Trekking poles for trail running?

The image of a trail runner, moving freely and quickly over the terrain, might seem at odds with the use of trekking poles. However, in the world of mountain and ultra running, poles have become a standard piece of equipment for many athletes. The question isn't whether trail runners use poles, but when and why they are a critical tool for performance and safety.

Why Trail Runners Embrace Poles

The benefits of poles extend far beyond simple stability for those covering long distances and significant elevation.

• Efficiency on Steep Ascents: On long, grueling climbs, poles allow runners to engage their upper body—arms, shoulders, and back—to propel themselves forward. This effectively distributes the workload across more muscle groups, saving leg strength and improving overall climbing efficiency. This conserved energy is invaluable in the later stages of a long race.
• Enhanced Technical Descent Control: While poles aren't typically used on flat, runnable sections, they come into their own on technical descents. They provide additional points of contact for navigating loose rock, scree, and root-covered trails, allowing for quicker, more confident foot placement and reducing the risk of a fall.
• Reduced Impact and Fatigue: The repetitive impact of downhill running is a major contributor to muscle damage and fatigue (quad fatigue, specifically). Poles absorb a portion of this impact, transferring it to the upper body. This can significantly reduce leg soreness, helping runners maintain their form and pace for longer.
• Improved Stability and Safety: For ultra-runners traversing sleep-deprived nights or tricky conditions like river crossings and unstable terrain, poles offer vital stability, preventing missteps that could lead to injury or a race-ending fall.

Key Features for Trail Running Poles

Not every trekking pole is suited for running. The right poles are defined by speed and agility:

• Weight: Ultralight is paramount. Carbon fiber is the preferred material as every ounce saved translates to less arm fatigue over miles of swinging.
• Foldable Design (Z-Pole Style): Collapsible poles that fold into three or four sections are the industry standard. They pack down small and can be quickly stowed on a vest when not in use, and deployed even faster when needed.
• Quick-Deploy Adjustment: While some runners prefer fixed-length poles, many opt for models with rapid-adjust length mechanisms. This allows them to shorten the poles for uphill power and swiftly lengthen them for downhill control without breaking stride.

The Learning Curve: Technique Matters

There is a technique to using running poles effectively. The classic "opposite arm to leg" motion is key. Poor technique, like planting the poles too far forward, can actually waste energy. Practicing on training runs is essential to build muscle memory and efficiency.

Verdict: A Strategic Tool for the Mountains

For trail runners tackling high-altitude endeavors, races with massive elevation gain (like UTMB), or highly technical terrain, trekking poles are not a crutch—they are a strategic advantage. They enhance performance, promote safety, and aid in recovery. If your runs involve sustained climbs and challenging descents, investing in a lightweight, packable pair could be a game-changer for your running journey.