The Great Pole Debate
Walk into any ultra start line in the Alps or the Pyrenees, and you'll hear the clacking of hundreds of carbon fiber poles. However, in flatter regions, they are a rare sight. So, do you really need them?
When Poles Make Sense
Poles are incredibly beneficial on long, steep climbs. They allow you to engage your upper body, effectively giving you 'four-wheel drive.' They also take a significant amount of load off your knees during steep, technical descents.
When to Leave Them Behind
If your race is relatively flat or has mostly rolling hills, poles can be more of a hindrance than a help. They add weight, can get tangled in underbrush, and make it difficult to eat or drink while running.
Choosing the Right Poles
Look for lightweight, foldable carbon fiber poles. The Z-fold style is the most popular because it packs down small enough to fit inside or attach to your running vest. Ensure they are the correct height; your elbow should be at a 90-degree angle when holding the grip.
Technique is Everything
Using poles efficiently requires practice. The two most common techniques are the alternating stride (like cross-country skiing) and the double pole plant (planting both poles simultaneously for a powerful push on very steep sections).
Practicing with Poles
Don't try using poles for the first time on race day. They change your running biomechanics and require upper body strength that you might not be used to using. Practice with them on your long training runs.