Trail Running Poles

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Trail Running Poles: The Essential Accessory for Better Uphill and Downhill Performance

Once reserved mainly for elite athletes and ultrarunners, trail running poles have become an essential piece of kit for many runners, whatever their experience level. Acting as an extension of the arms, they provide extra stability, endurance and efficiency on technical trails and demanding elevation profiles. Far from being just another accessory, they can transform the mountain running experience. Uphill, they help reduce the load on the thighs and transfer part of the effort to the upper body. Downhill, they provide additional stability and help absorb impact, reducing stress on the joints. But with so many models available, how do you choose the right pair? This guide explains the benefits of trail running poles and helps you find the best option for your needs.

Why Add Trail Running Poles to Your Kit?

The main benefit of trail running poles is better effort distribution. Uphill, pushing down on the poles engages the arms, shoulders and chest muscles, helping relieve pressure on the quadriceps and calves. This extra propulsion can save valuable energy, especially over long distances and during ultramarathons. Downhill, poles provide additional support and stability. By adding two more points of contact, they can help reduce the risk of falls on slippery or unstable terrain and limit the impact on the knees and ankles. This can help manage fatigue and make it easier to run with confidence, especially when energy levels begin to drop.

How to Choose Trail Running Poles: Length, Materials and Types

Choosing the right trail running poles is important and depends on several factors. Length is key: as a general guide, multiply your height in centimetres by 0.67 to estimate the right pole length. When holding a pole vertically, your elbow should form an angle of around 90 degrees. Carbon is valued for its low weight and ability to absorb vibrations, making it ideal for racing and performance-focused running. Aluminium is generally more resistant to impacts and often more affordable, making it a good option for beginners or frequent use. You can also choose between telescopic poles, which are adjustable but usually a little heavier, and folding poles, which are compact and quick to deploy. Folding poles are especially popular with trail runners because they take up very little space when stored in a backpack or running vest.

Folding or Telescopic Poles: Which System Should You Choose?

The choice between folding and telescopic poles is a common topic among trail runners. Folding poles often feature three Z-shaped sections and can be deployed in seconds using an internal cord. This design was popularised by brands such as Black Diamond with its Z-Pole technology. Their main advantage is their compact size when folded, making them easy to store in a running vest. Telescopic poles, on the other hand, allow you to adjust the length precisely, which is useful when adapting to the gradient: shorter uphill and longer downhill. They are also known for their robustness. The best option depends on how you use them: lightweight, quick-deploy poles for racing, or versatile, durable poles for training and fast hiking.

Leading Brands and Innovative Technologies

The trail running pole market features brands that continually innovate to meet runners' demands. Leki is known for its Shark quick-release glove system, designed to deliver efficient power transfer and excellent comfort. Its carbon models, such as the Ultratrail FX.One, are renowned for their low weight. Salomon, with its S/LAB range, focuses on performance and minimalism. Its ultralight carbon poles feature the Ergoclick system, which allows the wrist strap to be released quickly. Black Diamond has made its mark with the folding poles in the Distance series, combining durability with fast deployment. French brand Raidlight also offers well-designed options, such as the Compact Carbon Ultra, which combines carbon and aluminium for a good balance of weight and strength, along with ergonomic foam grips for added comfort.

Master the Technique for Maximum Efficiency

Even the best poles are of little use without the right technique. There are two main movements to learn. Uphill, you can use an alternating rhythm, moving your right arm forward with your left leg and vice versa. This is a natural and energy-efficient movement on moderate slopes. On steep climbs, a simultaneous double-pole push can be particularly effective: plant both poles in front of you and use your arms to help drive yourself upwards. Downhill, plant the poles slightly ahead of your body to control your pace and stabilise each step. Practise regularly until the movement becomes smooth and automatic. Make sure your wrist straps or gloves are adjusted correctly, too: the force should be transferred through the strap rather than relying on a tight grip, helping prevent forearm fatigue.

Looking After Your Poles: Simple Care for a Longer Lifespan

Regular maintenance is essential to extend the life of your trail running poles. After every run, especially in muddy or wet conditions, separate the pole sections, whether you use folding or telescopic poles. Clean them with fresh water and a soft sponge to remove dirt and dust that could damage the locking mechanisms. Allow all sections to air-dry completely before reassembling and storing them. Avoid using lubricants or oil, as these can interfere with the adjustment and locking systems. With simple, regular care, your poles will remain reliable and ready for many more trail adventures.