Running Poles: Benefits, Usage, and How to Choose Them

Why Do Runners Hold Sticks?

Runners, particularly those engaged in trail running, ultra-marathons, and challenging mountainous terrain, often carry and utilize "sticks" – more accurately termed trekking or running poles – primarily to enhance stability, reduce impact on lower limbs, and improve propulsion and efficiency across varied and demanding landscapes.

Introduction to Running Poles

The "sticks" observed in the hands of runners are specialized pieces of equipment known as trekking poles or running poles. Far from being mere walking aids, these poles are sophisticated tools designed to integrate with a runner's biomechanics, offering significant advantages in specific running environments. Their use has become increasingly prevalent in the trail and ultra-running communities, where courses often involve steep ascents, technical descents, and prolonged periods of effort over unstable terrain.

Biomechanical Advantages and Benefits

The strategic use of running poles translates into several key biomechanical and physiological benefits for the runner:

• Enhanced Stability and Balance Poles provide two additional points of contact with the ground, significantly widening the runner's base of support. This is crucial on uneven, slippery, or technical terrain, reducing the risk of falls and improving overall balance. This enhanced stability allows runners to maintain a more consistent pace and conserve energy that would otherwise be spent correcting imbalances.

  • Reduced fall risk: Especially on loose gravel, mud, snow, or rocky trails.
  • Improved proprioception: The feedback from the poles can enhance awareness of body position.

• Reduced Lower Limb Impact One of the most significant benefits, particularly on descents, is the ability to offload some of the impact forces from the lower body to the upper body. By pushing down on the poles, runners can absorb shock through their arms, shoulders, and core, thereby lessening the eccentric load on the quadriceps, hamstrings, and calves. This can lead to:

  • Decreased stress on joints: Knees, hips, and ankles experience less cumulative pounding.
  • Mitigated muscle fatigue: Particularly beneficial in ultra-endurance events, delaying the onset of muscle soreness and damage.

• Improved Propulsion and Efficiency Poles are not just for stability; they are powerful tools for propulsion, especially on ascents. By actively pushing off the poles, runners can leverage their upper body strength to assist in climbing. This effectively transforms running into a more full-body activity, distributing the muscular effort and potentially improving overall metabolic efficiency.

  • Assisted uphill climbing: Provides an extra "push," reducing the strain on leg muscles.
  • Maintained rhythm and momentum: Can help establish a consistent cadence, especially when fatigued.
  • Energy conservation: By engaging more muscle groups, individual muscles work less intensely.

• Upper Body Engagement and Cardiovascular Benefits The active use of running poles engages a wide array of upper body muscles, including the triceps, deltoids, latissimus dorsi, and core musculature. This increased muscle recruitment contributes to a more comprehensive workout and can slightly elevate cardiovascular demand, potentially improving overall fitness.

  • Full-body workout: Converts running into a more holistic exercise.
  • Enhanced calorie expenditure: Due to greater muscle recruitment.

When and Where are Poles Most Beneficial?

While not necessary for all running, poles are particularly advantageous in specific scenarios:

• Trail Running and Ultra-Marathons: These events often feature highly variable terrain, steep elevation changes, and significant distances, making poles invaluable for sustained performance and injury prevention.
  • Steep ascents and descents: Where gravity is a major factor.
  • Technical terrain: Including rocky, root-laden, or muddy trails.
  • Long distances: To manage fatigue and impact over many hours or days.
• Mountain Running and Skyrunning: Courses with extreme vertical gain and loss are ideal for pole use.
• Winter Running or Snowshoeing: Poles provide critical stability on icy or snowy surfaces.

Choosing and Using Running Poles Effectively

To maximize the benefits, proper pole selection and technique are essential:

• Key Features to Look For:
  • Lightweight materials: Carbon fiber is popular for its low weight and stiffness, while aluminum offers durability.
  • Adjustable vs. Fixed Length: Adjustable poles offer versatility for different terrains (shorter for uphill, longer for downhill) but fixed-length poles can be lighter and more rigid.
  • Ergonomic grips and wrist straps: Comfort and efficient power transfer are paramount. Straps should be used correctly to prevent grip fatigue and allow for pushing.
  • Collapsibility: Many poles fold down for easy storage when not in use.
• Proper Technique:
  • Diagonal technique: The most common method, involving planting the pole opposite to the lead foot, mimicking natural arm swing.
  • Double poling: Used for short, powerful bursts on steep inclines, pushing off with both poles simultaneously.
  • Pole plant: Poles should be planted slightly ahead of the body, allowing for a forward lean and strong push-off.
  • Practice: Like any skill, effective pole use requires practice on varied terrain to develop rhythm and coordination.

Potential Drawbacks and Considerations

While beneficial, running poles are not without their considerations:

• Learning Curve: Developing efficient pole technique takes practice and coordination.
• Added Weight and Bulk: Carrying poles, even lightweight ones, adds to the runner's gear. When not in use, they must be collapsed and stored, which can be cumbersome.
• Over-reliance: Excessive reliance on poles might hinder the development of natural balance and ankle stability in some runners.
• Cost: High-quality running poles can be a significant investment.
• Environmental Impact: Care must be taken to avoid damaging sensitive flora or leaving marks on trails.

Conclusion

The practice of runners holding "sticks" is a calculated strategy rooted in exercise science and biomechanics. These trekking or running poles serve as versatile tools, providing critical stability, reducing lower limb impact, and enhancing propulsion, particularly in the demanding environments of trail running and ultra-marathons. For the serious runner tackling challenging terrain, integrating poles into their gear can be a game-changer, fostering greater efficiency, endurance, and safety.