Ultra-Distance Running with Poles: The Strategic Edge for Mountains and Fatigue

In the grueling world of ultra-distance running, where every gram of weight and every saved joule of energy counts, the sight of runners wielding trekking poles has evolved from a niche practice to a common strategic choice. Once reserved for alpine mountaineering, poles are now a decisive piece of gear in many ultramarathon packs, particularly in races defined by significant vertical gain. However, their use is not as simple as just carrying them; it's a calculated technique that can make or break a race performance.

The decision to use poles in an ultra is a complex equation balancing course profile, personal physiology, and practiced skill. When applied correctly, they are not a crutch but a powerful engine.

The Unmistakable Benefits: Why Runners Embrace Poles

The advantages of poles in long-distance events are profound, impacting both performance and preservation.

1. Power and Efficiency on Climbs: This is the primary reason. Poles allow a runner to engage their upper body—shoulders, back, arms, and core—to propel themselves forward. This "four-wheel-drive" effect reduces the concentric load on the quadriceps and calves during ascents, effectively distributing the work across a larger muscle mass. The result is the ability to power up steep, runnable inclines with less leg fatigue, preserving them for the later stages of the race.
2. Enhanced Stability and Reduced Mental Load: After 15, 20, or 30+ hours on the trail, fatigue leads to poor form and clumsy footing. Poles provide two additional points of contact with the ground, creating a stable platform that prevents slips and falls on technical descents, loose scree, or wet roots. This not only prevents injury but also reduces the cognitive fatigue of constantly having to rebalance, allowing a runner to move with more confidence even when exhausted.
3. Impact Reduction and Downhill Preservation: The benefits extend beyond climbs. On descents, poles act as shock absorbers. By planting them ahead and taking some of the braking force through the arms, a runner can significantly reduce the eccentric loading and pounding on their quad muscles. This is crucial for delaying or preventing the severe quad fatigue that turns downhills into a painful, quad-searing ordeal in the latter half of an ultra.
4. Improved Posture and Rhythm: Poles encourage an upright, efficient posture, especially when tired. They help combat the tendency to hunch over, which can restrict breathing. The rhythmic planting of poles can also establish a meditative, consistent cadence that helps a runner find flow and maintain pace on flat or rolling terrain.

The Challenges and Considerations: It's Not All Uphill

Despite the clear benefits, poles introduce their own set of challenges that must be managed.

• The Weight Penalty: Even the lightest carbon fiber Z-poles add weight to your kit. On a flat, non-technical course, this weight may not be justified, and the poles could become dead weight, costing more energy to carry than they save.
• The Skill Requirement: Using poles efficiently is a skill. An uncoordinated, poorly timed pole plant can waste energy and even increase injury risk to the shoulders or wrists. It requires practice to develop a smooth, integrated rhythm that complements your running gait.
• Logistical Hassles: Fumbling with poles at aid stations, while eating, or on sections where they are prohibited (e.g., some road segments) can cost precious time. Runners must have a swift and practiced system for deploying and stowing them.

Technique and Gear: Maximizing the Advantage

To harness the power of poles, focus on technique and equipment:

• Technique is Key: The goal is a relaxed, efficient motion. On climbs, plant the pole opposite your forward foot, pushing down and back to generate propulsion, not just placing it in front of you. On descents, plant them ahead for stability and to absorb impact.
• Choose the Right Pole: Ultra-runners almost universally prefer collapsible Z-poles for their incredible lightness and rapid deployment. Flick-lock poles are more adjustable but are often heavier and slower to set up.
• Practice Relentlessly: Don't let race day be the first day you use them. Incorporate poles into your long training runs to build muscle memory, shoulder endurance, and seamless stowing/deploying habits.

The Verdict: A Strategic Tool for the Modern Ultra Runner

The question is no longer if poles are useful, but when and how. For mountainous races like UTMB, the Hardrock 100, or any event with sustained, steep climbing and technical terrain, poles are arguably essential for most competitors. They are a strategic investment in muscle preservation and stability.

In conclusion, ultra-distance running with poles is a sophisticated pacing and biomechanical strategy. They are not for every runner or every course, but when matched with the right terrain and a well-practiced athlete, they transition from a simple piece of gear to a force multiplier. They empower a runner to conquer relentless elevation, protect their body from the cumulative toll of miles, and ultimately, cross the finish line stronger.