Trekking poles have become an integral part of trail and mountain running, but understanding when and how to use them effectively to enhance your performance and comfort during races is key.
Benefits of Using Trekking Poles
Scientific studies have shown that using trekking poles can redistribute the workload from the lower limbs to the upper body, potentially reducing leg muscle fatigue during prolonged activities. This redistribution increases upper body muscle activity and oxygen consumption without elevating the perceived exertion level. (PMC)
Additionally, poles can improve running posture by promoting a more upright stance, leading to better propulsion and potentially mitigating imbalances and injuries. (iRunFar)
Karl Meltzer, a renowned ultrarunner, highlighted how poles enhanced his running mechanics: "They radically improved my posture, awareness, and athleticism — and, best of all, connected my arms to my legs."
When Poles Are Beneficial
Poles are particularly advantageous in races featuring significant elevation gains, steep ascents, and technical loose terrain. As a obvious baseline benefit, they provide additional points of contact, enhancing stability and aid in propulsion uphill. (Andrew Skurka)
When Poles May Be a Hindrance
In contrast, races with dense vegetation, narrow paths, or highly technical sections may render poles cumbersome. In such scenarios, poles can become entangled or impede movement, making them more of a hindrance than a help. For example, in races with overgrown trails or extensive rock scrambling, managing poles can be challenging. (Trail Runner Magazine)
Managing Poles During a Race
Effective management of poles is crucial. Many runners prefer foldable, lightweight poles that can be easily stowed when not in use. Practicing the deployment and storage of poles during training ensures efficiency during races. (Carmichael Training Systems)
Measuring the Right Pole Length
Selecting the correct pole length is vital for comfort and efficiency. A common guideline is to aim for a 90-degree bend at the elbow when holding the poles perpendicular to the ground. Some manufacturers suggest multiplying your height in centimeters by 0.68 to determine the appropriate length. (Carmichael Training Systems)
More often than not, leading pole manufacturers will have a size chart making it easy to choose.
Key Considerations When Purchasing Poles
When selecting trekking poles, consider the following factors:
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Weight: Lightweight poles reduce fatigue over long distances.
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Material: Carbon fiber poles are lighter but may be less durable than aluminum options.
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Adjustability: Adjustable poles offer versatility across different terrains, while fixed-length poles are often lighter.
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Grip Comfort: Ergonomic grips made of cork or foam provide comfort and reduce slippage.
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Packability: Foldable or collapsible poles are easier to stow when not in use.
In conclusion, trekking poles can be a valuable asset in trail and mountain running when used appropriately. Assessing the race profile, personal comfort, and specific course conditions will be your best guide in deciding whether to incorporate poles into your gear of choice.
Just remember to stick to that age old saying though - never change anything on race day!
If you are in the market, please check out the poles on offer on Elemental Outdoor.