Trail Running with Trekking Poles: Double-Pole Rhythm and Climbing Efficiency

The Scientific Benefits of Trekking Poles

Research shows that using trekking poles:

• Uphill energy expenditure drops by 8-15%
• Knee impact reduced by 25-30%
• Improved balance, ankle sprain rate drops by 30%
• But only if you “know how to use them”

Dual-Pole Rhythm Technique

1. Diagonal Pole Plant

The most common and most efficient rhythm:

Left foot forward → Right pole plants
Right foot forward → Left pole plants

Similar to Nordic walking, steady rhythm, ideal for long-distance climbs.

2. Same-side Pole Plant

Left foot forward + Left pole plants simultaneously
Right foot forward + Right pole plants simultaneously

Less natural, suited for steep climbs or rocky steps, allowing upper-body explosive drive.

3. Double Pole

Plant both poles forward simultaneously
Lean body forward, push with both poles simultaneously
Take a long stride

Best for:

• Short explosive steep climbs (within 5-10 steps)
• Ascending rocky steps one by one
• Crossing fallen logs

4. Pole-Walking

Plant both poles 30-50cm ahead, use the upper body to pull yourself forward:

• Suited for long steep climbs
• Upper-body muscles share the load from the lower body
• Heart rate actually rises (increases whole-body exertion)

Grip Techniques

1. Standard Grip

• Thread hand through the wrist strap (from bottom up)
• The wrist strap bears the pushing force
• Fingers grip the pole handle lightly
• Adjust the wrist strap so it doesn’t wobble

2. Ski Pole Grip

• Palm presses down on the pole top
• The entire palm exerts force
• Suited for explosive power on steep climbs

3. Rocky Step Grip

• One hand grips the middle of the pole
• One hand grips the handle
• Movement is like using a walking stick

Pole Length Setting

Formula Method

Height × 0.66-0.68 = Pole length (cm)

Height (cm)	Recommended Pole Length (cm)
160	105-110
170	115-120
180	120-125
190	125-130

Fine-Tuning Method

Stand straight, grip the handle with elbows at 90 degrees, the pole tip should just touch the ground.

Dynamic Adjustment

• Uphill: Shorten by 5-10cm (higher planting point for the pole tip)
• Downhill: Lengthen by 5-10cm (lower support point for the pole tip)
• Folding poles are harder to adjust, just use a fixed length

When to Stow Poles

When should you not use poles?

Gentle Slopes / Flat Ground Where You Can Run

• Poles hinder arm swing
• Wastes energy
• Quickly stow them on the back of your vest

Fast Technical Downhills

• Poles may catch on rocks or tree roots
• Balance is actually disrupted
• Stow them and let both arms swing freely

Crossing Streams or Chain-Assisted Sections

• Both hands are needed to grab ropes or hold onto rocks
• Stow poles to avoid tripping

Stowing Techniques

1. Quick Stowing

• Folding poles: Unfold in 3-5 seconds
• Telescoping poles: Collapse in 10-15 seconds
• Practice until you can do it without looking

2. Placement

• Upright on the back of the vest: Less bouncing while running
• Side pocket of the vest: Quick access
• Held in hand while collapsed: For short-distance transitions

Progressive Two-Pole Training

Weeks 1-2: Get Used to the Grip

• Walk on flat ground for 10 minutes practicing grip
• Familiarize yourself with the diagonal pole plant rhythm

Weeks 3-4: Actual Use

• Use poles on gentle slopes for 30 minutes
• Don’t chase speed, build rhythm

Weeks 5-6: Steep Slope Practice

• Use poles for the entire 300-500m climb
• Switch between diagonal / same-side rhythms

Weeks 7-8: Race Pacing

• Full gear with weighted practice
• Simulate stowing poles at aid station stops

Common Mistakes

Mistake 1: Planting Poles Too Far Ahead

• Poles planted 1m ahead of the body
• No pushing force, just a cane effect
• Correct: Plant poles 30-50cm ahead of your feet

Mistake 2: Gripping Too Tightly

• Fingers over-gripping
• Forearms fatigue prematurely
• Correct: Let the wrist strap bear the weight, keep fingers relaxed

Mistake 3: Rhythm Not Matching Stride

• Chaotic pole-planting and footwork
• Correct: Build rhythm at a slow pace first, then speed up

Mistake 4: Not Stowing Poles

• Holding them while running on gentle slopes
• Wastes 5-10% of energy
• Correct: Stow them for gentle slopes / flat ground lasting more than 3 minutes

Mistake 5: Poles Too Short or Too Long

• Hunched over using them, or overreaching
• Correct: Adjust according to the formula and fine-tune on site

Pole Selection Key Points

Material

Material	Weight	Durability	Price
Aluminum Alloy	Heavy (250-300g)	High	Low
Carbon Fiber	Light (180-220g)	Medium	High
Carbon + Aluminum Hybrid	Medium (200-260g)	High	Medium

Folding Mechanism

• Folding (3-section): Short collapsed length (35-40cm), quick to deploy
• Telescoping: Long collapsed length (60-70cm), length adjustable
• Folding poles are the first choice for trail running

Pole Tips

• Tungsten carbide tip: Best grip on hard ground
• Rubber tip: For city pavement, rock
• Snow basket: For snow use, purchased separately

Race Day Pole Strategy

• Confirm before the race whether poles are allowed on the course (a few races don’t allow them)
• Plan the sections where you’ll use them (e.g., only needed after a certain CP)
• Practice the stowing rhythm on the trail
• Spare parts: tips, wrist straps (in case of wear)

Conclusion

Trekking poles are the “third and fourth legs” of trail running. Used correctly, they can save 25-30% of your energy; used incorrectly, they become dead weight. Master the dual-pole diagonal rhythm, learn when to stow them, and practice regularly—your climbs will be 10-15% faster than your competitors on race day.

Related Reading

• Trekking Pole Usage: The Secret Weapon That Saves 20% Energy
• Trail Running Uphill Technique: Cadence, Push-off, and Efficient Power Distribution
• Trail Running Uphill Technique: Stride and Arm Movements for Climbing Efficiency
• Uphill Interval Training: 10×100m Hill Sprints for Leg Strength and Running Efficiency