Do I need one or two trekking poles for the West Highland Way?

The West Highland Way is Scotland's most famous long‑distance trail – 96 miles from Milngavie to Fort William, winding through the Lowlands, across Rannoch Moor, and into the shadow of Ben Nevis. It's a walk of contrasts: gentle canal towpaths, thigh‑burning ascents like the Devil's Staircase, knee‑jarring descents, and miles of boggy, energy‑sapping moorland. The question of whether to take one or two trekking poles is surprisingly common – and the answer is two, without a doubt. This guide explains why, explores the benefits of each option, and gives you practical advice for making the most of your poles on this iconic route.

The West Highland Way – terrain that demands support

The WHW isn't a single type of walking. It throws a medley of surfaces at you:

• Canal paths and farm tracks – gentle, flat, and forgiving (the first 10 miles or so).
• Steep, rocky ascents – most famously the Devil's Staircase, but also Conic Hill and the climb out of Kinlochleven.
• Long, grinding descents – off the Devil's Staircase and into Glencoe, for example.
• Boggy, undulating moorland – especially across Rannoch Moor, where the path can be wet, uneven, and mentally draining.
• River crossings and rocky sections – where balance is critical.

With a typical itinerary of 7‑10 days and a pack weighing 10‑15 kg, you're putting sustained stress on your knees, ankles, and lower back. Poles are not a luxury – they're a strategic tool for managing that stress.

Two poles – the case for a pair

1. Balanced load distribution

With two poles, you engage your entire upper body – shoulders, arms, and core – in the walking motion. This spreads the effort across more muscle groups, reducing fatigue in your legs. On a 96‑mile walk, that cumulative saving is significant. Studies show that using two poles reduces the load on your knees by up to 25% on descents, and on your hips and ankles by similar margins.

2. Rhythm and efficiency

Two poles establish a natural, rhythmic gait – left pole with right foot, right pole with left foot. This cadence helps you maintain a steady pace, especially on flat or gently undulating sections where you might otherwise lose concentration and slow down. The rhythm also makes the miles feel easier – many walkers report a "flow" state with two poles that they don't get with one.

3. Stability on uneven ground

Rannoch Moor is notorious for its hidden bogs and tussocks. With two poles, you have two extra points of contact – you can probe the ground ahead, test for firmness, and maintain balance on the wobbliest sections. On rocky descents, two poles act as outriggers, vastly reducing the risk of a twisted ankle or a stumble.

4. Propulsion on ascents

On steep climbs like the Devil's Staircase, two poles let you pull yourself upward, taking some weight off your quads and glutes. This can make a significant difference over the 300‑metre ascent – you'll reach the top with fresher legs and less of a burning sensation.

5. Water crossings and tricky sections

The WHW has several small river crossings (especially after rain). Two poles provide a stable three‑point stance (two poles + one foot) as you test the footing, reducing the chance of a cold, wet slip. They're also invaluable on side‑slopes where the path is cambered – the downhill pole can be lengthened and the uphill pole shortened to keep your shoulders level.

One pole – the case for a single

There are walkers who prefer one pole – often experienced hillwalkers with strong knees and a single‑stick tradition (like a walking cane). The advantages:

• One free hand – for map reading, eating, taking photos, or holding a dog lead. This is a genuine convenience, especially on flatter sections.
• Lighter weight – you're carrying one less pole, saving about 250‑300g. Over 96 miles, that's a small but cumulative saving.
• Less clutter – one pole is easier to stow, manage in crowded sections, and handle on stiles and gates.

However, the drawbacks are significant:

• Uneven load – you'll favour one side of your body, potentially leading to muscle imbalance or back pain over a week of walking.
• Less knee protection – only one knee gets the impact reduction; the other bears the full brunt of descents.
• Poor balance on boggy ground – with only one support, you're more likely to sink a foot or twist an ankle on the moorland sections.
• No backup – if your single pole breaks or gets stuck, you have nothing to fall back on.

The reality on the West Highland Way – what walkers actually do

I've walked the WHW twice and spoken to dozens of fellow walkers. The consensus is overwhelming: most experienced walkers use two poles. The few who start with one often end up buying a second at a shop along the route (there are outdoor shops in Tyndrum, Kinlochleven, and Fort William). Those who start with two rarely regret it.

A common pattern: use two poles on the hilly sections (Conic Hill, Devil's Staircase, Kinlochleven descent) and stow them on the flat canal sections. This gives you the best of both worlds – joint protection where you need it, and hands‑free walking where you don't. Many walkers collapse and attach their poles to the side of their packs during the flat stretches.

What about using just one on the flats and two on the hills?

If you're a minimalist, a practical approach is to carry two poles but use only one on flat sections, stowing the other on your pack. This gives you the flexibility to switch to two when the terrain demands it. It's a compromise that many WHW walkers adopt – you have the security of a spare, but the convenience of a free hand on easy terrain.

Practical recommendations for the WHW

If you're unsure – start with two

It's far easier to use one and keep the other strapped to your pack than to wish you had a second on a steep descent. You can always lend it to a companion or simply not use it – but you can't conjure one from thin air.

If you already use one – consider trying two before the trip

If you're a one‑pole walker, do a few training walks with two before the WHW. It takes a few miles to get used to the rhythm, but most people adapt quickly and never go back.

If you have knee issues – two is non‑negotiable

If you have any history of knee pain, particularly on descents, two poles are essential. The WHW has enough cumulative descent (over 3,000 metres) to aggravate even healthy knees. Don't risk it – invest in a pair.

What to look for in WHW poles

• Aluminium – carbon is lighter but can snap on rocky descents. Aluminium bends and survives.
• Lever‑locks – twist‑locks can seize in the wet Scottish weather. Lever‑locks are more reliable.
• Mud baskets – essential for the boggy sections of Rannoch Moor.
• Cork grips – they stay tacky when wet (and it will rain).
• Weight – aim for 240‑280g per pole – a good balance of durability and manageability.

Final verdict – two, always two

The West Highland Way is a long, varied, and sometimes punishing walk. Your knees, your balance, and your overall enjoyment will all benefit from a pair of poles. The modest extra weight and the slight inconvenience of carrying two are far outweighed by the protection and efficiency they provide. Start with two – you can always stow one on the flats. But on the steep descents and boggy miles, you'll be grateful you have both.

Remember: It's better to have two and only use one than to want two and only have one. Your knees will thank you at the end of each day – and you'll finish the walk with a smile, not a hobble.