Looking to improve your pole technique for trail running and ultras? Team Injinji Athlete and endurance Coach Jeff Browning has some coaching tips on how and when to use trekking poles.
-
Steeper Terrain – Poles help take extra load off your legs during long races, especially on big climbs.
-
Stability – Poles can provide extra stability in all trail conditions (except for very flat terrain). They are especially helpful in technical sections and creek crossings.
Fitting Poles
Your hand should be at about a 90° angle when gripping the pole. Some prefer slightly taller or shorter poles based on personal preference. You may benefit from a shorter pole during steep, uphill races. However, if you have more of a Nordic ski background, or something similar, you may prefer longer poles.
Types of Pole Straps
There are two main systems:
-
-
Loop/Webbing Straps – Come up through the strap, then press down for power.
-
Quick-Release Straps – These attach and detach with a button for quick access.
-
Storing Poles During a Race
Most poles break down into a Z-formation for easy storage. Options include:
-
-
Quivers attached to a race vest.
-
Waist belts with bungees for front or back storage.
-
Pack bungees on the bottom of your pack.
-
Pole Techniques
For beginners, start by simply hiking with the poles, marching in rhythm. Key points:
-
-
Plant at a 45° angle behind you for maximum push.
-
Use larger muscle groups (triceps, biceps, lats, shoulders) rather than small back muscles.
-
Double pole technique – For steep steps, plant both poles and push up like using stair rails.
-
Every third step technique – Stagger poles slightly and plant one with each lead foot.
-
Using Poles on Downhills
-
-
Wider base for balance on technical terrain.
-
Quick plants reduce quad fatigue and improve stability.
-
Slight forward lead instead of a steep 45° angle like on uphills.
-
___
Poles are a great tool when used correctly—experiment with different techniques and find what works best for you! To unlock additional tips from Team Injinji athlete, Coach Jeff, check out his video on runner footcare here.
