Running with Poles: What You Need to Know
Running with poles, also known as power hiking or Nordic walking, has become increasingly popular among trail runners and ultramarathoners. Using poles can provide support, stability, and efficiency, especially when tackling steep ascents and descents. Here's everything you need to know about incorporating poles into your trail running and ultrarunning adventures.
The Benefits of Running with Poles
Increased Stability and Balance
Poles can help improve stability and balance, especially on technical terrain or loose surfaces. They provide extra points of contact with the ground, reducing the risk of slips and falls.
Enhanced Upper Body Engagement
By using poles, runners can engage their upper body muscles, allowing for a more balanced distribution of effort between the upper and lower body. This can help reduce fatigue in the legs during long, challenging runs.
Improved Power and Efficiency
Poles can assist in propelling the body forward, particularly during uphill sections. By pushing off with the poles, runners can distribute the workload more evenly between the upper and lower body, potentially leading to improved overall efficiency.
Reduced Impact on Joints
When used correctly, poles can help reduce the impact on the lower body joints, particularly during descents. This can be beneficial for long-distance runners looking to minimize the strain on their knees and ankles.
How to Choose the Right Poles
Length
Pole length is a crucial consideration. When standing with the poles, your elbows should be at a 90-degree angle. The length should allow for efficient planting and pushing off without overreaching or bending awkwardly.
Material and Weight
Look for lightweight yet durable materials, such as carbon fiber or aluminum, to ensure that the poles are easy to carry and maneuver while providing adequate support.
Tips and Grips
Choose poles with suitable tips for the terrain you'll be running on. Rubber tips are ideal for hard surfaces, while carbide or metal tips are better for softer ground. Ergonomic grips with adjustable wrist straps can enhance comfort and control.
Proper Technique for Running with Poles
Planting and Pushing Off
When ascending, plant the poles slightly ahead of you and push off to propel yourself forward. While descending, use the poles to create stability and control.
Rhythm and Coordination
Establish a rhythm that syncs with your stride. The timing of pole placement should complement your natural running gait, providing an additional push with each step.
Uphill and Downhill Strategies
For uphill sections, focus on using the poles to engage your upper body and minimize the strain on your legs. When descending, the poles can help you maintain balance and control your speed.
Training and Practice
It's essential to practice using poles before incorporating them into race day strategies. Training runs are an ideal opportunity to refine your technique, perfect your rhythm, and determine the most effective ways to use the poles for your running style.
Whether you're gearing up for a challenging mountain race or simply looking to enhance your trail running experience, running with poles can be a valuable tool in your arsenal. With the right equipment, technique, and consistent practice, poles can provide the support and efficiency needed to conquer trails and reach new running milestones.