Poles For Trail Running - A Beginners Guide

Poles can transform your trail running and hiking, but where do you start and how do you find the best poles for you? Harrier founder and British Nordic Walking coach, Kate Parker, shares her top tips for beginners.

Top 3 tips for Pole Beginners

1. Invest in a lesson with a qualified instructor
2. Train with poles, don’t just get them out on race day
3. Walk before you can run, master the correct technique first

Harrier have three pole options available:

Catbells Aluminium Z Poles
Strong, simple and great value poles designed especially for trail runners. Includes two poles, accessories and carry case. Check out our great beginner start up guide below.
£49.99

Hellvellyn Carbon Z Poles
Extremely lightweight and strong, the premium choice for ultra distance trail running and long distance hiking.
£79.99

Helvellyn Carbon PRO Poles
Premium quality, fixed length poles perfect to finish any ultra in style. 100% 4K carbon and a streamlined and feather light design weighing in from only 170g per pole.
£89.99

Some of the health and performance benefits of running with poles are:

Better posture and stability
Using poles for long distances is fantastic for helping you maintain good posture when you are tired. They are also great for using on hills, giving you lots of extra propulsion which can see you overtake people who are putting in the same amount, if not more effort than you!

Studies have shown poles can reduce the impact on your knees from 25-40%. They can be fantastic if you have previously suffered from a knee injury which is so common for runners. They can also help to reduce back ache by promoting a better, upright posture even when you are tired.

Saves energy and reduces fatigue
Poles don’t only help you improve your posture when fatigue kicks in, but they also delay it – as they work like a third leg that transfers part of the workload from your legs to your arms. Moreover, poles prevent muscle damage and soreness. A study conducted by Northumbria University found that individuals who used poles while running demonstrated a reduced loss of strength and a faster recovery compared to the control group.

Better propulsion
Using poles can be extremely useful in helping you move faster by adding propulsive force over four contact points (instead of just two). Of course, a higher speed involves a higher energy consumption so you may find you need a greater calorie intake during your time on feet. Training consistently with poles will help you improve your economy when using them.

How to set up our poles:

As mentioned above, our Z poles are suitable for both beginners and experienced runners.

How to get started with poles:

At Harrier, we firmly (and literally) believe in the “walk before you can run” philosophy, especially when it comes to running with poles. We recommend investing in a lesson with a qualified pole instructor to make sure you get the technique right and make the most of your poles.

You can start practicing by incorporating poles into some hiking sections on your long runs. The key is to introduce your poles in the natural swing of your arms. You can see a practice exercise on the Getting Started video, which shows some key techniques.

When to use poles:

How different runners use poles during a race/ultra-distance depends on each individual’s strengths, weaknesses, and goals. We prefer using them from early to extend benefits across the whole race and manage the energy wisely, rather than using them as crutches towards the end when you are exhausted.

If you integrate poles into your training routine, you will find what works best for you. Have a go and see how they can improve how you feel for a long-distance or on a hilly route.

We hope you enjoy this video! You can check out our poles and more about Harrier here:

[today-nl]

I watched 10 videos about pole technique, and this is simply the best.

[paulrichardson]

Just watched 6 videos on using running poles, and this was by far the best! Thanks for the helpful video :)

[AlanCieslar]

Thank you, very helpful! Cant wait to use the Helvellyn Pro poles on my trail run this weekend in preparation for my first ultra in June

[wingsandwildlands]

This video actually encouraged me to buy your poles! Amazing poles at a brilliant price. Tried them for the first time today 😊

[SarahPlace]

Amazing video!! have definitely been that person tripping over them when trying to get a snack out!

[GillGubbings]

Thank you Kate - cant wait to try them out

[philbrown]

Another top tip, be careful on cattle grids or slatted bridges. If you accidentally put the end of the pile into a crevice whilst on the move you could easily damage the pole. I almost did this yesterday! 👍

[jackduxbury]

Had a go with these the other day, killer product. Congratulations and thank you for making something so good for such a good price 🙌

[ludovicpiejos]

Great video. Will consider poles for my second ultra wish I had them before.

[Joeely]

Super video! Very helpful for this newbie! Thank you!

[antoniocardinale]

Good video Kate and I like your magic poles . Pole technique is important for trail running because it could save you loads of stamina on the day race, and to use them correctly it is not easy at all . Well done .

[harveymurray-smith]

Excellent tuition Kate, loving my Harrier Poles.🏃🏻‍♂️🐰

[backpackwithburt]

Thanks Kate. Just received my new poles! Why is ‘Bear Walking’ not recommended?

[nikthevicar]

Thanks Kate, maybe this will help me not to break mine again 🤣🤣🤣