Trail poles can become valuable allies to save energy, climb more efficiently, and secure technical descents. But you still have to use them well! Here are the essential basics to make the most of this tool during your trail outings or races.
Getting a grip on trail poles
Before even hitting the trails, it’s essential to check these three elements:
- The pole height: your poles must fit your body shape. A simple rule: your elbow should form a 90° angle when you hold the pole vertically on flat ground. That’s why we offer several pole sizes when they’re not telescopic.
- The hand position: poles come with straps, and you shouldn’t hold them like alpine skiing, but like cross-country skiing, meaning you slide your hand from underneath into the strap to ensure a good transfer of force from your arm to the pole while keeping your hand relaxed.
- The arm/leg synchronization: avoid unsynchronized or stiff movements. In trail running, we’re in endurance mode; the goal is to find a smooth rhythm that follows your stride without forcing.
💡 If you’re still wondering whether poles are really necessary, our article why using trail poles can enlighten you.
Using trail poles uphill
Uphills are the prime terrain for poles. You just have to choose the right technique depending on the slope and your fatigue level.
Alternate push
This is the most natural technique: you move one arm forward at the same time as the opposite leg. It works well on moderate slopes and helps maintain a good rhythm while saving your legs.
Simultaneous push
Here, both poles planted at the same time generate a powerful push. Ideal on very steep climbs or to accelerate out of a tight turn. This requires more upper body engagement.
The gallop
Often used in ultra or on long climbs, the gallop consists of pushing two or three steps without moving the arms, then repositioning the poles for a brief but effective push. It’s a fluid and economical method.
Tip: synchronize your breathing with the pushes. This helps stabilize your effort and keep a steady tempo, even when it’s tough.
👉 Discover how to improve uphill in trail running?
Using poles downhill
Descents call on different skills, but trail poles can once again play a key role.
Saving energy
By absorbing the muscular shocks in your thighs with your arms, you relieve your quadriceps. To do this, place your poles slightly forward and to the sides, keep your arms loose, without pushing abruptly. The idea isn’t to brake but to “channel” the descent.
Securing yourself
Poles help you keep your balance, especially on technical descents, scree slopes, or roots. You can also lean on them slightly to clear an obstacle, soften a jump, or recover after a slip. Used well, they bring real confidence on unstable terrain.
👉 We help you choose the trail poles suited to your practice.
In summary
Mastering pole use isn’t just about planting them in the ground. It’s knowing when, how, and why to use them depending on the terrain, your effort, and your movement.
One last very important tip : like any tool, you have to use them in training to build the right muscles so the movement becomes natural on race day.
