Using poles on trails transforms uphill walking or running into a four-point movement, transferring part of the load from the legs to the upper body and reducing overall fatigue.
- Using poles allows you to shift about 15-20% of your body weight from the leg muscles to the arms and back.
- During climbs, the push from the arms helps save energy in the quadriceps, keeping the legs fresher for flat sections.
- On descents, poles offer two extra support points that help brake the body, reducing tension on the knees and tendons.
- There are two main techniques: the alternating push (suitable for moderate slopes) and the simultaneous or double push (useful on steeper sections).
- For proper use, the length of the pole must allow the elbow to form a 90-degree angle when the tip is on the ground.
Redistributing the Load: From Legs to Upper Body
In trail running and long mountain hikes, the use of poles is sometimes seen as an aid for those who are less trained. In reality, it is a technical choice aimed at efficiency. Facing hours of elevation gain relying the entire body weight solely on the lower limbs leads to a faster depletion of energy.
The introduction of two additional support points changes the mechanics of the movement. The body switches from a two-wheel drive system to a four-wheel drive one. In this way, a percentage of the load (estimated between 15% and 20%) is shifted to the arms and shoulders. This redistribution allows you to proceed at a more regular pace and delays the onset of muscle fatigue in the legs.
Uphill Kinematics: Pushing on the Lats
The advantage of poles becomes evident when the slope of the trail increases. Uphill, the quadriceps (the front thigh muscle) must perform very intense work to lift the body at each step or elevation change.
Using poles brings the upper body musculature into play, particularly the latissimus dorsi and triceps. By planting the tip on the ground and pushing backward, you create forward propulsion that lightens the work of the thighs. Learning to actively push on the grips, instead of just resting your hands on them to maintain balance, is the necessary step to draw a real energy benefit.
Knee Protection and Downhill Cushioning
If uphill the poles act as an auxiliary engine, downhill they act as a braking system. Descending for long irregular stretches requires the leg muscles to work in lengthening (eccentric contraction) to control gravity, an action that heavily stresses the patellar tendon and the knee joint.
Placing the poles slightly forward before taking a step down allows you to unload part of the impact through your arms. This approach reduces the vibrations reaching the knees and significantly improves balance on unstable terrain, like gravel or mud, decreasing the risk of slips and ankle sprains.
Execution Technique: Alternating Push and Double Push
To make the most of this tool, it is useful to know the two basic techniques, to be alternated based on the nature of the terrain:
- Alternating push: Used on moderate slopes or false flats. The movement mimics normal walking: when the right foot advances, the left pole is planted on the ground, and vice versa. It is a fluid and natural rhythm that helps maintain a good pace without interrupting the running or walking cadence.
- Simultaneous (or double) push: Indicated for steeper slopes or when there are high steps. It consists of planting both poles in front of you at the same time. After creating a solid support, you take a step or two forward pushing hard on both arms to lift the body, overcoming the obstacle with greater stability.
Height Adjustment and Logistical Management
A poorly used pole can cause tension in the back or neck. The general rule for adjustment is that, standing on a flat surface and gripping the handle with the tip on the ground, the elbow should form a right angle (90 degrees). On very long climbs it can be useful to shorten them slightly, while on descents they can be lengthened so you don’t have to lean forward.
Another important aspect is logistical management. During flat sections or on asphalt, where the arms must be able to move freely to accompany the run, it is advisable to fold the poles. Modern trail models can be divided into three sections and can be easily stored in the backpack’s elastic bands, leaving your hands free until the next climb.