Trail poles aren’t an elderly aid, but a four-wheel-drive engine for your legs: learn to use them, and uphill running will never be the same.
- Trail poles are not a sign of weakness but a technical tool that, when used correctly, improves every athlete’s performance.
- Their use reduces the perceived load on quadriceps and knees by up to 25%, delaying muscle fatigue.
- They increase uphill propulsion, engaging the upper body and turning you into a “human 4×4.”
- They improve stability and balance, especially on descents or technical terrain, reducing the risk of falls.
- There are two fundamental techniques: the alternating stride for moderate inclines and double poling (or simultaneous push) for the steepest sections.
- The choice of pole (foldable or telescopic) and its correct height adjustment are crucial for their effectiveness.
Trail Poles Aren’t Assistance; They’re a Weapon. If You Know How to Use Them.
Let’s admit it, we’ve all had the thought. The first time we saw someone speeding uphill with two carbon appendages in their hands, we thought: “There’s another one cheating.” Or, with a little smugness: “Those are for people who are slow.” It’s an almost unconditional reflex, a spurt of purism that makes us view trail poles as some sort of walker for struggling athletes. Nothing could be further from the truth.
Poles are not a crutch; they are not an accessory to make things easier. They are a sophisticated technical tool that, when used with know-how, transforms your running biomechanics into an all-wheel-drive system. They engage your upper body, offload your legs, and provide you with additional points of support. Dismissing them on principle isn’t being a purist; it’s being naive. It means voluntarily giving up a competitive advantage that has nothing to do with being slow, but everything to do with going faster and, above all, going longer.
The 3 Reasons You Should Start Using Them (Even If You’re a Purist)
If the idea of becoming a four-legged trail runner still doesn’t convince you, let us give you three concrete, almost mathematical reasons why you should reconsider your stance.
- Relief, Sweet Relief. The most obvious and immediate benefit is the reduction of the load on your legs. With every uphill step, a portion of the effort is transferred to your arms, shoulders, and back muscles. Scientific studies—the boring but useful kind—have shown that the correct use of poles can reduce the perception of effort and the load on the quadriceps by up to 25%. Translation: less fatigue, fresher muscles for longer, and knees that will thank you at the end of the day.
- Added Propulsion. On climbs, poles become genuine levers that push you forward. You aren’t simply “leaning on” them; you are actively generating thrust. This means that for the same cardiac effort, your progression is more effective and faster. It’s like adding two small auxiliary engines to your frame.
- Ibex-Like Stability. On technical, slippery terrain or steep descents, having two extra points of support makes a world of difference. They increase your balance, allow you to feel out the ground before planting your foot, and drastically reduce the risk of that silly slip that can ruin a race or a training session. They become your personal trail parking sensors.
The Art of the Push: The Two Fundamental Techniques to Master
Grabbing your poles and flailing them randomly isn’t very helpful, except for annoying the person behind you. The effectiveness of this tool is 90% dependent on technique. There are many schools of thought, but everything stems from two fundamental techniques.
The Alternating Stride: Efficiency and Rhythm
This is the most natural and versatile technique, ideal for moderate slopes and long climbs where rhythm is key. The movement is similar to cross-country skiing: when the left leg advances, the right arm with its pole also advances, and vice versa. The pole should be planted level with the back foot, or slightly ahead, and the push must accompany the body’s entire movement, finishing when your hand passes your hip. The goal is to create a fluid, continuous, and rhythmic movement that integrates perfectly with your stride. It’s a dance, not a struggle.
Double Poling: Pure Power
When the gradient ramps up and the rhythm breaks, it’s time to switch to “beast mode.” Double poling, or simultaneous pushing, is the technique for steep walls. Both poles are planted in front of the body, roughly level with your feet, and you “hang” with the full weight of your upper body to propel yourself forward. You take two or three steps while your arms advance for the next cycle. It’s a more demanding movement, a genuine “pull,” but incredibly effective on steep sections, where it allows you to overcome significant elevation gain with a power that legs alone couldn’t generate.
How to Choose (and Adjust) the Perfect Pole for You
The market offers everything, but the choice essentially comes down to two main categories: foldable (in sections, like an avalanche probe) and telescopic. The former are generally lighter, more compact, and quicker to set up/break down, ideal for races. The latter are often sturdier and allow for micro-adjustment of the height, great for long excursions and training. For materials, aluminum is more durable and economical; carbon is lighter and dampens vibrations better.
But more important than the model is the height adjustment. The rule of thumb is simple: gripping the pole and planting it on the ground, your elbow should form an angle of approximately 90 degrees. This is the starting height. Many trail runners prefer to shorten them by 5–10 cm (2–4 inches) on the ascent to facilitate the push and lengthen them by the same amount on the descent to increase stability. Experiment; find your measurement. A poorly adjusted pole is not only useless but can also cause issues with your shoulders and back.