Trekking poles have transformed mountainous ultramarathon racing. What was once considered hiking equipment is now standard competitive gear at events like UTMB, Hardrock, and Western States. A 2019 biomechanics study found that experienced pole users reduced quadriceps and calf muscle loading by 15–25% on sustained climbs above 15% gradient, while maintaining the same vertical ascent speed as non-pole users. Over 5,000–10,000 metres of cumulative elevation gain, that muscular savings translates directly into preserved leg capacity for the descent and flat sections where races are won or lost.
However, poles used badly — with poor technique, wrong length, or at inappropriate times — actually increase energy expenditure by 5–8% compared to hands-free running, because the arms are working against the body rather than with it. The difference between a pole user who saves 30 minutes and one who loses 15 is almost entirely technique and timing.
When Poles Help and When They Hurt
Poles provide a net positive energy return only when the terrain and gradient justify the upper-body energy investment. The crossover points based on gradient research:
- Below 10% gradient: Poles add energy cost. The arm swing required to plant and push provides less propulsion than the metabolic cost of moving the poles. Stow poles and run
- 10–20% gradient: Neutral to positive. Poles begin to offload leg muscles meaningfully, particularly in fatigued athletes beyond 50K. Useful if the climb is sustained (>500m vertical)
- Above 20% gradient: Strongly positive. Poles convert upper-body power into vertical gain, reduce quadriceps loading by 20–25%, and allow a power-hiking cadence that is faster than unassisted hiking on steep terrain
- Technical descent: Poles improve balance and reduce knee impact force by 12–18% on steep, loose, or off-camber descents. However, they occupy both hands and reduce the ability to catch yourself in a fall — on very technical, scramble-grade terrain, stow the poles
Pole Technique: The Double-Plant and Alternating Methods
The two primary techniques are the double-plant (both poles plant simultaneously, used on steep uphills) and the alternating-arm swing (poles plant in opposition to the legs, used on moderate gradients and flats). On steep climbs above 20%, the double-plant is more efficient: plant both poles at chest height, push down and backward as you step forward, and lift the poles during the recovery phase. The timing is plant-step-step-plant-step-step, creating a three-beat rhythm.
Common technique errors that waste energy: planting poles too far forward (extending the arm beyond 30 degrees from vertical forces the shoulder into an inefficient angle), gripping too tightly (death grip causes forearm fatigue within 20 minutes — use the wrist strap to transfer load and maintain a relaxed hand), and failing to push through the full stroke (releasing the pole at hip height rather than extending past the hip loses 30–40% of the propulsive phase).
Pole Selection: Material, Weight, and Folding Mechanism
Ultramarathon poles fall into three categories:
- Carbon fibre folding poles (140–200g per pole): The competitive standard. Z-fold designs pack to 35–40 cm for stowing on a vest. Carbon is stiffer than aluminium, transmitting more force per stroke, but brittle — a lateral impact can snap a carbon pole. Best for races with defined pole-legal and pole-illegal sections where frequent deployment and stowing is required
- Aluminium telescoping poles (250–350g per pole): More durable and adjustable for length. Heavier than carbon by 40–60%, and the telescoping mechanism can slip under high load if not locked properly. Better for self-supported events where durability outweighs weight
- Fixed-length carbon poles (120–160g per pole): Lightest option. Cannot be shortened for stowing, so they must be carried at full length when not in use. Used by elite racers who keep poles deployed for entire mountain sections without stowing
Pole length should place the elbow at 90 degrees when the pole tip is on flat ground beside your foot. For most runners, this is 100–120 cm depending on height. On steep uphills, a pole that is 5–10 cm shorter than flat-ground length improves plant angle, which is why adjustable-length poles have a practical advantage over fixed-length on variable terrain.
Stowing Poles Efficiently During Races
The transition between poles-deployed and poles-stowed should take under 10 seconds. Practise folding and stowing until it is automatic. Most race vests have dedicated pole-carry systems — either rear vertical sleeves with bungee catches or side-mounted quiver pockets. Test your stow system at race pace: a poorly secured pole that bounces or catches on branches wastes more time and energy over 10 hours than the 30 seconds you saved by not stowing it properly.
The decision to deploy or stow should be made 50–100 metres before the terrain change, not at the transition point itself. If you are approaching a steep climb, pull the poles out while still on runnable terrain. If a descent is ending and flat running resumes, stow the poles 50 metres before the flat to avoid fumbling during the pace transition. Pair pole strategy with your overall race plan — use the NorthLine Running Pace Calculator to estimate time through each course section and decide in advance where poles will be deployed and stowed.