Trail running with poles: Here’s how to use them correctly
Trail running presents a unique set of challenges—steep ascents, technical descents, and varying terrains. While not mandatory, incorporating poles into your trail running gear can significantly enhance your performance and endurance. At Mountain King, we specialize in crafting poles that are lightweight, durable, and designed to meet the demands of trail runners at all levels.
Why Use Poles in Trail Running?
Integrating poles into your trail running routine offers several advantages:
Enhanced Stability: Poles provide additional points of contact with the ground, improving balance on uneven or slippery terrain.
Reduced Muscle Fatigue: By distributing the workload between your upper and lower body, poles help alleviate stress on your legs, delaying fatigue.
Improved Posture: Using poles encourages an upright posture, which can enhance breathing efficiency and reduce strain on your back.
Efficient Climbing: On steep inclines, poles allow you to engage your upper body, making ascents more manageable and conserving energy.
Selecting the Right Trail Running Poles
Choosing the appropriate poles is crucial for maximizing benefits:
Weight: Opt for lightweight poles to minimize additional energy expenditure. Mountain King's Trail Blaze series, for instance, is renowned for its ultralight design.
Material: Durable materials like aluminum or carbon fiber ensure longevity and reliability.
Grip and Straps: Ergonomic grips and adjustable straps provide comfort and control during prolonged use.
Foldability: Collapsible poles are convenient for storage and transport, especially during races or long runs.
Proper Technique for Using Trail Running Poles
Running with poles: Proper technique
Fundamentally, it is essential to always keep your hands in the straps when using poles. Only in this way do you have the necessary stability and you can then also truly transfer the energy from the poles to your running gait.
Once you are holding the poles correctly are you able to focus on technique. At the same time, one can consider two different pole techniques.
1. Contralateral technique / Alternating
In this method, trail running poles are always alternated and planted cross-diagonally to the legs. That means when the left leg is forward, the right pole is planted in coordination in the back. When the right leg steps forward, then the left pole is planted so you can then push from behind. This technique is particularly effective when you are running quickly up a moderate incline.
2. Double pole technique
For very steep terrain or when pushing up bigger steps or up and over obstacles, it is best to use the double pole technique. To do this, you plant both poles parallel to each other and farther away from the body’s center of gravity – ideally, even on the step you are looking to negotiate. Then you push yourself upward with aid from the poles. With this technique, you really use the entire body and the large musculature to propel yourself faster and more efficiently upward and to help relieve the stress on your legs.
How to Stow Trail Running Poles the Smart Way
One of the most common questions trail runners ask is: “Where do I put my poles when I’m not using them?” For many, the fear of awkward storage or constant stopping is enough to leave the poles at home. But with today’s modern running packs, that no longer needs to be a concern.
When you're navigating varied terrain—climbing steep hills one moment, descending fast the next—you need a way to stash your poles quickly and without breaking stride. While the main compartment of a running vest is often packed with essentials, smart external storage solutions are now built in to most trail running backpacks and race vests.
Quiver Systems: Fast & Efficient
One of the most efficient solutions is a quiver-style attachment, similar to how an archer carries arrows. With a rigid opening, quivers let you slide your poles in quickly, even mid-run, and keep them secure and bounce-free thanks to elastic compression cords that tighten around the base.
Other Carry Options
High-performance running packs also offer a variety of additional pole attachment options, including:
Diagonal rear carry – poles sit snug against your back, out of the way
“V” configuration – using two elastic loops with toggles
Front stow – some packs let you tuck poles along your chest straps for rapid deployment
Ultimately, the best method is the one that feels comfortable and keeps your rhythm intact. For short sections where you don’t need poles, many runners simply carry them in-hand, especially with lightweight models like Mountain King's Trail Blaze series.
With the right gear and a bit of practice, stashing poles on the move becomes second nature—freeing you to focus on the trail ahead.