Poles in Ultra Running

The overwhelming majority of amateur and professional ultra-runners in 100-mile and 100 km mountain races rely on poles to reduce the load on their lower body. However, using poles comes with significant costs beyond just carrying extra equipment. Several studies have found that running with poles leads to a higher metabolic cost compared to running without them. In light of this, are poles a necessity for ultra distances? And if you do carry them, when should you use them?

The biomechanics of running with poles

Running or hiking with poles offers biomechanical advantages, such as a reduction in plantar and ground reaction forces (Daviaux et al., 2013) and causes less muscle damage reflected in lower creatine kinase levels (Howatson et al., 2011). By redistributing some 5-15% of the stress from the lower body to the upper body, poles may keep the legs feeling less fatigued at later stages of long races.

However, this relative freshness in the legs comes at a cost: higher oxygen consumption, an increased heart rate, and greater overall energy expenditure (Saller et al., 2023). This means that while poles may keep runners´ legs feel fresher, using them will require more oxygen, more calories and may even result in higher blood lactate concentration (Bahensky et al., 2014). So, which is better: lower stress on the legs, or lower stress on the metabolism?

efficient movement with poles requires practicing

When to bring the poles?

The answer depends on the race course, as well as the athlete’s fitness level, strengths, and weaknesses—assuming the runner has mastered the technical skills needed to use poles effectively. I typically rely on a simple algorithm to determine whether or not to bring poles to a race.

1. Race Distance and Intensity: The shorter the race, the more important it is to conserve VO2 and calories. In shorter races, higher paces demand greater oxygen and calorie consumption, while shorter racecourse may cause less cumulative muscilar stress for the lower body. therefore, the benefits of using poles may be significantly lower than the metabolic costs. Additionally, races at high altitide present further challenges for oxygen supply to muscles, potentially making poles even less advantageous. In longer races, as the pace slows, poles may start to offer performance benefits.  

2. Course Characteristics: Not all 100 km or 100-mile races require poles, even if the distance is long. Course characteristics—such as elevation gain per horizontal distance and the presence of long, continuous climbs—play a significant role in determining whether poles are useful. In a race with steeper courses or long, continuous, and steep climbs, poles become more beneficial.

3. Cut-Off Time and Race Strategy: Runners who expect to finish within 10% of the cut-off time may find poles beneficial even in a 100 km or a 100-mile race with relatively less elevation gain. Since the slower the pace, the greater the benefits of poles, they can provide a performance edge in such situations.

algorithm to determine whether or not to bring poles to a race

Using Poles Efficiently

Perhaps the most important takeaway is that carrying poles doesn’t mean you should use them all the time. Poles should be seen as an aid, to be used selectively. Modern poles weigh just 250-300 grams—almost negligible when packed with other mandatory race equipment. However, unless an athlete regularly trains in cross-country skiing or ski mountaineering, the arms and shoulders are not accustomed to enduring prolonged exertion. Therefore, it’s important to use this aid sparingly.

Research suggests that the highest biomechanical benefits of poles occur on very steep inclines (25°-35°) (Giovanelli et al., 2019). steep and continuous climbs are the ideal situation for using poles. On shorter or gentler climbs, it may be benefitial to avoid using them inless you are severely fatigued. many top-level professionals choose not to use their poles on the first (or even few first) climb(s) of a race, conserving energy in their upper body for when it really counts.

The Right Time to Use Poles

Using poles on flat and downhill sections is mechanically inefficient and can compromise your balance, which is essential for navigating technical terrain. Therefore, if you're running on rolling terrain with frequent elevation changes, it's best to keep your poles in your backpack unless the terrain becomes consistently steep. The type of surface you're running on also plays a key role. A good rule of thumb is that if you need to focus on placing the pole carefully to avoid it slipping or getting stuck, then using poles is likely inefficient in terms of both energy expenditure and biomechanics. In such cases, it's often better to conserve energy and maintain better balance without the poles. Efficient movement with poles is rhythmic, steady, and doesn't require constant focus. It should feel natural and effortless. When it becomes labored, t’s likely a sign that using poles is not optimal for that particular section of the course.

Poles for Downhills: A Last Resort

Consider using poles for downhills as an emergency measure. Unless you're severely fatigued or dealing with an injury, poles on downhill sections can be not only metabolically, but also mechanically disadvantageous. Even with good technique, poles can disrupt your rhythm, prevent a smooth, relaxed stride, and restrict your upper body, which is essential for maintaining balance on uneven surfaces. While recreational runners often use poles on downhills, this practice is less common among professional runners. As shoe technologies continue to improve, protecting the legs from pounding, the need for poles on downhills will likely decrease in the future.

reference

Daviaux, Y.; Hintzy, F.; Samozino, P.; Horvais, N. Effect of using poles on foot–ground kinetics during stance phase in trail running. Eur. J. Sport. Sci. 2013, 13, 468–474

Howatson, G.; Hough, P.; Pattison, J.; Hill, J.A.; Blagrove, R.; Glaister, M.; Thompson, K.G. Trekking poles reduce exercise-induced muscle injury during mountain walking. Med. Sci. Sport. Exerc. 2011, 43, 140–145.

Saller, M.; Nagengast, N.; Frisch, M.; Fuss, F.K. A Review of Biomechanical and Physiological Effects of Using Poles in Sports. Bioengineering2023, 10, 497.

Bahenský, P. Comparison of Responses of the Organism to Load Exerted by Running with Poles and without Poles. Indian J. Res. 2014, 3, 140–141.

Giovanelli, N. Do poles save energy during steep uphill walking? Eur. J. Appl. Physiol. 2019, 119, 1557–1563.