Why don't trail runners use poles?

Jeff Garmire

Hikers have quickly adopted trekking poles but why don’t ultrarunners use them? Backpackers have grown so attached to trekking poles that some of the most popular shelters are constructed with them instead of traditional tent poles. It is commonplace to see a thru-hiker with an aluminum or carbon fiber pole in each hand but a trail runner using poles is a rare sight. This is what we see in America, but across the pond, it is a different story.

Trekking poles in ultramarathons are commonplace in Europe. The best runners and the largest races are full of participants that pull out the poles for the hills and stow them for the runnable sections. But, most of the largest races in the United States don’t even allow poles. While it isn’t for every situation, the choice of carrying lightweight carbon poles seems more driven by stigma than functionality. So, let’s break down the case of trekking poles while trail running.

Increasing Contact Points

Poles double the contact points with the ground. Not only does this aid stability, but also in propulsion up steep inclines. More points of power diminish the importance of any single one. It spreads the burn and muscular exertion. And on the downhills, they can help just as much. Poles take some of the load off the legs. But, this spreading of exertion comes at a cost. Running and hiking with trekking poles burns more calories than without. A 2018 study showed that using poles raised the heart rate and oxygen consumption more than covering the same terrain without.

Speeding up and Slowing Down

Climbing hills faster is the goal of any trail runner. In fact, the term trail runner is simply misleading. Most ultramarathon participants start a race with the intention of power hiking the majority of the hills. This aids in preserving energy for the flats and downhills while also minimizing the wear and tear of running up hills. Trekking poles can be a big asset for power hiking. 

Downhill running is what separates the elite trail runners from the very good trail runners and trekking poles can play a big role. Any energy spent slowing yourself down on a descent is energy wasted against moving forward. Poles can temper this wasted energy and avoid shredded quads until later in the race. The more power hiking the more beneficial poles will be.

Poles Change your Stride

Using poles lengthens strides and decreases cadence. This is simply an adjustment and a large separator between hikers and runners. It also means that poles almost certainly make runners and hikers slower at gentle grades. The cost to propel forward is higher except on the steepest of grades. But, training with poles, maximizing use only on applicable sections, and stowing them on the more runnable sections can reap the full benefits.

So, should ultrarunners use poles?

Maybe. 

It is not a question as simple as speed, efficiency, and energy cost. The great thing about an ultramarathon is the varied terrain and the endless push in the low aerobic heart zones. There are many types of endurance at work at the same time, along with a multitude of other factors that must all fall into place for a successful race. Ultra-Trail Mont Blanc is often the most competitive ultramarathon in the world and nearly every competitor uses poles: elite and mid packers. The race has an elevation gain of nearly 33,000 feet throughout the 106 miles to circle Mont Blanc. This provides multiple opportunities to use poles to one’s advantage. To further emphasize the stigma of trail runners using poles in the United States, recognize that no American has ever won UTMB despite many showing up to it being the favorite. Poles may be a hindrance at times, but on the right course, the right terrain, and in the right race they seem to aid in success. It is all about what you train for.