We polled fellow runners at KEEN (pun definitely intended) … and the answer was a resounding “sometimes!”
Similar to hydration packs, earbuds, and other gear, pole use is a personal choice for every runner. There’s really no universal right or wrong answer here – but we did notice a trend in our research. We’ll get to that later.
Some runners find poles useful. They can add forward propulsion, increase stability, and even help you maintain posture. Still other runners prefer a pole-free experience. They can add weight, get in the way, and be finicky. But, depending on how and where YOU like to run, they might be a good addition to your kit.
Trail running poles fall into three main categories: Fixed-length, adjustable, or collapsible. They’re all derivatives of poles for skiing, backcountry touring, and hiking, with a few features (like special hand straps) that dial them in for running. Regardless of form, running poles are almost always made from aluminum or carbon fiber. Aluminum tends to be more durable, while carbon tends to be lighter.
• Fixed-Length Poles: These are a single piece from the hand grip to the tip. Because it’s one solid length, these poles can be stiffer than collapsible ones. The drawback is that they can be unwieldy to carry when you aren’t using them.
• Adjustable Poles: Adjustable poles have two sections: one with a larger diameter and one with a smaller diameter. The smaller slides inside the larger, and you can secure it at your preferred length with an integrated clamp. These can have a nice balance of stiffness and portability.
• Collapsible Poles: Think of tent poles or avalanche rescue probes. Both have a few short sections that attach end-to-end, with some type of securing cord or elastic running through the center. Collapsible running poles work the same way. This means they’re highly portable, but might be a little less stiff than other options.
Most likely when you started running, it was without poles. According to KEEN’s Director of Anthropology, our ancestors on the plains didn’t use poles, either. Just kidding, KEEN doesn’t actually have a Director of Anthropology. Yet.
Sans-poles is the most natural way to run. It’s just you, your trail running shoes, and your loosely clenched fists, rhythmically pumping away as you bound down the trail. There aren’t any mechanical appendages to break or trip over. And your hands are free for snacking, gelling, or sipping. Or for our favorite – high-fiving other runners on the trail.
The trade-off for all of this manual freedom? Your only points of contact with the ground are your two feet. On gentle terrain, this poses no issue. But on steep or rocky trails, it might be a bit tougher to maintain stability and momentum.
Niki in our Canada office runs ultramarathons but hasn’t felt the need to carry poles with her. “In Hamilton, ON, Canada, we have nice groomed trails with some elevation but nothing crazy. Poles haven't been necessary so far,” she says.
As we mentioned, trail running poles evolved from ski poles and hiking poles. And the main thing skiing and hiking have in common is mountainous terrain. This tracks with our KEENer survey from earlier, too. Most folks who regularly use running poles use them when the trail gets steep.
“I do use poles when I’m trail running and there’s going to be significant elevation gain. On long or steep climbs, that extra support can really help save your legs,” says Mindy, KEEN Communications.
The three main benefits of using poles while running are:
1. Propulsion: When using poles, you bring your arms and core into the mix. So, instead of relying mostly on your legs, you distribute the load across other muscles.
2. Stability: Running on steep hills usually means running off-balance. Even more so when the tread is uneven, rocky, or rooty. So, poles function like outriggers to help keep you vertical.
3. Posture: It’s common to want to roll your shoulders and chest forward while running, especially as fatigue sets in. Because of how poles are held and used, they help keep your shoulders back and your posture more open.
Poles aren’t a perfect addition to your next trail day, though – and they can have drawbacks. You might find them to be:
- Something to trip over: Occasionally, poles may get tangled up in your stride, and tripping over them is a surefire way to get embarrassed in front of your trail buddies.
- Something else to bring: Poles are another thing to remember to pack. Or to remember to grab after taking a short trailside rest. And unless you’re using your poles for 100% of your run, you might even need a backpack or trail running hydration vest to stow them in.
- Something to break: The duality of running pole design is that they need to be both light AND strong. These two characteristics usually move in opposite directions, too. Rugged trails present many opportunities for poles to break. The relentless pounding of normal use. Trees, rocks, and trips. And pole tips can snap clean off if you get them caught at a weird angle.
As with many other questions in life, the answer here is “it depends.” But, fortunately, this one’s not as open-ended as it sounds. The choice to use or forgo poles depends a lot on the terrain you’ll be treading.
So, what does this mean for your run? Here’s how we’d lay it out:
Doing short-to-medium length runs on terrain that’s mostly flat to moderately hilly? You’re probably good to skip the poles. They likely wouldn’t add much to your run – and may actually be a hindrance.
Doing long-to-ultra-length runs? Or running often on steeper, more uneven terrain? Poles might be a solid addition to your trail day gear. They can help spread your energy burn across more muscle groups, keep you more stable, and maintain an open posture.
Still unsure? Borrow or rent some to see how they feel, like George from our trail running team did. “I borrowed a friend's last summer in a big mountain adventure and they made such a difference! Def a force multiplier in steep, technical terrain,” he says.
Pole-ful or pole-free for trail running? That’s a personal choice. In general, you probably won’t need them for most runs. Unless your run is long or hilly, then poles start to make a lot more sense.
