![\"Trail](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-1-bastoes-trail-running.jpg\")
<\/p>\nUsing poles in trail running helps athletes save their lower limbs during long runs, especially on uphill sections, while also improving speed and performance. However, training is required to ensure optimal performance, prevent falls, and avoid cramps in the upper limbs. <\/p>\n
In this article, we provide a guide on the correct use of trail running poles, efficient techniques for uphill, downhill, and flat terrain, insights from athletes and coaches, and recommendations for models and brands. <\/p>\n
Common in Europe, where they are used in various snow activities, poles are becoming increasingly popular in Brazil among trail runners. Their primary function is to help runners conserve energy and reduce strain on the lower limbs on uneven, hilly terrain\u2014and even on slightly inclined flat sections in long-distance races\u2014enhancing performance. <\/p>\n
\u201cPoles are propulsion tools. Simply planting them on the ground won\u2019t serve their purpose, which is to improve average times on trails by minimizing leg energy expenditure and preserving muscle strength so you can maintain or even increase speed toward the end of the race,\u201d explains ultramarathoner Ernani de Souza. <\/p>\n
<\/p>\n
Andr\u00e9 Medeiros, athlete and national tour guide, says pole usage is highly flexible. \u201cYou can use them to navigate rocks, rivers, or small streams. If you encounter tiny stones, for example, positioning the poles on the sides helps maintain balance while overcoming obstacles.\u201d <\/p>\n
Trekking involves hiking with stops and overnight camping, often requiring larger backpacks. As a result, weight, transportability, and ease of setup are less critical since poles are used more frequently. <\/p>\n
<\/p>\n
In trail running, however, carried weight impacts performance, necessitating lighter poles. Another key difference is that trail runners frequently stow and retrieve poles from backpacks or belts, requiring quick-release mechanisms for fast deployment. Thus, trail running poles should be lightweight, compact, and feature rapid-lock systems. These traits ensure runners don\u2019t lose time during races or training. <\/p>\n
\u201cIn trail running, we always consider weight and how poles are stored since they\u2019re rarely used throughout the entire course. Another point is that running poles are thinner,\u201d explains Isadora Martins, athlete, coach, and founder of the Elas na Trilha project. <\/p>\n
The market offers various models and brands with different weights, heights, and materials. Here\u2019s what you need to know to pick the right type: <\/p>\n
Size:<\/strong> For practicality during runs, opt for fixed-length poles rather than adjustable telescopic ones. Size should match your height\u2014some brands provide sizing charts, but testing in-store is ideal. <\/p>\n Ultramarathoner Ernani de Souza recommends this method for calculating the ideal length: \u201cStand on flat ground with elbows bent at 90 degrees. Add 5 cm to this measurement for the average pole length you should buy.\u201d <\/p>\n Also, consider folded length to ensure poles fit securely in backpacks or belts without protruding, which could snag branches or pose risks to others. Three- or four-section folding poles are common, with tri-fold being the most popular. <\/p>\n Carbon vs. Aluminum:<\/strong> Poles are made of aluminum or carbon fiber. The difference lies in weight and price, with aluminum being more affordable. For ultralight gear, carbon is preferable, reducing carried weight during races. <\/p>\n Straps:<\/strong> Most poles feature wrist straps for secure handling, though newer models include glove-like attachments with quick-release clips. \u201cStraps prevent poles from lagging if they catch on rocks or mud. Another tip: grip the pole lightly and rely on straps for support. Squeezing too hard wastes arm, forearm, and shoulder energy,\u201d explains Ernani. <\/p>\n <\/p>\n Proper pole technique minimizes leg strain by distributing effort to arms and shoulders. Training regularly on varied terrain is key. <\/p>\n Best practices recommended by athletes and coaches:<\/strong> <\/p>\n The most common technique, especially on slightly inclined dirt roads, alternates legs and arms\u2014propelling opposite limbs simultaneously without extending poles beyond foot placement, which creates resistance. The motion should be rhythmic: left leg forward, right arm forward. <\/p>\n \u201cI use this technique even at the start of races when legs are fresh. While less impactful than on steep climbs, it still helps conserve leg energy and trains coordination. Saving just 1% of leg energy in the first third of a race means finishing stronger,\u201d says Ernani de Souza. <\/p>\n The alternating technique works for runnable inclines, while steeper climbs may require planting both poles ahead and taking one to three steps before repositioning. \u201cThis engages shoulders and triceps more,\u201d explains Chico Santos, athlete and founder of CS Experience. <\/p>\n Proper form involves extending knees, hips, and elbows simultaneously to drive upward, preserving muscle strength for long descents. <\/p>\n Poles stabilize hips on descents, improving balance. \u201cIf you jump over a rock while shifting left, poles help maintain equilibrium. After 10\u201315 hours of racing, this makes a difference,\u201d says Andr\u00e9 Medeiros. <\/p>\n However, downhill use requires extra caution. \u201cOn climbs, terrain is easier to reach. On descents, it\u2019s farther away, requiring slight torso lowering\u2014risky on uneven trails where rocks and branches can dislodge or break poles,\u201d warns Chico Santos. <\/p>\n Ultramarathoner Ernani de Souza adds, \u201cPoles aid balance but are fragile. Overloading them risks breakage and injury.\u201d <\/p>\n In long-distance races with extended elevation changes, poles help reduce fatigue and conserve energy. \u201cImagine a 100 km race with three 10 km climbs. Poles save muscle strength for descents,\u201d says Chico Santos. <\/p>\n Isadora Martins, who favors high-elevation races, recommends poles for runners increasing distances: \u201cBeyond 20 km with significant elevation? Poles help tremendously. I timed a 500 m climb with and without poles\u2014the difference was huge. Saving 30 seconds per segment adds up in a 50 km race.\u201d <\/p>\n For races with frequent ups and downs, poles may be impractical due to constant stowing and retrieval, increasing accident risks. Andr\u00e9 Medeiros cites the WTR CamelBak Le Canton in Teres\u00f3polis: \u201cA rollercoaster-like course! Poles aren\u2019t worth the hassle here.\u201d <\/p>\n Technical descents with roots and mud can also be hazardous. \u201cIf you fall, poles may puncture ribs or legs,\u201d warns Chico Santos. <\/p>\n <\/p>\n Efficient pole use requires regular training to avoid cramps and mishaps. <\/p>\n Ernani recalls early struggles: \u201cI rarely trained with poles and fumbled during races, tripping over them. I fell a few times.\u201d <\/p>\n Isadora Martins notes that proficiency takes about three months, especially for urban runners accessing trails only on weekends. <\/p>\n Upper-body strength training (arms, forearms, trapezius, shoulders) is also crucial. \u201cEarly on, forearm cramps are common. Train pole positioning and strengthen relevant muscles, especially triceps,\u201d advises Isadora. <\/p>\n Chico Santos emphasizes propulsion efficiency: \u201cPoles shouldn\u2019t just support\u2014they must drive you forward, requiring arm strength training.\u201d <\/p>\n Poles shouldn\u2019t distract from the trail, so practice retrieving and assembling them swiftly while moving. Actions should become automatic to avoid stopping mid-run. <\/p>\n During the OCC \u2013 UTMB Mont Blanc, Ernani ran six hours with poles extended due to poor belt fit. \u201cI trained with poles but didn\u2019t practice stowing them. My makeshift belt shook violently during descents, forcing me to carry them mounted. I finished with arm cramps.\u201d <\/p>\n For long races, also rehearse eating and drinking while holding poles. <\/p>\n One of the most globally trusted brands, according to athletes, is Black Diamond<\/a>. Recommended models include the DISTANCE CARBON Z<\/a> and WOMEN’S DISTANCE CARBON Z<\/a> (tri-fold, 100% carbon), and the aluminum DISTANCE Z<\/a>. <\/p>\n <\/p>\n Another rising brand is Germany\u2019s Leki<\/a>, favored for its ergonomic grips. Instead of straps, some models feature lightweight, breathable gloves with quick-release clips. Top picks: ULTRATRAIL FX.ONE SUPERLITE<\/a>, EVOTRAIL FX.ONE TA<\/a>, and the strap-based NEOTRAIL PRO FX.ONE SUPERLITE<\/a>. <\/p>\n EVADICT poles by Decathlon<\/a> offer carbon fiber construction and quick-lock mechanisms at affordable prices. Aluminum models are also available. <\/p>\nHow to Use Poles on Flat, Uphill, and Downhill Terrain<\/h2>\n
\n\u201cPoles are extensions of our bodies. If they\u2019re making you expend extra energy, something\u2019s wrong. They become dead weight. Learn to use them efficiently.\u201d<\/em><\/strong>
\n
\nVirginio, mountain running athlete, coach, and technical director of JVM Trail Run<\/span>
\n<\/span>\n<\/div>\n![\"Trail](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-2-bastao-trail-running.jpg\")
<\/p>\nUphill Techniques<\/h3>\n
![\"Uphill](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-3-chico-santos-tecnica-subida.jpg\")
<\/p>\nDownhill Techniques<\/h3>\n
When to Use Poles<\/h3>\n
![\"Using](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-4-bastao-trail-run-andre-medeiros.jpeg\")
<\/p>\nTrain to Maximize Pole Performance<\/h2>\n
\n\u201cUsing poles only on race day or the week before risks carrying dead weight.\u201d<\/em><\/strong>
\n
\nAndr\u00e9 Medeiros, athlete and national tour guide<\/span>
\n<\/span>\n<\/div>\n![\"Trail](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-5-bastao-trail-run-isadora-martins.jpeg\")
<\/p>\n![\"How](\"https:\/\/geartips.club\/blog\/wp-content\/uploads\/sites\/2\/2024\/04\/foto-6-chico-santos-bastoes-trail.jpeg\")
<\/p>\nPractice Deploying Poles Quickly<\/h3>\n
Top Brands Recommended by Trail Runners and Coaches<\/h2>\n
\nGear Tips Club Basic and Premium members get exclusive Black Diamond discounts\u2014check it out!<\/a><\/strong>\n<\/div>\nBudget-Friendly Options<\/h3>\n