How to use trail poles effectively uphill and downhill
Trail poles can become valuable allies for saving energy, climbing more efficiently, and staying safe on technical descents. But to get the most out of them, it is not enough to plant them randomly in the ground.
Using your poles effectively means knowing when to take them out, how to hold them, which technique to use depending on the gradient, and how to incorporate them into your stride without creating extra strain. Here are the basics for using them effectively on long runs, ultra-trail races, or mountainous terrain.
Before running: how to get a good grip on your trail poles
Before you even set out on the trails, take the time to check three things: the pole length, hand position, and synchronization with your stride. These simple adjustments can make a big difference to how you feel.
On flat terrain, your elbow should form an angle close to 90° when holding the pole vertically. This is a good starting point for choosing a size suited to your build.
Pass your hand underneath the strap, as in cross-country skiing. This allows for better force transfer while keeping your hand more relaxed.
Your poles should follow your rhythm, not disrupt it. Aim for a smooth, efficient, consistent movement, especially during long efforts.
Using trail poles uphill
Climbs are where trail poles are often most useful. They allow you to transfer some of the effort to your upper body, take pressure off your legs, and maintain a more consistent rhythm on long climbs.
The right technique depends on the gradient, your pace, and how fatigued you are. On a runnable climb, you can keep your movement smooth and alternate your poles. On a steep slope, you can aim for a stronger, more simultaneous push.
The alternating push: the most natural technique
The alternating push involves moving one arm forward at the same time as the opposite leg. This is the movement closest to active walking or cross-country skiing. It works particularly well on moderate slopes, long steady climbs and sections where you want to maintain fluidity.
The goal is not to push very hard on every step, but to create consistent support that helps you move forward.
The simultaneous push: for steep slopes
On a very steep climb, you can plant both poles at the same time and push with both arms. This technique provides more power, but it also requires greater upper-body engagement.
It is useful for tackling a short, steep slope, picking up the pace after a tight turn or helping you when your legs begin to tire. Use it with control to avoid raising the intensity too quickly.
The gallop: economical on long climbs
The gallop involves briefly pushing with the poles, taking two or three steps, then repositioning the poles for another push. This is an interesting technique for long climbs, especially in ultra-trail, because it helps you maintain a more economical movement.
It takes a little practice, but once mastered, it can help you find a steady tempo without engaging your arms on every step.
Using trail running poles on descents
On descents, poles are not meant to make you go faster at all costs. They are mainly used to stabilize, improve safety and better control your foot placement when the terrain becomes technical.
They can be useful on rocky sections, roots, wet terrain or steep descents. But here again, you need to stay relaxed: if you lean on them too hard or place them too far ahead, you risk braking abruptly or losing fluidity.
Control your descent without tensing up
Place your poles slightly forward and to the sides, with relaxed arms. The idea is not to plant them forcefully to brake, but to add two points of support to better control your line.
On long descents, this can help reduce some of the quadriceps' workload, especially as fatigue sets in.
Maintaining balance on technical terrain
On unstable terrain, poles boost your confidence. They help you clear an obstacle, stabilize your footing, cushion a small jump, or recover after a slip.
The right approach: keep the poles close to you and avoid overly broad movements. The more technical the terrain, the more precise and responsive your movements should remain.
What type of poles should you choose to use them effectively?
Your choice of pole directly affects your comfort while using it. A compact pole is easier to store on runnable sections. A model with a gauntlet strap can improve force transfer on climbs. A more versatile model is useful if you alternate between trail running, hiking, and varied terrain.
A compact, lightweight pole suited to long trail runs and routes where you regularly alternate between runnable sections and climbs with poles.
A model with a gauntlet strap, ideal if you use your poles a lot on climbs and want to relax your hand after pushing off.
A versatile pole for different terrain and uses, especially if you also hike or encounter different conditions depending on the season.
Carry and store your poles without breaking your rhythm
Using your poles properly also means knowing how to stow them quickly. During a trail race, you may switch several times from a steep climb to a runnable section, then to a technical descent. If your carrying system is complicated, you may use your poles less or lose time during every transition.
A quiver, a pack with a pole carrier, or a suitable belt can help you maintain a fluid movement. The right system depends on how often you use your poles: the more frequently you take them out and stow them, the more important quick access becomes.
A practical solution if you frequently switch between holding your poles and stowing them. The quiver keeps your poles accessible without requiring you to remove your pack.
Common mistakes when using trail poles
Poles become truly useful when the movement is natural. Conversely, certain mistakes can reduce your efficiency: holding them too tightly, pushing too aggressively, using them on terrain that’s too runnable, or never testing them before a race.
You create unnecessary tension in your forearms, shoulders, and upper back.
You increase the intensity and risk tiring more quickly, especially during an ultra.
On runnable terrain, keeping your poles in your hands can become a hindrance.
Poles require both muscular and technical training. You need to use them during training.
In summary: learning to use your poles properly takes practice
Mastering trail poles isn’t simply about planting them in the ground. It’s about knowing when to use them, how to hold them, which technique to adopt uphill, how to manage them downhill, and how to stow them without breaking your rhythm.
Like any tool, poles should be gradually incorporated into training. The more you practice, the more natural the movement becomes. On race day, you’ll then be able to use them as genuine support without thinking about it.
