How to Run with Poles: A Guide to Efficient Pole Running

Published on March 14 by Matt

Running with poles is a technique used in mountain running, ultra-trail races, and fell running to improve efficiency on steep ascents and technical terrain. When used correctly, poles can reduce strain on the legs, improve balance, and enhance endurance. Here’s how to use them effectively.

Choosing the Right Poles

• Adjustable vs. Fixed-Length: Adjustable poles offer versatility, while fixed-length poles are lighter and more durable.
• Material: Carbon poles are lighter but more fragile, while aluminum poles are sturdier but slightly heavier.
• Grip & Straps: Ergonomic grips and adjustable straps help maintain control and comfort.

Proper Technique for Running with Poles

1. Uphill Use:
   • Use a diagonal stride, planting the pole opposite to the leading foot for natural momentum.
   • On steep climbs, use double poling (both poles planted simultaneously) for extra power.
2. Flat Terrain:
   • Use a light touch, keeping your arms relaxed and poles at a lower angle.
   • Swing the poles naturally with your running cadence to maintain rhythm.
3. Downhill Running:
   • Shorten your stride and use poles for balance, planting them slightly in front to absorb impact.
   • Avoid excessive braking with the poles, which can slow you down and increase fatigue.

Tips for Efficient Pole Running

• Keep your grip relaxed to prevent hand fatigue.
• Shorten pole length for steep climbs and extend for downhills if using adjustable poles.
• Train with poles before race day to master the technique.

Running with poles can enhance endurance, stability, and efficiency on challenging terrain. With the right technique and practice, they become a valuable tool for tackling mountains and long-distance races.

---