Trekking Poles Usage: The Secret Weapon That Saves 20% Effort

Introduction

Over 80% of UTMB finishers use trekking poles. On the Nenggao Andongjun traverse, Yushan main peak, and the steep slopes of Hehuan North Peak, trekking poles can significantly save energy. But if you don’t know how to use them, they become dead weight in your pack. This article teaches you the proper techniques.

1. The 3 Major Benefits of Trekking Poles

• Energy saving: Save 15-20% on climbs, 5% on flat terrain
• Stability: 4 points of ground contact, more stable on technical sections
• Reduced knee impact: Disperses 10-15% of impact force on descents

2. 3 Usage Techniques

3. Choosing Trekking Poles

• Foldable: Easy to stow in your pack
• Carbon fiber: Lightweight but more brittle
• Aluminum alloy: Durable but heavier
• Length: Height × 0.65, e.g., 170cm uses 110cm
• Grips: Cork > foam > rubber (for sweat absorption)

4. Stowing and Quick Access

Trekking poles must be stowable quickly when not in use:

• Trail running packs should have dedicated pole holders
• Foldable poles can be tucked into side pockets
• On gentle terrain, you can hold both in one hand crossed
• Practice the “3-second stow / 3-second deploy” flow

5. Are They Banned in Taiwan Races?

Most trail races in Taiwan allow trekking poles, but a few restrict them:

• UTMB, CCC, TDS: Allowed
• Fushoushan Trail Run: Allowed
• Some short-distance trail races (<30K): May be banned
• Always check the rulebook before race day

6. Avoiding Common Mistakes

• Planting too far forward: Wastes energy
• Planting too wide: Loses forward drive
• Gripping too tight: Hand fatigue, sore forearms
• Not stowing: Getting snagged on technical terrain
• Wrong length: Elbow should be at 90 degrees

Practical Advice

• Start pole training 8 weeks before race day to build muscle memory
• Do one long run with poles per week
• Practice on steep terrain like Hehuan North Peak and Yushan
• Practice “quick pole stowing” on gentle sections
• Regularly inspect and replace pole rubber tips

Conclusion

Trekking poles are not “gear for old people” — they are the hidden weapon of elite trail runners. Learn to use them properly, and you can save up to 20% of your energy for the later stages on long routes like the Nenggao Andongjun traverse and Yushan. From training to racing, poles are your best companion.

Related Reading

• Trail Running Trekking Pole Technique: Alternating Rhythm and Climbing Efficiency
• Trail Running Uphill Technique: Cadence, Push-off, and Efficient Power Distribution
• Running Shorts vs. Tights: Material, Cut, and the Best Choice for Taiwan’s Climate
• The Complete Trail Running Gear Checklist: A Buying Guide for Packs, Poles, Trail Shoes, and Lighting