Learning to Run with Poles

If you start running hilly Ultras or mountain races, you will probably come across runners with poles, but do you need them and how do you learn to use them?

My introduction to running with poles was to borrow a pair to use in a 64k mountain race.  Probably not the best way to learn, but I only got a pole stuck in a hole twice, almost tripped once and I didn’t manage to stab anyone either.  I did discover that the poles helped me to set a good rhythm to keep going up hill and added some extra stability on tricky, technical sections, like a river crossing.  I also liked to have one available on paths with sharp, vertical drops, but that just my slight vertigo.  I must have been using my arms and core, as I could feel those muscles the next day.

I have since purchased my own pair of poles from Harrier (https://harrierrunfree.co.uk/collections/poles) who have a really helpful beginners guide video on their website.  I am aiming to do a bit more practice now to make the most of them in my next Ultra, whenever that might be.

A few other tips that I worked on during the race:

• Check you at least know how to clip them together and fold them up before setting off in a race with poles.
• Don’t have your poles out at the start, wait until the race field thins out and the path heads up steeply.  They will just get in the way, and it’s a bit selfish to take up limited space.
• It is hard to run naturally with an extended pole in each hand.  I found what worked better was either put 2 in one hand, or if it was a longer section of running, fold one up and keep one out for when I need extra balance.
• It’s great fun to use them like ski poles to swing around turns on steep zig zag descents!
• Don’t pick up the wrong poles at an aid station.  (I didn’t do this, but I saw someone else being called back to swap poles.)
• I found it quite easy to attach the poles folded to the elastic cord on my backpack, using the velcro on the pole straps.

The latest research on using trekking poles was reviewed by Outside magazine who found that it feels easier when you use poles, they can reduce joint stress, help balance and lead to faster walking. The gains are small, so it’s not worth it for short races (unless that is the World’s toughest vertical k).

(UPDATE: On playing around with my new poles today in some UK winter mud, I also found that they help keep you upright on slippy descents and your hands get cold which then can make it difficult to depress the small button to collapse them.)