Key Points to Remember: Hiking poles transfer some of the strain on your legs during uphill hikes to your upper body and help you maintain your balance during downhill hikes. Carbon poles are lightweight and provide reliable vibration damping, while aluminum models are more resistant to impact. To determine the right size, use the right-angle rule. Z-fold hiking poles remain the gold standard in competition.
You see them at every starting line—and yet many runners carry them as nothing but dead weight. Either they lack the proper technique, or the model isn’t suited to the terrain. The result: an accessory that’s supposed to provide support ends up hanging from their backpack for 40 kilometers. When chosen and used correctly, trail running poles fundamentally change how you tackle elevation gain. Let’s go through this step by step: what mechanical advantages they offer, how to choose the right material and folding system—and how to calculate the proper length.
Table of Contents
How Poles Actually Affect the Effort Required
The benefit is twofold and is often reduced to just the climb. The descent, however, is the other half of the equation—and it’s precisely this that takes its toll on your legs by the end of the ride.
Muscle Efficiency and Propulsion Uphill
When you actively push down on the handles, your arms take over some of the work normally 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, so overall fatigue sets in later. The key is to use the poles actively: if you just drag them along beside you, it does absolutely no good and merely adds extra weight to carry.
Stability and Joint Protection During Downhill Runs
When descending, hiking poles act as shock absorbers. They absorb some of the eccentric loads acting on your knees and provide you with two additional points of support on rocky terrain or on a trail that gives way beneath your feet. This stability is especially important at the end of the race, when your coordination starts to fade and even the slightest misstep can cost you dearly.
The specific benefits:
- Lower risk of sprains on uneven surfaces.
- Excellent stability on steep slopes and scree slopes.
- Reduced stress on the patellar tendons.
- Stable support when changing direction.
3 Criteria for Choosing Your Poles
All that's left is to choose the right device for your activity and, above all, the terrain you usually encounter.
Carbon or Aluminum
Carbon is lighter and absorbs vibrations better, which results in a softer feel in the hands and less inertia with every swing. With an ultralight club, this advantage—repeated thousands of times—ultimately makes a noticeable difference. Aluminum better withstands sideways impacts and getting wedged between two boulders—a situation that occurs regularly in scree fields or on granite rock formations. It’s also more cost-effective. On fragile terrain or if you’re just getting started, this is the sensible choice.
Folding Systems: Z-pole or Telescopic
The Z-fold model can be unfolded with a single hand movement and stowed away just as quickly, making it the gold standard for competition. When folded, it takes up minimal space, and the strands slide effortlessly into a quiver compartment or under elastic straps without a second thought. The telescoping version allows you to adjust the length on the go—a real advantage when switching between long climbs and long descents. However, it is heavier and bulkier. In both cases, check the reliability of the locking mechanism, which must withstand prolonged exposure to cold and moisture.
Lightness as a Design Criterion
The coastal trails of Brittany present very specific challenges. Polished granite, constant moisture, uneven surfaces between two tree roots: This terrain serves as a benchmark for Kinetik , along with the minimalist approach that Jean-Marie Loirat has championed since 2008 and that defines the brand’s signature. Expertise in lightweight construction. Every gram saved on a pole makes a difference during the swing, not when the pole is at rest. This weight reduction goes unnoticed over the course of ten minutes, but is very clearly felt over ten hours.
Equipment designed for fragile playing surfaces
Kinetik develops its gear in Brittany, where it’s directly exposed to the salty wind and granite. We rely on in-house research and development, testers from our team who put the products through their paces in real-world conditions, and a commitment to lightweight design that never compromises stability. To learn more about racing gear, you can also consult our guide to choosing the right hydration vest.
Clamps and Fasteners: Optimize Power Transmission
The material isn't everything. The way your hand is connected to the shaft determines the actual effectiveness of each individual strike.
EVA foam or cork
EVA foam maintains excellent grip even when completely soaked—which is particularly advantageous during a downpour or when your hands are sweaty. Cork wicks away sweat more effectively, lasts longer, and develops a feel that adapts to the individual over time.
| Material | Nassgriff | Sustainability | Weight |
|---|---|---|---|
| EVA Foam | Outstanding | Gute | Leicht |
| Liège | Correct | Very good | Standard |
An extended handlebar section below the main grip is a real plus. It allows you to move your hand downward during downhill rides or on a short, steep incline without disturbing the settings.
Gloves with wrist straps or cuffed gloves
The clip-on wrist strap ensures optimal power transfer, as it allows you to push with an open palm without having to tense your fingers. Your forearms will tire significantly less during long climbs. Classic wrist straps offer more freedom of movement: You can let go of the trekking pole in a second to grab a gel, open a bag, 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 some of the benefit. Fortunately, the calculation is simple.
Calculate the ideal length
Use the right-angle rule: Insert the pole vertically into the ground, with your elbow against your body; your forearm should be horizontal. Alternatively, you can multiply your height in centimeters by 0.67—this provides a reliable guideline. Then adjust the length to suit the terrain: On steep ascents, a slightly shorter pole length provides powerful thrust; on descents, a slightly longer pole offers secure support and takes the strain off your knees. If you have to choose between two sizes, go with the shorter option—it improves handling on technically challenging sections.
Attaching to the vest and caring for the tips
The pole holster remains the most practical solution for running, since it allows you to stow and retrieve your poles without taking off your vest. Front attachments on the vest straps work just as well, provided you’ve practiced using them repeatedly during training rather than trying them out for the first time during a run. After each run, rinse the pole sections to remove salt and mud, then let them dry separately: This prevents the mechanisms from jamming and internal oxidation. Finally, check for wear on the tungsten tips, which can be replaced individually and significantly extend the pole’s lifespan.
When chosen correctly, poles make a big difference in navigating changes in elevation: they provide more propulsion when walking uphill, greater stability when walking downhill, and a more even distribution of weight across the entire body. To efficiently store your poles while running, the “ KARKOIS ” Quiver from Kinetik is designed specifically for this purpose: lightweight, secure, and compatible with all running vests. Available with interest-free installment payments in 4 installments starting at €70 and free shipping on orders of €100 or more.
FAQ
Why Use Poles for Trail Running?
When running uphill, they transfer some of the effort to the upper body and take the strain off the quadriceps, allowing you to maintain a more consistent pace even on steep inclines. When going downhill, they absorb some of the impact and ensure a 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 every swivel movement. It's the top choice for peak performance. Aluminum withstands lateral impacts better and is less expensive. On rough terrain or for beginners, this is the most worry-free option.
How do you determine the right size?
Insert the pole vertically into the ground, keeping your elbow close to your body: your forearm should form a right angle. Alternatively, you can multiply your height in centimeters by 0.67 to get a rough estimate. If you have to choose between two available lengths, always go with the shorter one. A pole that’s too long restricts your freedom of movement on technically challenging sections and reduces your momentum when walking uphill.
Which folding system is suitable for competitions?
The Z-fold design is preferred for running and hiking trips because it unfolds instantly and takes up minimal space when stowed. It can be easily stored in a sheath or attached to a running vest. Telescopic models can be adjusted in length depending on the terrain, but they are heavier and take up more space. The right choice depends on the nature of your routes.
Panzer gloves or wrist straps?
The clip-on hand guard offers the best power transfer: The open palm support reduces strain on the forearms. The hand straps allow you to quickly release your hands to eat or handle materials. You gain versatility, but you sacrifice some efficiency.
How do you take care of your poles?
Rinse the rods with clean water after each use, especially after trips to the coast, where salt accelerates wear and tear. Let the segments dry completely, keeping them separate from one another, to prevent them from jamming. Keep an eye on wear and tear on the tungsten tips, which become dull upon contact with granite or asphalt. These can be easily replaced on your own and extend the lifespan of the entire device.