerful, direct propulsion and are also valued for absorbing vibrations, helping to protect the joints.
To make poles easier to carry, advances in design have led many runners to favour multi-section telescopic or folding poles. On flat sections or gentle descents, simply put them in your rucksack or attach them to your belt and forget about them. Lightweight and sturdy, telescopic or folding poles offer many advantages.
What length trail poles do you need?
As with walking poles or hiking poles, getting the length of your trail poles right is essential. The rule is broadly the same. Stand upright in your trail shoes and hold a pole perpendicular to the ground. Your forearm and upper arm should form a 90° angle at the elbow, though for trail this angle can be slightly smaller. To estimate the ideal pole length, for example when ordering online, simply multiply your height in centimetres by 0.68.
Simple straps or glove-style straps?
For trail running, choosing the right straps is particularly important. Nordic walking poles need glove-style straps, while hiking poles almost always have simple straps, sometimes padded for comfort. Trail poles can use either type.
- Simple straps: pass your hand up through the strap from below, fingers pointing upwards, then bring the strap over the grip. At the end of the push, the pole stays between your thumb and index finger with your hand open, giving you a powerful push without gripping tightly. Simple straps let you vary how you hold the pole, for example by moving your hand onto the top or lower part of the grip. They can, however, cause irritation over time.
- Glove-style straps: these fit around the thumb and wrist, then clip onto the poles. An innovative attachment system lets you detach them quickly, saving valuable time at a high level of competition. They also allow a more relaxed grip. Choose the type of strap that best suits your needs, ability and comfort.
For grips, the choice is between foam grips and cork grips. Foam grips are very light and comfortable, and absorb sweat well, but they tend to deteriorate over time. Cork grips last much longer, absorb vibrations better and are not much heavier. They also wick sweat effectively, so they retain less moisture, but they cost more.
Folding trail poles
Ease of handling, speed and low weight are three major priorities when runners choose trail poles. If you have settled on multi-section poles and now need to choose between telescopic and folding models, here are a few pointers to help you decide.
- Telescopic poles: their main advantage is adjustable length. You can set them to your preferred height and lend them to someone else. They are sturdier than folding poles, though less so than single-piece poles, and are often cheaper but slightly heavier.
- Folding poles: usually made up of three to five sections, these fold into a Z shape and pack down smaller than telescopic poles. The more sections they have, the shorter each section is when folded. Above all, they are lighter, and their quicker, easier folding and deployment system makes transitions faster. They may, however, be more fragile than telescopic poles.
Carbon trail poles
Low weight is crucial for trail poles and depends largely on what the shaft is made from. The choice is generally between aluminium and carbon. If possible, opt for carbon poles, as carbon is lighter than other materials.
Aluminium poles are another excellent option. A little heavier than carbon, aluminium is also cheaper and more resistant, which matters. An aluminium trail pole can withstand almost anything you put it through: impacts, as well as your full weight and force when you lean on it to jump over an obstacle or tackle a steep slope. Aluminium can bend, but it rarely breaks.
In short, an aluminium shaft will be more durable but heavier. If low weight is your priority so you can go faster and further, we recommend investing in a carbon trail pole. Choose according to how you will use your poles, your ability and your budget.
Carbide tips
Finally, last but not least, the tip is an extremely important part of your trail poles. Tips are often made of steel, but tungsten carbide tips are much more resistant to wear and therefore last longer — a real advantage if you often run with poles. Some brands offer replaceable tips, which is worth considering. The tip is generally the first part to wear out, so you can replace it without buying a new pole.
