Running Poles: Techniques, Benefits, and How to Use Them Effectively

How to use poles when running?

Using poles effectively when running, particularly in challenging terrain like trails and mountains, involves selecting the correct pole length, mastering specific techniques for uphill, downhill, and flat sections, and integrating them strategically to enhance stability, reduce impact, and improve propulsion.

Introduction to Running Poles

Running poles, often associated with hiking or trekking, have become an increasingly popular and beneficial tool for trail runners, ultra-runners, and even some road runners tackling significant elevation changes. Far from being a crutch, when used correctly, poles can transform your running efficiency, reduce fatigue, and provide crucial support on diverse terrains.

Key Benefits of Using Running Poles:

• Enhanced Stability: Poles provide two additional points of contact with the ground, significantly improving balance on uneven, slippery, or technical trails, reducing the risk of falls.
• Reduced Lower Body Impact: By distributing some of the workload to your upper body, poles can offload stress from your knees, hips, and ankles, particularly on descents.
• Improved Uphill Efficiency: Poles allow you to engage your upper body, core, and triceps to push off the ground, providing additional propulsion and making climbs feel less taxing.
• Increased Speed and Endurance: More efficient movement and reduced muscle fatigue can translate into faster times and greater endurance over long distances.
• Rhythm and Pacing: The rhythmic planting of poles can help establish a consistent pace and cadence, especially on challenging routes.

Types of Running Poles

Choosing the right poles is fundamental to effective use. Running poles prioritize lightness, packability, and quick deployment.

• Fixed vs. Adjustable:
  • Fixed-length poles: Generally lighter and more rigid, ideal for runners who consistently use poles and know their preferred length.
  • Adjustable poles: Offer versatility for different terrains (shorter for uphills, longer for flats/downhills) or for sharing among users. They are often heavier and may have more points of failure.
• Material:
  • Carbon fiber: Lighter, stiffer, and excellent for reducing swing weight, but more expensive and potentially more fragile if subjected to heavy impact.
  • Aluminum: More durable and affordable, but heavier. A good choice for beginners or those who anticipate rougher use.
• Grip and Strap:
  • Ergonomic grips: Designed for comfort and to reduce hand fatigue.
  • Running-specific straps: Often glove-like or highly adjustable, allowing for efficient power transfer from your arm through the pole without needing a tight grip. This is crucial for maintaining relaxed hands and preventing blisters.

Choosing the Right Pole Length

Proper pole length is critical for biomechanical efficiency and comfort.

• General Guideline: When standing upright with the pole tip on the ground, your elbow should form roughly a 90-degree angle with your forearm parallel to the ground.
• Calculation Method: A common starting point is your height multiplied by 0.68. For example, a 170 cm tall runner would start with poles around 115-116 cm (170 * 0.68 = 115.6).
• Personal Preference: Some runners prefer slightly shorter poles for steep uphills (better leverage) and slightly longer poles for flatter terrain (longer stride/push). Adjustable poles offer this flexibility. Always test different lengths to find what feels most natural and efficient for your body and typical running terrain.

Mastering Pole Running Technique

Effective pole use integrates the poles into your natural running stride, not as a separate action. The goal is to create a fluid, coordinated movement that leverages your upper body.

Foreword on Adaptability: There isn't a single "correct" way to use poles. The best technique adapts to the terrain, your speed, and your personal biomechanics. Practice is key to finding your rhythm.

• Alternating (Diagonal) Technique:

  • Description: This is the most common and natural technique, mimicking the contralateral arm swing of running. As your left foot steps forward, your right pole plants. As your right foot steps forward, your left pole plants. The pole plant should be slightly ahead and to the side of your lead foot.
  • Action: Push down and slightly back with the pole, engaging your triceps, shoulders, and lats to provide propulsion. Keep your grip relaxed, letting the strap do most of the work.
  • When to Use: Ideal for rolling terrain, moderate climbs, and maintaining rhythm on varied trails.

• Double Poling (Parallel) Technique:

  • Description: Both poles plant simultaneously, usually just ahead of your body, as you push off with both feet.
  • Action: Engage your core, triceps, and lats for a powerful, coordinated push. This technique often involves a more pronounced forward lean.
  • When to Use: Excellent for very steep, short climbs where you need maximum power, or for a quick burst of speed on flat sections. It can also be used to regain rhythm or stability.

• Uphill Technique:

  • Pole Placement: Plant poles closer to your body and slightly wider than your shoulders.
  • Body Position: Maintain a slight forward lean from the ankles, not the waist. Use your core.
  • Movement: Drive off the poles with your upper body as your legs push. Think of it as a coordinated push-pull action. For very steep sections, you might transition to a power hike, using poles with every step. Shorter poles (or gripping lower on adjustable poles) can provide better leverage on extreme inclines.

• Downhill Technique:

  • Pole Placement: Plant poles ahead of your body for stability and balance, especially on steep or technical descents. Use them to "check" your speed or absorb impact.
  • Body Position: Maintain a balanced, athletic stance with knees slightly bent.
  • Movement: Poles can act as outriggers, helping you navigate tricky sections. They can also absorb some of the jarring impact, protecting your joints. On very steep descents, you might plant both poles simultaneously to brace yourself and control your speed. Longer poles (or gripping higher) can provide more reach.

• Flat/Rolling Terrain:

  • Pole Placement: Use the alternating technique to maintain rhythm and provide a subtle boost. The pole plant will be further out in front compared to uphill.
  • Movement: Focus on a smooth, efficient swing and push. The poles should complement your running stride, not disrupt it. Stow poles when they are no longer beneficial (e.g., smooth, runnable sections).

Integrating Poles into Your Running

Successful pole use isn't just about technique; it's about smart integration.

• Practice, Practice, Practice: Start on easy terrain to develop coordination and rhythm before tackling technical trails. Practice deploying and stowing them quickly.
• Strategic Deployment: Don't feel obligated to use poles constantly. Deploy them when they offer a clear advantage (e.g., steep climbs, technical descents, long flat sections where you want to maintain rhythm). Stow them when they become cumbersome or unnecessary (e.g., highly runnable flats, crowded sections).
• Carrying Poles: Most running poles are designed to be packable. Learn how to quickly fold and attach them to your running vest or pack. Practice this transition on the move.

Common Mistakes to Avoid

• Incorrect Length: Poles that are too long or too short will lead to inefficient movement, shoulder strain, or an inability to generate power.
• Poor Grip/Strap Use: Gripping too tightly causes hand fatigue and reduces efficiency. Learn to use the strap to transfer power, keeping your hands relaxed.
• Over-reliance: Poles are a tool, not a substitute for proper running form or leg strength. Use them to augment, not replace, your natural running mechanics.
• Ignoring Terrain: Using the same technique on all terrains is inefficient. Adapt your pole plants and body position to the specific demands of uphills, downhills, and flats.
• Lack of Practice: Expecting to be proficient immediately is unrealistic. Dedicate time to practice on varied terrain to build coordination and confidence.

Conclusion

Running poles, when properly selected and skillfully employed, are a powerful asset for any serious runner venturing onto challenging terrain. By understanding the biomechanics of their use, mastering various techniques, and integrating them strategically into your running, you can unlock greater efficiency, reduce fatigue, enhance stability, and ultimately elevate your trail running experience. Embrace the learning curve, practice consistently, and discover how these simple tools can transform your performance on the trails.