Trekking poles for runners have become almost universally accepted because of their benefits on so many levels. As an anniversary present to myself as I start my 59th year of running tomorrow (my first day of high school cross country practice was September 1st, 1966), I went to REI and bought a pair of Trailmade Trekking Poles. I’ve been an REI member since 1972, so I like to support them and I also saved 10%. I try them out tomorrow and in the meantime, I am reading a lot about running with poles and watching YouTube videos.
Why Running Poles Could Be Your Secret Weapon on the Trails
Picture a runner gracefully ascending a steep mountain trail. They’re moving with a powerful, rhythmic cadence, but it’s not just their legs doing the work. In their hands, a pair of sleek, lightweight poles plant and push, transforming them into a four-limbed climbing machine.
For a long time, running with poles was seen as something reserved for European mountain racers or hundred-mile ultrarunners. But as more runners of all levels take to the trails, they’re discovering what the elites have known for years: running poles aren’t a crutch; they’re a competitive advantage.
Whether you’re tackling your first trail half-marathon or an epic ultramarathon, here are the powerful benefits of adding poles to your running gear.
1. Power Up Hills Like Never Before
This is the number one reason many runners turn to poles. Steep climbs can reduce even the strongest runners to a slow, quad-burning grind. Poles allow you to engage your upper body—your arms, shoulders, and core—to help propel you forward and upward.
By pushing off with the poles, you distribute the workload across your entire body. This takes a significant amount of strain off your legs, particularly your quads and calves. The result? You can maintain a stronger, more efficient pace on ascents and arrive at the top with more energy left in your legs for the miles ahead.
2. Save Your Knees on the Downhill
What goes up must come down, and technical descents can be brutal on your joints. Each downhill step sends significant impact forces through your ankles, knees, and hips.
Poles act as a braking system and shock absorbers. By planting them in front of you on descents, you can absorb a portion of that impact before it ever reaches your joints. A 2014 study in the Journal of Sports Sciences found that trekking poles can reduce the compressive force on the knees by up to 25%. Over the course of a long race, that adds up to a massive amount of saved wear and tear.
3. Enhance Stability and Confidence on Tricky Terrain
Let’s face it, trails are unpredictable. From slippery mud and loose rocks to technical, root-filled sections and creek crossings, there are plenty of opportunities to lose your footing.
Poles provide two extra points of contact with the ground, dramatically increasing your stability. They function like a cat’s whiskers, helping you probe uncertain terrain before you commit your weight. This added balance not only helps prevent falls but also allows you to move with more confidence and speed through challenging sections of the trail.
4. Engage Your Whole Body
Road running is primarily a lower-body activity. Trail running with poles transforms your run into a true full-body workout. The act of planting and pushing engages your lats, deltoids, pecs, and core muscles.
This has two major benefits. First, you’re building a stronger, more balanced physique. Second, by distributing the effort, you reduce the overall fatigue in any single muscle group, helping you fight off late-race exhaustion and maintain your form for longer.
5. Find Your Rhythm and Maintain Momentum
Long-distance running is all about finding a sustainable rhythm. The steady, metronomic click-clack of poles on the trail can be a powerful tool for maintaining a consistent cadence and effort level.
When fatigue sets in and your form starts to falter, the rhythm of using your poles can be a mental and physical cue to stay focused and keep moving forward. This is especially valuable in the later stages of an ultra-marathon when your body and mind are screaming at you to stop.
Is It Time for You to Try Poles?
While not necessary for every run, poles are a game-changer for:
- Ultrarunners: Especially for races with significant elevation gain (50k and beyond).
- Mountain Runners: Anyone who frequently trains or races on steep, mountainous terrain.
- Runners Prone to Knee Pain: The shock absorption can make a world of difference.
- Anyone Tackling Very Long or Multi-Day Adventures: They help conserve energy over the long haul.
The next time you’re heading out for a hilly adventure, consider borrowing or investing in a pair of lightweight, collapsible running poles. Practice on a familiar trail, get a feel for the rhythm, and you might just discover your new favorite piece of gear. You’ll save your legs, boost your power, and run with more confidence than ever before.
