Running Poles: Carrying Methods, When to Use, and Optimization Tips

How Do You Carry Poles When Running?

Efficiently carrying poles when running involves a strategic blend of active use, on-pack storage, and quick-access vest solutions, dictated by terrain, race dynamics, and personal preference, all aimed at optimizing performance and minimizing interference.

The Role of Poles in Running

Trekking poles, often associated with hiking, have become indispensable tools for many trail and ultra-runners. When used correctly, they can significantly enhance performance, reduce fatigue, and improve stability on challenging terrain. Understanding not just how to use them, but how to carry them when not in active use, is crucial for seamless navigation and energy conservation over long distances.

Types of Running Poles

The design of running poles directly influences carrying options.

• Folding/Collapsible Poles: These are the most common type for runners. They break down into 3-4 shorter segments, making them compact and easy to stow. They typically feature a cord or wire running through the segments that locks them into place when assembled.
• Fixed-Length Poles: Less common for running due to their inability to collapse, these are generally reserved for situations where poles will be used continuously for the entire duration, such as a dedicated uphill race.
• Adjustable Poles: While offering length versatility, their telescoping mechanism can sometimes be slower to deploy or stow compared to folding poles, and they may not collapse as compactly.

Materials like carbon fiber offer lightweight benefits, while aluminum provides greater durability, influencing the overall weight and feel when carried.

When to Carry Poles (and Not Use Them)

Strategic pole deployment and stowage are key.

• Uphill Sections: Poles provide significant propulsion, engaging upper body muscles and offloading leg fatigue. This is their primary active use.
• Downhill Sections: They offer crucial stability, help absorb impact, and prevent falls on technical descents.
• Technical Terrain: Rocks, roots, mud, and river crossings are made safer and more efficient with the added balance points.
• Flat or Undulating Terrain: On runnable flats or gentle rolling hills, poles often become a hindrance, slowing natural arm swing and consuming energy unnecessarily. This is when carrying strategies become paramount.

Primary Methods for Carrying Poles While Running

The choice of carrying method depends on how frequently you anticipate using your poles, the terrain, and your personal gear setup.

In-Hand Carry (Active or Ready-to-Use)

This method is employed when you expect to use your poles again very soon, or when transitioning between short sections of varied terrain.

• Active Use: Hold poles with a relaxed grip, allowing them to swing naturally with your arms. Ensure straps are adjusted correctly for efficient power transfer and to prevent dropping.
• Short Stowage: When not actively pushing off but needing them readily available (e.g., a brief flat section before another climb), you can hold them loosely by the grips, letting them trail behind or hang slightly forward. Some runners will hold both poles in one hand, tips pointed backward, for very short transitions.

On-Pack Carry (External Storage)

This is the most common method for longer periods of non-use, especially in ultra-running where poles might be stowed for many kilometers.

• Quiver/Trekking Pole Specific Holsters: Many running vests and packs now feature dedicated external quivers or sleeves. These are often positioned on the lower back or side, allowing poles to be quickly inserted or removed without taking off the pack. They keep poles secure, minimize bounce, and prevent interference with arm swing.
• Elastic Loops/Bungees on Packs: Many packs come with elastic loops or bungees designed to secure folded poles. These are typically located on the side or back.
  • Side Carry: Poles are secured horizontally or diagonally across the side of the pack. This can be less accessible but generally stable.
  • Back Carry (Vertical): Poles are secured vertically to the back of the pack. This can sometimes interfere with head movement or get caught on overhead obstacles.
• Side Compression Straps: If your pack lacks dedicated pole attachments, side compression straps can often be repurposed to secure folded poles, though this may require more effort to deploy/stow.

Considerations for On-Pack Carry:

• Accessibility: How easy is it to get poles in and out without stopping or removing your pack?
• Bounce: Ensure poles are tightly secured to prevent excessive movement, which can be irritating and waste energy.
• Balance: Properly distribute the weight to avoid throwing off your running gait.

On-Vest Carry (Front Storage)

Some running vests offer front-facing pole carrying options, prioritizing quick access.

• Front Loops/Attachments: Poles can be folded and secured vertically or horizontally across the chest area of the vest.
• Benefits: Extremely quick to deploy and stow, as poles are always within arm's reach.
• Considerations: Can interfere with arm swing, especially if carried horizontally. May cause chafing or discomfort, and can feel bulky on the chest. Bounce can also be an issue if not secured tightly.

Handheld Carry (Non-Active, Compact)

For runners using folding poles who prefer not to use a pack, or for very short sections where a pack stowage feels unnecessary.

• Bundled Carry: Fold poles into their most compact form, and hold them together in one hand. This is generally only feasible for short distances as it occupies one hand and can feel awkward over time.

Key Considerations for Pole Carrying Systems

Choosing the right system involves evaluating several factors:

• Accessibility: Your ability to quickly deploy and stow poles without breaking stride or significant effort. This is crucial in races with rapidly changing terrain.
• Stability and Bounce: Poles should be held firmly to the body or pack without excessive movement. Bounce wastes energy and can be highly irritating.
• Balance and Biomechanics: The chosen method should not negatively impact your running form, balance, or arm swing.
• Comfort: Avoid systems that cause chafing, pressure points, or restrict movement.
• Terrain Profile: If you anticipate frequent transitions between pole-use and non-use, prioritize quick-access systems. For long, sustained sections of non-use, a more secure, less accessible pack-based system might be preferable.
• Race Regulations: Some ultra-races have specific rules regarding pole use and carrying, particularly concerning sharp tips. Always check race guidelines.

Practicing Your Pole Carry and Use

Like any aspect of running technique, efficient pole carrying and deployment require practice.

• Simulate Race Conditions: Practice transitioning from running without poles, to deploying them for a climb, to stowing them for a flat section. Do this at race pace to identify any snags or inefficiencies.
• Experiment with Methods: Try different carrying positions and systems with your gear. What works for one runner may not work for another.
• Evaluate Comfort and Performance: Pay attention to how the poles feel when carried. Do they chafe? Do they bounce? Do they interfere with your natural running motion? Adjust and refine until you find your optimal system.

Conclusion

Carrying poles effectively when running is an art that blends gear selection, strategic thinking, and practiced execution. By understanding the various types of poles and the different carrying methods available, runners can optimize their performance, conserve energy, and navigate challenging terrain with greater confidence and efficiency. Invest time in experimenting with different systems and practicing your transitions to ensure your poles are an asset, not a hindrance, on your next adventure.