1. Find Your Ideal Pole Length

A quick way to get the right size:

• For most runners, an effective baseline is to calculate pole length as 68% of your height in centimetres. Multiply your height by 0.68 to find a length that supports efficient biomechanics and minimizes fatigue over distance.

• To determine the correct length for running poles, generally you should aim for a 90-degree angle when your elbow is bent, with your hand positioned just below the elbow when the pole tip touches the ground. A common calculation is to multiply your height in centimetres by 0.68 and round down to the nearest 5cm

• We recommend that you round down to the nearest size listed. For example if you measures 123.50cm we recommend dropping down to 120cm. This will make the poles easier to use when ascending.

2. Adjust for Different Terrains

Trail conditions significantly influence ideal pole length. Adjust accordingly to maintain efficiency and control:

• Flat or technical terrain: Use your standard length to ensure stability and consistent stride rhythm.

• Uphill running: Shorter poles improve leverage and allow for a more compact, energy-efficient push-off, especially on steep ascents.

• Downhill running: Increasing pole length provides enhanced reach and control, facilitating better balance and reducing strain during long descents.

3. Test for Comfort

The ideal pole height enables your elbows to form a 90° angle when the tips are placed on the ground beside you. This alignment promotes optimal energy transfer and arm swing efficiency. Adjustable poles are recommended for runners who tackle a variety of terrains and require dynamic pole length tuning during training or races.