Courtney Dauwalter: Trekking Pole Use, Minimalist Gear, and Ultrarunning Strategy

Does Courtney Dauwalter Use Trekking Poles? A Deep Dive into Ultrarunning Gear Strategy

Courtney Dauwalter, a dominant figure in ultrarunning, famously adopts a minimalist approach to gear, and generally does not use trekking poles during her races, relying instead on her exceptional physical and mental fortitude to navigate challenging terrains.

The Definitive Answer

When observing Courtney Dauwalter's remarkable performances in some of the world's most grueling ultramarathons, one consistent element is her minimalist gear philosophy. While trekking poles are a common and often highly beneficial tool for many ultrarunners, particularly in mountainous or technical terrain, Dauwalter typically opts not to use them. This choice is a hallmark of her unique racing style, which prioritizes self-sufficiency, raw strength, and an unburdened approach to the course.

There might be rare exceptions where race rules mandate poles, or where a specific training environment could warrant their use. However, in the vast majority of her competitive endeavors, from the Western States 100 to the Hardrock 100 and the UTMB, Dauwalter foregoes poles, distinguishing her from many of her peers who strategically employ them.

Dauwalter's Approach to Ultrarunning Gear

Courtney Dauwalter's gear philosophy is often summarized by her "shorts and a t-shirt" mantra. Her focus is on simplicity, durability, and minimizing anything that could add complexity or weight. This approach extends beyond just trekking poles to her hydration, nutrition, and even choice of footwear.

• Self-Reliance: Dauwalter's strategy emphasizes building the physical and mental resilience to tackle any course without external aids beyond the absolute essentials.
• Unimpeded Movement: Not using poles allows for completely free arm swing and movement, which some athletes prefer for rhythm and flow, especially on less technical or runnable sections.
• Mental Fortitude: Her ability to push through extreme discomfort without the perceived assistance of poles further underscores her legendary mental toughness.

When and Why Ultrarunners Use Trekking Poles

For many ultrarunners, trekking poles are an indispensable piece of equipment, particularly in races with significant elevation gain and loss. Their use is grounded in biomechanical and physiological advantages.

• Steep Ascents: Poles provide a "four-wheel drive" effect, allowing runners to push off with their arms, engaging the upper body (triceps, shoulders, lats) to assist the legs. This can significantly reduce the load on the quadriceps and hamstrings, improving climbing efficiency and speed.
• Steep Descents: On technical or very steep descents, poles offer crucial stability and balance, acting as outriggers. They can help absorb impact, reducing eccentric loading on leg muscles and potentially mitigating muscle damage and soreness.
• Technical Terrain: Navigating rocky, root-strewn, or muddy paths is made safer and more efficient with poles, which can be used to probe uncertain ground, maintain balance across streams, or push off obstacles.
• Long Distances and Fatigue: As fatigue sets in during ultra-distance events, poles can help maintain an upright posture, offload the lower body, and provide a rhythm that can be mentally beneficial.
• Mandatory Gear: Some races, particularly in Europe, have mandatory gear lists that include trekking poles, irrespective of personal preference.

Biomechanics and Physiological Benefits of Poles

The scientific literature supports several benefits of trekking pole use in endurance activities, especially over varied terrain:

• Load Distribution: Poles allow for a more even distribution of effort across the upper and lower body musculature. Studies have shown reduced perceived exertion and lower lactate levels in the legs when poles are used effectively on climbs.
• Reduced Muscle Damage: By offloading some of the impact and eccentric contractions, particularly on descents, poles can help reduce exercise-induced muscle damage, leading to faster recovery and less soreness.
• Improved Stability and Balance: Poles increase the number of contact points with the ground, significantly enhancing stability and reducing the risk of falls, especially on uneven or slippery surfaces. This can lead to increased confidence and speed in technical sections.
• Enhanced Proprioception: The additional sensory feedback from poles contacting the ground can improve body awareness and coordination.
• Oxygen Consumption: While some studies show a slight increase in oxygen consumption (due to upper body work), the overall efficiency and reduction in localized leg fatigue often outweigh this for many athletes.

Potential Downsides and Considerations

While beneficial for many, trekking poles are not without their drawbacks, and these likely factor into Dauwalter's decision:

• Learning Curve: Proper pole technique requires practice. Inefficient use can lead to wasted energy, upper body fatigue, or even tripping hazards.
• Arm Fatigue: Shifting effort to the upper body means the arms, shoulders, and back will experience more fatigue, which might impact other aspects of running, like carrying water or eating.
• Logistics: Poles must be carried, deployed, and stowed. This can be cumbersome, especially on runnable sections where they might be stored on a pack, adding seconds or minutes to transitions.
• Obstruction: In very dense brush, crowds, or on fast, flat sections, poles can feel like an impediment rather than an aid.
• Weight: Even lightweight poles add a small amount of weight to the overall gear setup.

Making Your Own Pole Decision

Courtney Dauwalter's choice not to use poles is a testament to her unique capabilities and philosophy, not a universal rule for ultrarunning success. For most athletes, the decision to use trekking poles should be highly individualized, considering:

• Race Profile: Analyze the terrain, elevation gain/loss, and technicality of your target race. Mountainous races with significant vert often favor poles.
• Personal Strength and Weaknesses: If you have strong legs but struggle with upper body endurance, poles might shift fatigue. If your upper body is strong, they could be a great asset.
• Technique and Practice: Dedicate time to practicing pole use on varied terrain.
• Comfort and Preference: Some runners simply prefer the feeling of running unencumbered, while others feel more secure and efficient with poles.
• Race Rules: Always check the specific rules of your race regarding pole use.

Conclusion

Courtney Dauwalter's preference to run without trekking poles is a defining characteristic of her athletic identity, reflecting a deep trust in her own physical and mental reserves. While her success without poles is undeniable, it does not diminish the significant advantages trekking poles offer to a vast majority of ultrarunners navigating challenging courses. As with all gear choices in endurance sports, the optimal strategy is highly personal, requiring careful consideration of the athlete's body, the demands of the course, and individual comfort and proficiency.