The Power of Running Poles

Have your legs ever screamed in protest as you looked up at a relentless incline, questioning every decision that led you to this point? You desperately wish for a magic trick, a way to propel yourself upwards without surrendering to the quad burn. Enter running poles.

These unsung heroes become your secret weapon on challenging trails. Imagine scaling climbs with a newfound sense of ease, your upper body propelling you forward while your legs enjoy a reprieve.

Those fancy sticks aren't just for show – they can seriously up your trail running game. But what exactly makes poles so beneficial? Here, we explore what to look for when buying running poles and how to discover the right technique for your outdoor adventures.

What are the benefits of trail running with poles?

Poles can be a valuable addition to your trail running arsenal, helping you conquer climbs, navigate tricky terrain, and extend your endurance on long runs. They offer several advantages for runners of all levels. Here are some of the key benefits:

• Improved efficiency and power: Poles engage your upper body, taking the pressure off your quads and helping you maintain a steadier pace. Think of them as mini-trampolines, propelling you upwards with each push. This translates to more efficient climbs, leaving you with fresher legs for the rest of the run.
• Enhanced stability and balance: Terrain with loose rocks, roots, or uneven ground can leave you feeling like a wobbly mess. That's where poles come to the rescue again. They act like extra feelers, helping you navigate tricky sections and maintain balance. This is especially helpful for descents where keeping your footing can be challenging. Imagine these poles as your built-in trekking buddies, always there to catch you (metaphorically) when things get dicey.
• Reduced muscle and joint stress: Planning an epic trail marathon that winds through mountains? Poles can be your secret weapon for conquering those later miles. By distributing the effort between your upper and lower body, they help conserve leg strength. This means you can push further, potentially avoid that dreaded bonk (hitting the wall), and maybe even enjoy the scenery more.
• Improved posture: Ever feel hunched over after a long run? Poles can help with that, too. Using them encourages a more upright posture, which takes pressure off your lower back and improves your breathing.
• Whole-body workout: Running primarily uses your legs, but poles add a whole new dimension to your workout. They engage your core, shoulders, and arms, giving you a more complete and balanced exercise experience. Think of it as a bonus round for your fitness – stronger upper body, stronger runner.
• Other benefits: In addition to the core benefits listed above, running poles can also be helpful in several other ways. They can help you navigate obstacles on the trail and can also be used as makeshift tent poles or as a splint in an emergency.

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When should you use your running poles?

Running poles are tools best suited for conquering specific challenges:

1. Uphill: Poles are your uphill BFFs. They help you climb faster and more efficiently, especially on steep climbs or uneven terrain, where poles provide extra stability and propulsion.
2. Rocky terrain: Poles will help you navigate loose rocks, roots, and uneven surfaces by giving you extra points of contact and improving balance. Just be careful not to get them stuck between rocks, especially with carbon poles, which might break.
3. Long runs: When fatigue begins to kick in on trail runs, poles can be a revitalizing source of support. Running inthe night? They'll help you navigate a trail when your sight is compromised (and warn any animals of your presence).
4. Downhill (with limitations): If there are obstacles on your descent, poles can help you avoid them while keeping your balance. They'll also help you slow your roll in these conditions and maintain a pace that will ensure you reach the bottom in one piece.

While poles are fantastic for conquering climbs and technical terrain, they might slow you down on flat, easy runs. Without the challenge of hills or obstacles, the extra arm movement can zap some energy.

So, for flat speedy runs, consider leaving the poles at home. Similarly, on downhills that are smooth and manageable, poles might not be necessary. Instead, focus on letting your legs do the work and enjoy the ride.

What length should your running poles be?

You're pumped to hit the trails with some fancy new poles, but a question lingers: How long should those bad boys be? Don't worry. It's not rocket science. Here's a quick guide to finding the perfect pole length for your running adventures.

The key is to ensure your elbow bends at a comfortable 90-degree angle when you plant the pole next to you and stand tall. Here are a couple of ways to achieve this:

• Height: Multiply your height in centimeters by 0.7 (or 0.68 if you want to be super precise). This gives you a ballpark figure for pole length. Most poles are adjustable, so you can fine-tune from there.
• Feel: Grab a friend (or a helpful store employee) and hold the pole upright with the strap on your wrist. When your hand grips the top of the pole, your elbow should be at a 90-degree bend. Adjust the length until that sweet spot is reached.

Remember, this is a starting point. As you experiment with poles, you might find a slightly different length feels more comfortable for your running style and terrain. Don't be afraid to adjust and see what works best for you.

How to use your running poles

So you've snagged some snazzy running poles and are ready to conquer the trails. But before you launch into your first run, let's talk technique. Using poles effectively takes your trail running to the next level, but mastering a few key moves will maximize the benefits and prevent you from doing any awkward flailing.

• Always Strap Yourself In: First things first – those hand straps aren't just fashion statements. They're crucial for control and power transfer. Imagine trying to push a car without a steering wheel – that's kind of what running with loose poles feels like. Slide your hand through the strap from the bottom up, then grip the handle. This allows you to push down with force while keeping your hand relaxed.
• Contralateral Technique: This is your go-to move for most situations. It involves planting the opposite pole to your leading leg. Think "right leg forward, left pole plants." This creates a diagonal rhythm that propels you forward efficiently. Imagine yourself as a graceful cross-country skier, gliding effortlessly across the terrain.
• Double Pole Technique: Hitting a super steep climb? Time for the double pole. Plant both poles simultaneously in front of you, just outside your shoulder width. Push down and slightly back to leverage your upper body and propel yourself upwards. Think of it as giving yourself a little extra oomph on those challenging inclines.
• Offset Pole Plant: This technique is particularly useful on descents or uneven terrain. Instead of planting poles directly in front, plant them slightly offset to the side, creating a broader support base. This helps with balance and control, especially when navigating tricky sections of the trail. Imagine yourself as a mountain goat, surefooted and steady even on the most precarious paths.

These are just the basic techniques. As you gain experience, you can experiment and find what works best for you and different terrains. Feel free to adjust your grip, pole angle, and rhythm to fit the situation. The key is to feel comfortable, powerful, and in control.

Prepare to pole

So, you've got the gear, you've learned the moves – now go conquer those trails. Remember, poles shine on climbs, tricky terrain, and long runs. Uphills become easier, descents more stable, and your legs will thank you for the shared workload.

Embrace the feeling of a powerful upper body propelling you forward. With a bit of practice, you'll be a pole-wielding trail running champion in no time. Just remember, proper technique and comfort are key. Happy running!