How to Use Poles in Trail Running - The Ultimate Guide

Ultra Marathon Guide to trekking poles in running and trail running! In this video, I give use tips on how to use poles in trail running. These are particularly helpful for hilly and mountain running. I'll discuss when to use poles and the proper technique.

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More specifically, today we talk about everything you know about poles in trail running. We'll go through why you may want to use poles, some of the advantages and disadvantages. Then what situation would benefit from you using poles and what situation you'd be best without.

Finally, I'll talk about how to buy the right poles, and cover the two most common techniques with poles - alternating and double fisting. Both are advantageous in different terrain.

With this ultimate guide for trekking poles in trail running, you'll know everything you need to know to get you going, and using poles in ultra running.

As always - Thanks for watching and remember -

Work Hard!
Believe in yourself!
Push your limits!

Simon

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[guzsteve]

This is the video I’ve been looking for actually.

[eric-running-to-chamonix]

Going to add my $0.02 -- I have both Black Diamond Distance Carbon Z and Leki poles. The pole holding mechanism on the Leki poles is really ingenious and transfers energy much more efficiently than loops. Also you can completely release your grip. You didn't mention how to position and adjust the loop so that your hand presses down into it rather than transferring force through your grip. In my case, I always unhook on descents because tripping with poles makes catching yourself really dangerous. I always use poles when the surface is muddy to stabilize myself. Poles slow me down whether I'm running or hiking, so I tend to use them only when I need to. Poles force me to be more upright, which can be helpful, but it makes it harder to engage my glutes on hiking. I use poles when the incline is > 20%, regardless of the race distance, although I might bring them out on flatter ascents if I'm getting tired. I don't run down with poles unless the trail is muddy. On very steep technical descents where I have to hike down, I use poles (unhooked) much like a sight-impaired person uses a cane, to judge the step. Definitely takes practice to collapse your poles while moving. And you are 100% right about poles being a risk to eating when you should.

[OmahaTonyG]

I used trekking poles on my last two ultras. There is a huge difference when it comes to the tiredness and soreness in your legs afterwards.

[OmahaTonyG]

I should also mention that getting up steep climbs with poles or over slippery or rough terrain is far easier.

I would recommend getting them if you are running more than a few trail races a year.

[trentwilliamson]

Nice one mate. I’ve enjoyed the assistance that poles have given me. I look at runners that don’t use them and wonder why they don’t give poles a go.
I loved your image for ‘carbon fibre’ it got a solid laugh.

[cdhikes]

Another benefit to the tri-fold poles vs the adjustable ones is how short they are when you're not using them. With the tri-folds, I can attach to my pack and not worry about them, but with adjustable poles, I hit them with my elbows which makes them unusable.

[CadenceCombo]

Thank you Simon, this is a very helpful video! I'm on my training path towards a very technical race about 50 km 4000 m elevation. I started training only recently with exactly these Black Diamond Distance Carbon Z which you mentioned in the video. Surprisingly to me, trekking poles technique in running so much similar to the poles technique in cross country skiing, which I was doing a lot when I was a kid.

[marcofigueiredo]

Thanks for this video Simon. I've been searching for feeebacks on Trail Poles, how to use them and what type and this condenses pretty much the info I need.
Always enjoy watching your work. Congrats on the effort and passion. Good races and trainings 🔥🙌🙏

[TomChaton]

I used poles on the UTS 25, and I don't think I would have got round without them. My arms and pecs hurt like hell at the end, and all that effort would have been added to my legs, which were also ruined.

[alexandreparadis]

Bonne chance au QMT! n"oublie pas tes batons, pour le sentiers des caps, ils m'ont sauve la vie l'an passe! Many thanks for the video, they are always interesting.

[HowardWortonjb]

Another excellent instructional film Simon, thanks on behalf of the community.

Poles imo become more valuable as we tire in the tougher efforts. In technical terrain I find I’m slower with them as there is additional thinking time for pole planting location, versus the more instinctive movement without. Also in steep descents I find they can get in the way - until again we are very tired and we’re slow anyway.

The Leki click system is so good, they’re the only solution for me. Black Diamond I had and they failed very quickly.

Thanks again man, enjoy Quebec Mega Trail this weekend 👍🏾🦄😸🏴󠁧󠁢󠁳󠁣󠁴󠁿

[ArcaneSpells]

Very helpful! I’ve tried running with poles but found myself thinking “what am i even doing”. Have used for hiking prior. Now know when to use and how ! Just have to practice

[coachb]

Thx for video! I have yet to use, but my next big mountain race I may consider...just dont want to have them be a crutch.

[htmlrulezdoodz]

That was excellent. Thank you very much.

[fd]

Thank you Simon! Super helpful as always! I ran my first 50km Ultra Trail in Singapore last weekend, and maybe using poles would have helped me!

Would you be able to make a video on the trail techniques, ie how to run in the trail without breaking the feet or legs?

Rocks, mud, slippery grass makes the trail experience a tough one for a newbie like me 😅.

[philbattley]

I’m not doing ultras but mountain trails in NZ tend to be pretty steep and nasty. I use aluminium adjustable poles from Harrier in the UK and switch up the length depending on the terrain. They’ve saved me from tripping over many times.

[Gator]

Thank you, Dr. G! Very interesting considerations and thoughts about the decision and technique.

Can’t wait to hear about QMT 100 coming up - navigation does look tricky, and TDG looks absolutely epic! So excited for you to experience it, and I know you will do well on these upcoming adventures!

[ralphhancock]

I would think that going down a steep slope, when there are no support steps in the dirt, would be a great place for pole use.

[CC-iqju]

Super helpful info as I've been thinking about trying out poles!

[rossw]

Hey Simon, Aussie here 🦘 have been enjoying all of your content so thought i would drop a comment.

I have my first 100km coming up the Blackall100. Having only run 2 road marathons before Im not to sure on a pacing strategy for this race. I dont want to push too hard too early.

Secondly, do you watch any particular metrics on your garmin during the race? Are you looking at your average pace or perhaps estimated time to finish. How do you pace yourself during a race to finish on your desired time. I feel like the less mental math you have to do the better sonsetting the watch up for the race might help?

Thanks for the content 🙏