Trail Running: Why Professional Runners Use Poles, Benefits, and Best Practices

Do Pro Trail Runners Use Poles?

Yes, many professional trail runners frequently use poles, particularly in ultramarathons and races with significant elevation gain and technical terrain, leveraging them as a strategic tool to enhance performance and manage fatigue.

The Short Answer: Yes, Often

While not universally adopted for every race or runner, trekking poles are a common and increasingly integral piece of equipment for elite trail and ultra-trail runners. Their use is highly dependent on the race profile, individual preference, and strategic considerations, but their presence at the front of the pack is undeniable, especially in events like the Ultra-Trail du Mont-Blanc (UTMB) or races with comparable demands.

Why Poles? The Biomechanical and Physiological Advantages

The integration of poles into a runner's stride offers several scientifically recognized benefits that contribute to improved performance and reduced physiological stress over long distances and varied terrain.

• Enhanced Stability and Balance: Poles provide two additional points of contact with the ground, significantly improving stability, particularly on uneven, rocky, muddy, or slippery surfaces. This reduces the risk of falls and sprains, allowing runners to move more confidently and efficiently over challenging terrain.
• Reduced Lower Body Load: By engaging the upper body (shoulders, triceps, lats), poles allow runners to transfer some of the propulsive and braking forces away from the lower limbs. This "load sharing" can significantly spare the quadriceps, hamstrings, and calves, delaying muscle fatigue and reducing impact stress, especially on steep descents.
• Improved Propulsion: On steep ascents, poles act as levers, providing a powerful push-off that aids in forward momentum. This allows runners to maintain a more consistent pace uphill, which would otherwise be extremely taxing on the legs alone.
• Energy Conservation: By distributing the workload across more muscle groups and aiding propulsion, poles can lead to a more efficient overall movement economy. This means runners expend less energy for a given effort, which is critical for ultra-distance events where energy reserves are paramount.
• Postural Support: On long climbs, poles help maintain a more upright posture, preventing excessive hunching. This can improve breathing mechanics and reduce back strain.

When Are Poles Most Beneficial?

The strategic deployment of poles is key to their effectiveness. Professional runners typically reserve them for specific conditions and race segments.

• Steep Ascents and Descents: This is where poles offer their most significant advantage, providing propulsion uphill and crucial braking and stability downhill.
• Technical Terrain: Rocky scrambles, root-strewn paths, river crossings, or muddy sections benefit greatly from the added points of contact.
• Long Distances and Ultramarathons: The cumulative effect of load reduction and energy conservation becomes vital over many hours and hundreds of kilometers.
• Variable Weather Conditions: Wet, icy, or snowy conditions make poles invaluable for maintaining traction and preventing slips.

When Might Poles Be Detrimental or Unnecessary?

While beneficial in many scenarios, poles are not a universal solution and can sometimes hinder performance.

• Flat or Gently Rolling Terrain: On flatter sections, poles can disrupt a runner's natural rhythm and arm swing, potentially slowing them down or wasting energy.
• Short Races: For shorter, faster trail races, the time lost in deploying, stowing, and carrying poles might outweigh any marginal benefits.
• Crowded Sections/Start Lines: In tight quarters, poles can be a hazard to other runners and themselves.
• Specific Race Rules: Some races or sections of races may prohibit pole use, requiring runners to adapt their strategy.

The Skill of Pole Usage: It's Not Just Walking

Effective pole use in trail running is a learned skill that requires practice and proper technique. It's far more dynamic than casual hiking with poles.

• Proper Technique: This involves coordinated arm and leg movements, knowing when to plant the poles (e.g., simultaneous plant for power uphill, alternating plant for rhythm), and how to leverage them for propulsion or braking.
• Training and Practice: Runners must integrate pole training into their regimen to build the necessary upper body strength and develop efficient technique. Incorrect use can lead to wasted energy or even injury.
• Gear Selection: The choice of poles (material, weight, grip, strap system, folding mechanism) is also critical. Ultralight, foldable carbon fiber poles are common among pros for their efficiency and ease of stowage.

The Pole Debate: A Strategic Decision

Among professional trail runners, the decision to use poles is often a highly strategic one, influenced by:

• Individual Preference and Biomechanics: Some runners naturally feel more comfortable and efficient with poles, while others prefer to rely solely on their legs and arm swing.
• Race Profile: A course with 10,000 meters of vertical gain will almost certainly see pole use, whereas a flatter, runnable trail race might not.
• Training Adaptation: Runners who consistently train with poles will be better adapted to use them effectively in races.

Conclusion: A Tool, Not a Crutch

In summary, professional trail runners absolutely use poles, not as a sign of weakness, but as a sophisticated tool to optimize performance, manage fatigue, and navigate challenging terrain more effectively. Their application is judicious and strategic, reflecting a deep understanding of exercise physiology, biomechanics, and the specific demands of ultra-endurance mountain running. For the serious trail runner, mastering pole technique can unlock new levels of efficiency and resilience on the toughest courses.