Key takeaway: Poles transfer some of the effort from your legs to your upper body when climbing and provide better stability when descending. Carbon fiber offers greater lightness and vibration absorption, while aluminum is better at absorbing impacts. When choosing the right size, follow the right-angle rule. The Z-fold design remains the standard in competition.
You see them at every starting line, and yet many runners carry them like dead weight—either because of poor technique or because the model isn’t suited to the terrain. As a result, an accessory that was meant to help ends up hanging from their pack for forty kilometers. When chosen and used correctly, trail running poles radically change how you handle elevation changes. Let’s go through everything step by step: what they offer in terms of biomechanics, how to choose the material and folding mechanism, and then how to calculate the right length.
Table of Contents
How Poles Actually Affect Performance
There are two aspects to it, though it’s often reduced to just the climb. The descent, however, is the other half of the equation—the part that really takes a toll on your legs toward the end of the race.
Muscle Efficiency and Propulsion When Climbing
When you actively push on the poles, your arms take over some of the work usually done by your quadriceps. This transfer of force takes the strain off your legs on steep slopes and allows you to maintain a steady pace where you would otherwise have lost your rhythm. The effort is distributed throughout your entire body, and overall fatigue sets in later. The key is to use the poles actively: dragging them alongside you offers no benefit and simply adds extra weight to carry.
Stability and joint protection during descents
On downhills, trekking poles act as shock absorbers. They absorb some of the off-center impacts that put strain on your knees and provide you with two additional points of support on scree slopes or on trails that give way under your feet. This stability is especially important toward the end of a race, when your coordination starts to wane and even the slightest misstep can cost you dearly.
The concrete benefits:
- Lower risk of sprains on unstable ground.
- Better balance on steep slopes and scree slopes.
- Reduced stress on the patellar tendons.
- Stable footing during changes in direction.
3 Criteria for Choosing Your Poles
All that's left is to choose the right equipment for your sport and, above all, for the terrain where you usually play.
Carbon or aluminum
Carbon is lighter and absorbs vibrations better, resulting in a smoother feel in your hands and less inertia with each swing. On an ultra-marathon, this advantage—repeated thousands of times—ultimately makes a difference. Aluminum better withstands lateral impacts and getting wedged between two boulders, a common situation on scree slopes or granite boulder fields. It’s also less expensive. On rugged terrain, or if you’re just starting out, it’s the sensible choice.
Folding systems: Z-pole or telescopic
The Z-fold opens with a single motion and packs away just as quickly, making it the go-to format for competition. Once folded, it takes up minimal space, and the strands slip into a quiver or under rubber bands without a second thought. The telescoping model allows you to adjust the length on the go, a real advantage if you’re alternating between long climbs and long descents. It is, however, heavier and bulkier. In both cases, check that the locking mechanism is reliable—it must hold up in cold weather and constant moisture.
Lightness as a Design Criterion
The coastal trails of Brittany impose specific requirements. Polished granite, constant moisture, uneven footing between tree roots: this terrain serves as the benchmark at Kinetik, along with the minimalist approach that Jean-Marie Loirat has championed since 2008—an approach summed up by the motto “The Skill of Lightweight.” Every gram removed from a pole makes a difference when swinging it, not when at rest. It’s an invisible saving over ten minutes, but a very real one over ten hours.
Equipment designed for rough terrain
Kinetik develops its gear in Brittany, where it’s tested against the salty wind and granite terrain. With in-house R&D, team testers in the field, and a commitment to lightweight design that never compromises durability. To learn more about running gear, you can also check out our guide to choosing a hydration vest.
Handles and Mounts: Optimizing Power Transfer
Equipment isn't everything. The way your hand is connected to the stick determines how effective each push really is.
EVA foam or cork
EVA foam maintains excellent grip even when wet, which is important during a rainstorm or when your hands are sweaty. Cork wicks away sweat more effectively and lasts longer, with a feel that adapts to you over time.
| Material | Wet grip | Sustainability | Weight |
|---|---|---|---|
| EVA foam | Excellent | Good | Lightweight |
| Liège | Correct | Very good | Standard |
An extended grip below the main handle is a real plus. It lets you lower your hand on a banked turn or a short, steep climb without having to adjust the setting.
Wrist guards or gauntlets
The clip-on gauntlet ensures optimal force transfer because it allows you to push with an open palm without clenching your fingers. Your forearms get significantly less tired on a long climb. Traditional wrist straps offer more freedom: you can let go of the pole in a second to grab a gel, open a pocket, or rest your hand on a rock. This is the versatile choice, often preferred on varied trails.
Size Guide and Carrying Options
An incorrect length negates part of the benefit. Fortunately, the calculation is simple.
Calculate the ideal length
Use the right-angle rule: place a stick vertically on the ground, keep your elbow close to your body, and your forearm should be horizontal. You can also use your height in centimeters multiplied by 0.67, which gives you a reliable estimate. Then adjust based on the terrain: on a steep climb, a slightly shorter pole makes your push more dynamic; on a descent, a slightly longer pole provides more stability and takes pressure off your knees. If you’re between sizes, choose the shorter one—it improves maneuverability on technical sections.
Attaching the spikes to the vest and maintaining them
A quiver remains the most practical solution for races, because it lets you store and retrieve your poles without taking off your vest. Front-mounted pole holders on the shoulder straps work just as well, provided you’ve practiced the motion during training rather than trying it out for the first time during a race. After a run, rinse the poles to remove salt and mud, then let them dry with the segments separated—this prevents the mechanisms from seizing up and internal oxidation. Finally, check the wear on the tungsten tips, which can be replaced individually and significantly extend the life of the poles.
When chosen wisely, poles make a big difference in managing elevation changes: more propulsion on the ascent, greater safety on the descent, and better distribution of fatigue throughout the body. To store your poles efficiently while racing, the “ KARKOIS ” pole holster from Kinetik is designed exactly for that purpose: lightweight, secure, and compatible with all vests. Available with interest-free 4-installment payments on orders of €70 or more and free shipping on orders of €100 or more.
FAQ
Why Use Trekking Poles for Trail Running?
On uphills, they shift some of the effort to the upper body and take the strain off the quadriceps, allowing you to maintain a more consistent pace on steep inclines. On downhills, they absorb some of the impact and provide a more secure footing. They also help you maintain balanced posture and a steady breathing rhythm, which helps delay fatigue during long races.
Carbon or aluminum?
Carbon is lighter and absorbs vibrations better, which reduces the arm’s inertia with each swing. It’s the choice for top performance in ultra-distance races. Aluminum is more resistant to side impacts and is less expensive. On rough terrain or for beginners, it’s the safest option.
How do you determine the right size?
Hold the pole vertically, with your elbow close to your body: your forearm should form a right angle. You can also multiply your height in centimeters by 0.67 to get a rough guide. If you’re between two sizes, choose the shorter one. A pole that’s too long hinders your movement during technical sections and reduces your momentum on uphill sections.
Which folding system is best for competition?
The Z-fold design is preferred in racing because it deploys instantly and takes up minimal space when stowed. It fits easily into a quiver or onto a vest. Telescopic models allow you to adjust the length depending on the terrain, but they are heavier and bulkier. The choice depends on the nature of your courses.
Gauntlets or wrist straps?
The clip-on gauntlet offers the best force transmission, with an open-palm push that reduces strain on the forearms. The wrist straps allow you to quickly free your hands to eat or handle equipment. What you gain in versatility, you lose in pure efficiency.
How do you take care of your poles?
Rinse the strands with fresh water after each outing, especially at the beach, where salt accelerates wear and tear. Let them dry completely, with the segments separated, to prevent them from becoming tangled. Check the tungsten tips for wear; they become dull when they come into contact with granite or asphalt. They can be replaced individually and help extend the life of the equipment.