Understanding Hiking and Running Poles and When You Actually Need Them

Poles are one of the most misunderstood pieces of gear in running. Some runners swear by them. Others think they are unnecessary, awkward, or only for hiking. And then there are those who carry them but never quite use them properly.The reality sits somewhere in the middle.Poles are not essential for every run. But in the right terrain, used the right way, they can reduce fatigue, improve efficiency, and quite literally keep you moving when your legs start to fail.The problem is not the poles.It is understanding when, why, and how to use them.Welcome to your consult with the Pole Doctor.

What Poles Actually Do

4At their core, poles allow you to bring your upper body into the effort.Instead of relying entirely on your legs, you distribute the load across your arms, shoulders, and core. This becomes increasingly valuable on steep climbs, long ascents, and late in races when your legs are no longer as responsive.Poles also improve stability. On technical terrain, they give you additional points of contact with the ground, helping you balance, react, and move with more confidence.Used correctly, poles do not slow you down. They help you maintain effort for longer. Used poorly, they become something you carry rather than something that works for you.

Pole Length and Getting It Right

4Pole length is one of the most important factors, and one of the most commonly overlooked.A general starting point is having your elbow at roughly a right angle when the pole tip is on the ground. This creates an efficient position for pushing and transferring force.Poles that are too long tend to feel awkward and can force your shoulders into an unnatural position. Poles that are too short reduce leverage and limit how much assistance you actually get from them.Many runners prefer slightly shorter poles for uphill sections to maintain rhythm and avoid overreaching. Adjustable poles allow you to fine-tune this depending on terrain, while fixed-length poles prioritise simplicity and weight.If your poles feel like they are getting in the way rather than helping, the length is often the first thing to check.

Materials and Weight and Why It Matters Over Time

4Poles are something you carry for long periods, which means weight matters more than you think.Carbon fibre poles are lighter and often preferred by runners who value efficiency and reduced fatigue over long distances. They feel more responsive and less taxing on the arms over time. The trade-off is that they can be more fragile under high stress or impact.Aluminium poles are more durable and can handle rougher treatment, but they come with added weight. For hiking or general use, this is often a worthwhile trade. For running, especially over long distances, that extra weight becomes noticeable.Folding poles have become popular in trail and ultra running because they can be packed away easily when not in use. This flexibility allows you to carry them only when needed rather than committing to using them for an entire run.If your arms feel fatigued or you find yourself avoiding using your poles, weight and material may be playing a bigger role than you realise.

The Tip, Basket, and Ground Contact

4The bottom of the pole is where everything connects to the ground, and small changes here make a big difference.Most poles come with a carbide or metal tip designed to grip into dirt, rock, and technical terrain. This provides traction and confidence, especially on climbs and uneven surfaces.Rubber tips can be added over the top for road or hard surfaces. They reduce noise and impact but also reduce grip on softer terrain. They are useful for mixed environments but not ideal for technical trails.Baskets, the circular attachments near the tip, prevent the pole from sinking too deeply into soft ground. Smaller baskets are suited to trail running, while larger ones are designed for snow or very soft terrain.If your poles are slipping or sinking more than expected, the issue is often not your technique, but the tip or basket setup.

Grip and Straps and Energy Transfer

4How you hold your poles affects how efficiently you use them.The grip should feel natural in your hand, whether it is foam, cork, or rubber. More importantly, the strap allows you to transfer force without constantly gripping tightly. When used correctly, you push through the strap rather than squeezing the handle, which reduces fatigue in your hands and forearms.Many runners hold poles too tightly, which leads to unnecessary tension and fatigue. The goal is to stay relaxed while still being connected to the pole.If your hands or forearms are tiring quickly, it is often a sign that you are overgripping or not using the straps effectively.

When to Use Poles and When Not To

4Poles are not for every run.They come into their own on steep climbs, long ascents, technical terrain, and ultra-distance events where energy conservation becomes critical. They are also valuable late in races when fatigue sets in and maintaining forward movement becomes the priority.On flat terrain or shorter runs, poles often add unnecessary complexity and weight. They can interrupt rhythm and provide little benefit when the terrain does not demand them.The key is not to use poles all the time, but to use them when they provide a clear advantage.

Matching Poles to Your Running

Once you understand these elements, your choice becomes far more intentional.Short, fast runs rarely require poles. Long trail runs with significant elevation gain often benefit from lightweight, collapsible poles that can be deployed when needed. Mountain races and ultras make poles a strategic tool, not just an optional extra.Like shoes, like socks, like hydration systems, poles are not one size fits all.

Final Diagnosis

Poles are not a shortcut.They do not make running easier. They make it more efficient when used correctly.They allow you to spread the load, maintain movement, and stay in control when terrain or fatigue would otherwise slow you down.But only if they are the right length, the right weight, and used at the right time.Otherwise, they are just something you carry.And that is the difference.Because once you understand how poles actually work, you stop guessing when to bring them. You stop fighting them mid-run. You stop treating them like an accessory.And you start using them as a tool…one that keeps you moving forward when it matters most.