Key takeaway: Poles transfer some of the effort from your legs to your upper body on climbs and help secure your footing on descents. Carbon prioritizes lightness and vibration absorption, while aluminum withstands impacts better. For sizing, follow the right-angle rule. Z-fold poles remain the standard in competition.
You see them at every starting line, and yet many runners carry them like dead weight. Either they lack the technique, or the model isn't suited to the terrain. The result: an accessory that was supposed to help ends up strapped to the pack for forty kilometers. Chosen and used well, trail running poles can radically change how you manage elevation gain. Let's go through it all in order: what they do mechanically, how to choose the material and folding style, and then how to calculate the right length.
Contents
What poles really change about your effort
The benefits are twofold, but are often reduced to the climb alone. Yet the descent is the other half of the equation, and the part that wears out your legs at the end of a race.
Muscle conservation and propulsion on climbs
When you actively push on the grips, your arms take on some of the work usually done by your quadriceps. This transfer of force eases the strain on your legs on steep slopes and helps you maintain a steady pace where you might otherwise slow down. The effort is distributed across your whole body, delaying overall fatigue. The key is to use the poles actively: dragging them alongside you does nothing and simply adds weight to carry.
Stability and joint protection on descents
On descents, poles work like shock absorbers. They absorb some of the eccentric impact that strains your knees and give you two extra points of support on rocky terrain or on a trail that slips out from under your feet. This stability matters most at the end of a race, when coordination declines and every misstep comes at a cost.
The practical benefits:
- Lower risk of sprains on unstable terrain.
- Better balance on side slopes and rocky terrain.
- Reduced strain on the patellar tendons.
- Secure footing when changing direction.
3 criteria for choosing your poles
Now all that’s left is to choose the gear that suits your activity and, above all, the terrain you usually cover.
Carbon or aluminum
Carbon is lighter and absorbs vibrations better, giving you a softer feel in your hands and less inertia with every swing. Over an ultra, this gain, repeated thousands of times, adds up. Aluminum handles side impacts and getting jammed between two rocks better, a common situation on scree slopes or among granite boulders. It also costs less. For rugged terrain, or if you’re a beginner, it’s the sensible choice.
Folding systems: Z-pole or telescopic
The Z-fold pole unfolds with one motion and packs away just as quickly, making it the go-to format for competition. Once folded, it takes up minimal space, and the sections slide into a quiver or under elastic straps with ease. A telescopic pole lets you adjust the length on the go, a real advantage if you alternate between long climbs and long descents. It is heavier and bulkier, though. In either case, check that the locking mechanism is reliable and can withstand cold and constant dampness.
Lightness as a design principle
Brittany’s coastal trails demand a specific set of features. Polished granite, constant dampness, uneven footing between roots: this is the terrain Kinetik uses as its benchmark, following the minimalist approach Jean-Marie Loirat has championed since 2008, summed up by the tagline The Skill of Lightweight. Every gram shaved off a pole is felt in the swing, not at rest. It’s an imperceptible saving over ten minutes, but a very real one over ten hours.
Equipment designed for rugged terrain
Kinetik develops its equipment in Brittany, exposed to salty winds and granite. In-house R&D, team testers out in the field, and a commitment to lightness that never sacrifices strength. To learn more about race gear, you can also check out our guide to choosing a hydration vest.
Grips and straps: optimizing power transfer
Equipment isn’t everything. The way your hand connects to the pole determines how effectively each push propels you.
EVA foam or cork
EVA foam maintains excellent grip even when soaking wet, which matters in a downpour or when your hands are sweaty. Cork wicks away sweat better and lasts longer, with a feel that becomes more personalized with use.
| Material | Wet grip | Durability | Weight |
|---|---|---|---|
| EVA foam | Excellent | Good | Lightweight |
| Cork | Fair | Very good | Standard |
An extended grip below the main handle is a real plus. It lets you move your hand lower on a traverse or short, steep climb without adjusting the pole.
Wrist straps or hand straps
The clip-on hand strap offers the best power transfer, because it lets you push with an open palm without gripping tightly. Your forearms tire much less on a long climb. Traditional wrist straps offer more freedom: you can let go of the pole in a second to grab an energy gel, open a pocket, or put your hand on a rock. It's the versatile option, often preferred on varied routes.
Sizing guide and carrying options
The wrong length cancels out some of the benefits. Fortunately, the calculation is simple.
Calculating the ideal length
Follow the right-angle rule: with the pole planted vertically on the ground and your elbow at your side, your forearm should be horizontal. You can also start with your height in centimeters multiplied by 0.67, which gives a reliable ballpark figure. Then adjust according to the terrain: on a steep climb, a slightly shorter length makes your push more dynamic; on the descent, a slightly longer pole provides a more secure foothold and takes the strain off your knees. If you're between sizes, choose the shorter one; it makes the poles easier to handle on technical sections.
Vest attachment and tip maintenance
The quiver remains the most practical solution during a race, because it lets you stow and retrieve your poles without taking off your vest. Front attachments on the shoulder straps work just as well, as long as you have practiced the motion during training rather than trying it for the first time during a race. After a run, rinse the pole sections to remove salt and mud, then leave them to dry separately: this prevents the mechanisms from jamming and internal oxidation. Finally, keep an eye on the wear of the tungsten tips, which can be replaced on their own and significantly extend the life of the pole.
When chosen well, poles transform how you handle elevation gain: more propulsion uphill, more security downhill, and fatigue better distributed across your whole body. To store your poles efficiently during a race, the KARKOIS quiver by Kinetik is designed for exactly that: lightweight, secure, and compatible with all vests. Available with interest-free payment in 4 installments on orders over €70 and free shipping on orders over €100.
FAQ
Why use poles for trail running?
On climbs, they transfer some of the effort to your upper body and relieve your quadriceps, helping you maintain a steadier pace on steep ascents. On descents, they absorb some of the impact and provide more secure footing. They also help you maintain a balanced posture and steady breathing rhythm, which helps delay fatigue during long races.
Carbon or aluminum?
Carbon is lighter and absorbs vibrations better, reducing arm inertia with each swing. It's the performance choice for ultra-distance races. Aluminum withstands side impacts better and costs less. For rough terrain or beginners, it's the more reliable option.
How do you choose the right size?
Plant the pole vertically, with your elbow at your side: your forearm should form a right angle. You can also multiply your height in centimeters by 0.67 as a guide. If you fall between two sizes, choose the shorter one. A pole that's too long gets in the way on technical sections and reduces momentum on climbs.
Which folding system should you choose for competition?
The Z-fold design is preferred for racing because it deploys instantly and takes up minimal space when packed away. It slips easily into a quiver or onto a vest. Telescopic models let you adjust the length to suit the terrain, but are heavier and bulkier. The choice depends on the nature of your routes.
Glove straps or wrist straps?
The clip-on glove strap offers the best power transfer, with an open-palm push that reduces strain on the forearms. Wrist straps let you free your hands quickly to eat or handle gear. You gain versatility at the expense of pure efficiency.
How do you care for your poles?
Rinse the poles with clean water after each outing, especially by the sea, where salt accelerates wear. Let them dry completely, with the sections separated, to prevent them from getting stuck. Check the tungsten tips for wear, as they become blunt from contact with granite or asphalt. They can be replaced on their own, extending the life of the equipment.