How to choose your trail running poles the right way?

Planning a mountain trail, an ultra with elevation, or just a long outing on rough terrain? Then yes, trail poles can definitely make a difference. Whether you’re a beginner or a trail regular, they’ll help you climb better, ease the strain on your legs during descents, and keep your balance on technical sections.

But between folding or telescopic, carbon or aluminum, single-section or multi-section… it’s not easy to figure out. We help you make the right choice.

Which size to choose?

The right length is key. A pole that’s too long will pull you backward. Too short, it won’t help at all.

The simple rule: your height in cm x 0.67. For example, if you’re 180 cm tall, aim for poles around 120 cm. You can adjust a bit depending on your style, but aim for a 90° angle at the elbow when holding the pole vertically.

Not sure if you want to use poles? We explain here why they’re really useful.

Single-section or folding?

The single-section pole is the purists’ choice: lighter, stiffer, perfect for steep climbs like vertical kilometers. But you have to run holding it all the time – unless you have a good quiver. At Raidlight, our Ultralight Carbon Made in France are designed for this kind of intense effort. Light as a feather, stiff as a pull-up bar.

Folding or multi-section poles are much more convenient: you take them out whenever you want, pack them in 2 seconds into your bag or quiver. This is the ideal format for trails with varied profiles or ultras. Our Compact Z CARBON STRAP are a good example: compact, light, durable – everything you need to perform on any terrain.

💡 Field tip: if you run with single-section poles, hold them upside down (at the balance point) when not in use to avoid breaking your stride.

Folding or telescopic?

Both have their advantages:

• Folding poles (Z-style, 3 or 4 sections): very lightweight, ultra-easy to pack, perfect for long distances or mountain formats.
• Telescope poles: more robust, often height-adjustable, and more versatile (ideal for hiking, skiing, trekking).

Looking for versatility? Our poles Hybrid Carbon combine the best of both worlds, with 3 interchangeable tips for trail, snow, or hiking.

Carbon or aluminum?

• Carbon is absolute lightness. But beware: it’s more fragile under twisting.
• Aluminum is a bit heavier but much stronger if you hit a rock or slip.

At Raidlight, we also offer hybrid composites carbon + aluminum, for a good balance of flexibility, strength, and ultra-lightweight.

How to run with your trail poles?

Using poles in trail running isn’t just about your arms: it’s a full technique. Poorly mastered, it can tire you out more than it helps.

Here are some basics:

• On steep climbs: simultaneous technique to relieve your thighs.
• On gentle slopes or narrow trails: alternating technique, smoother and more natural.

But that’s just the beginning. To really learn how to make the most of your poles and adopt the right reflexes, we recommend reading our dedicated article:

👉 How to run well with trail poles?

And what about storage?

A good pole is great. A good carrying system is even better. Whether you keep them in hand or prefer to store them on your pack, belt, or in a quiver, you need a practical, quick, and secure system, especially during races.

At Raidlight, we developed solutions like our front-swing quiver for easy access even during intense effort. But there are several options depending on your practice and gear.

👉 To fully understand how to store and carry poles, check out our complete guide: How to carry your trail poles: quivers, packs, tips

In summary

Choosing your trail poles is like choosing your shoes: they need to be suited to your profile, your terrain, and your running style. Well chosen, well adjusted, and well used, they can save you precious minutes or even help you finish ultras.