Trail Running Poles: Benefits, Selection, and Advanced Techniques

How to Trail Run with Poles?

Trail running poles, when used correctly, can significantly enhance performance, stability, and reduce physical strain across varied terrains. Mastering their use involves understanding proper equipment, fundamental techniques for different gradients, and integrating them seamlessly into your natural running gait.

Why Use Poles for Trail Running?

Incorporating poles into your trail running strategy offers a multitude of biomechanical and physiological advantages, making them a valuable tool for runners of all levels, especially in challenging terrain or ultra-distances.

• Reduced Impact and Joint Stress: Poles distribute some of the body weight and impact forces from the lower limbs (knees, hips, ankles) to the upper body, particularly on descents. This can significantly reduce cumulative strain and help prevent overuse injuries.
• Enhanced Stability and Balance: By providing two additional points of contact with the ground, poles dramatically improve stability, especially on uneven, technical, or slippery surfaces. This reduces the risk of falls and provides confidence in challenging conditions.
• Improved Propulsion and Uphill Efficiency: On ascents, poles allow you to engage your upper body, core, and glutes to generate additional propulsion. This converts a portion of the uphill effort into a full-body exercise, potentially increasing speed and reducing perceived exertion.
• Increased Energy Conservation: By offloading some work from the legs and aiding propulsion, poles can help conserve muscular energy over long distances, delaying fatigue and improving endurance.
• Upper Body Engagement: Trail running with poles transforms running into a more complete full-body workout, strengthening the shoulders, arms, back, and core.
• Crossing Water and Obstacles: Poles provide critical support when navigating streams, muddy sections, or fallen logs, acting as an extension of your balance system.

Choosing the Right Poles

Selecting appropriate poles is the first step toward effective use. Consider these factors:

• Material:
  • Carbon Fiber: Lighter and stiffer, offering excellent swing weight and shock absorption. More expensive and prone to shattering under direct impact.
  • Aluminum: More durable and affordable, but heavier. A good choice for beginners or those prioritizing robustness.
• Length: Proper pole length is crucial for efficient biomechanics.
  • General Rule: Stand upright with poles planted firmly on the ground. Your elbow should form roughly a 90-degree angle when holding the grip.
  • Adjustments: Some runners prefer slightly shorter poles for steep ascents (better leverage) and slightly longer poles for descents (more support). Adjustable poles offer versatility.
• Grip and Strap:
  • Grip Material: Cork or foam grips are common, offering comfort and sweat absorption.
  • Strap Design: Ensure the strap is comfortable and provides good support without being restrictive. The hand should pass up through the strap from below, with the thumb over the top of the strap and the pole, allowing for a relaxed grip.
• Foldability/Collapsibility: Most trail running poles are designed to fold into compact sections or telescope down for easy storage in a running vest or pack when not in use.
• Baskets: Small baskets are generally preferred for trail running to prevent poles from sinking too deep into soft ground, while larger baskets (snow baskets) are for winter conditions.

Fundamental Pole Techniques

Before tackling varied terrain, master the basic mechanics of pole use.

• Proper Grip and Hand Position: Loop your hand up through the strap from below, then grasp the pole grip. The strap should support your wrist, allowing for a relaxed grip on the handle itself. This prevents over-gripping and saves energy.
• Pole Placement: Plant the pole ahead of your body, angled slightly back. The exact distance will vary with terrain and speed, but aim for a natural extension of your arm swing.
• Arm Swing: Integrate the poles into a natural, rhythmic arm swing. The movement should originate from the shoulder, not just the elbow.
• Body Posture: Maintain an upright posture with a slight forward lean, engaging your core. Avoid hunching over the poles.

Uphill Techniques

Ascents are where poles truly shine, aiding propulsion and reducing leg fatigue.

• Alternating/Opposite Arm-Leg (Natural Gait): This is the most common and energy-efficient technique. As your left foot steps forward, plant your right pole. As your right foot steps forward, plant your left pole. This mimics your natural running or hiking gait, providing continuous support and propulsion.
• Double Poling/Simultaneous: For very steep, short pitches, or when power hiking, you can plant both poles simultaneously ahead of you, lean into them, and push off forcefully with both arms as you step forward with one or both legs. This provides a burst of power but is less energy-efficient over long durations.
• Power Hiking: When the grade becomes too steep to run efficiently, poles facilitate a powerful hiking stride. Lean slightly into the poles, driving them into the ground for maximum leverage with each step.

Downhill Techniques

Poles on descents are primarily for stability, shock absorption, and speed control.

• Braking/Stability: Plant poles wider and slightly ahead of your body to act as outriggers, enhancing balance on technical or slippery descents. Use them to absorb impact and control your speed.
• Shock Absorption: As you descend, allow your arms to absorb some of the impact by pushing down through the poles. This offloads stress from your knees and quads.
• Maintaining Flow: While poles can be used for braking, skilled users can also employ them to maintain momentum and flow, using them for quick balance checks and propulsive pushes off rocks or roots.

Flat/Rolling Terrain Techniques

While less critical than on climbs or descents, poles can still be beneficial on flatter sections.

• Rhythmic Poling: Use poles to establish a consistent rhythm and provide subtle propulsion. This can be an alternating or simultaneous push, depending on your preference and the terrain.
• When to Stow Poles: On long, runnable flat sections or easy downhills where poles offer no significant advantage, it's often more efficient to collapse and stow them in your pack or vest. This prevents them from becoming a hindrance or safety hazard.

Advanced Considerations and Tips

• Practice on Varied Terrain: Start with easier trails to get accustomed to the rhythm, then progressively tackle more technical and steeper terrain.
• Pole Carrying/Stowing: Invest in a running vest or pack designed with quick-access pole storage loops. Practice stowing and deploying poles while moving.
• Environmental Awareness: Be mindful of other runners, branches, and obstacles when using poles. Always maintain control of your pole tips.
• Maintenance: Regularly check pole tips for wear, clean them after muddy runs, and ensure locking mechanisms are functioning correctly.
• Listen to Your Body: While poles offer significant benefits, avoid becoming overly reliant on them. Maintain strong leg and core strength independently.

Common Mistakes to Avoid

• Incorrect Pole Length: Poles that are too long or too short will compromise efficiency and increase strain.
• Gripping Too Tightly: This wastes energy and can lead to hand fatigue or blisters. Rely on the strap for support.
• Over-Reliance on Poles: While helpful, poles are an aid, not a crutch. Maintain strong leg and core engagement.
• Poor Timing/Coordination: Inefficient pole placement or an uncoordinated arm-leg swing can hinder rather than help. Practice makes perfect.
• Ignoring Terrain Changes: Failing to adapt pole technique (e.g., from uphill propulsion to downhill braking) as the terrain changes.

Mastering the use of trail running poles takes practice and patience, but the benefits in terms of efficiency, safety, and endurance make it a worthwhile investment for any serious trail runner.