Trail running: poles or no poles?

In recent years, trail running poles have become an increasingly common companion among mountain running enthusiasts. But are they really necessary for everyone? And what are their actual advantages and disadvantages?

Poles: Yes

One of the main benefits is undoubtedly the reduction in muscular fatigue. Using poles allows the effort to be distributed between the legs and the upper body, easing the strain on the quadriceps, especially during long, steep climbs. This support becomes even more valuable over long distances, when fatigue turns into the real enemy. In addition, trail running poles offer greater stability and balance, proving invaluable on technical, slippery, or uneven terrain, helping to reduce the risk of tripping or falling. Just as important is the protection of the joints: for example, on descents, poles help to better control movements by shifting some of the weight onto the arms and shoulders, thus relieving pressure on the knees and hips.

Poles: No

While poles can be helpful, they can also be a hindrance. They’re not always necessary throughout an entire race, and managing them—opening and closing them quickly—can be inconvenient, especially on routes that alternate between technical sections and fast stretches. What’s more, using them effectively requires technique and training: incorrect use can actually lead to greater energy expenditure than you’re hoping to save.

Using trail running poles means adopting an approach that prioritises energy management. Especially on long routes with significant elevation gain and challenging terrain, poles help maintain a steady pace, conserve leg strength for the final sections, and tackle steep climbs with crucial support. Many elite athletes use them regularly, proving that, when used correctly, they are a strategic tool for improving performance. Another often overlooked benefit is their positive impact on posture – they help prevent excessive strain on the back during ascents and promote a more balanced distribution of effort. For those with limited experience in long or ultra-distance races, poles offer concrete support in managing fatigue and reaching the finish line in better condition.

Poles are a valuable ally, particularly on long, demanding routes with substantial elevation changes, but they must be chosen and used mindfully. For those who frequently run in the mountains and face long climbs or tough descents, poles are a precious resource that can make the difference between a gruelling race and one managed wisely. Knowing how to use them well means saving energy, protecting yourself from injury, and arriving at the finish line in a fresher state.