Using Poles for Ultra Marathons: A Complete Guide
Ultra marathons push the limits of endurance, requiring smart strategy, efficient movement, and proper gear. One tool that has gained popularity among ultra runners—especially in hilly or mountainous races—is the trekking pole. When used correctly, poles can help reduce fatigue, improve efficiency, and provide stability on technical terrain.
In this guide, we’ll cover:
Why use poles for ultra marathons?
How to select the right pole height
How to train with poles
When to use poles during a race
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Why Use Poles for Ultra Marathons?
Poles offer several advantages for ultra runners, particularly in long, steep, or technical races. Here’s why they can be a game-changer:
✅ Reduced Fatigue: By engaging your upper body, poles take some of the strain off your legs, delaying muscle fatigue.
✅ Improved Stability: They provide extra balance on rocky, muddy, or uneven terrain.
✅ More Efficient Climbing: Poles help push you forward on steep ascents, saving energy.
✅ Support for Descents: They reduce impact on your knees and quads, especially on long downhill sections.
However, they’re not for everyone. If a race is relatively flat or non-technical, poles might be unnecessary. Additionally, some races have rules about pole usage, so always check the regulations before race day.
How to Select the Right Pole Height
Selecting the correct pole height is key for comfort and efficiency. Here’s how to find your ideal length:
General Rule: Your elbow should form a 90-degree angle when the pole tip is touching the ground.
Steep Terrain Consideration: Some runners prefer adjustable poles—slightly shorter for climbs and slightly longer for descents.
Fixed vs. Adjustable:
Fixed-length poles are lighter and more durable but lack versatility.
Adjustable poles allow fine-tuning for different terrains but can be slightly heavier.
How to Measure Pole Length:
For most runners → Multiply your height (in cm) by 0.67 to get an approximate pole length.
Quick Reference ide:
5'4" (162 cm) → ~110 cm poles
5'8" (173 cm) → ~120 cm poles
6'0" (183 cm) → ~125-130 cm poles
Some runners prefer slightly shorter poles for a faster cadence, while others go a bit longer for extra support—test different lengths to see what feels best.
How to Train with Poles
Just like any piece of gear, you need to practice with poles before race day. Here’s how:
1. Master the Basics of Pole Handling
Use a light grip to avoid hand fatigue. Let the wrist straps do most of the work.
Plant the poles in sync with your steps—opposite foot, opposite pole for a natural rhythm.
Keep the movement smooth rather than forceful to avoid wasted energy.
2. Practice on Race-Like Terrain
If your race has long climbs, practice uphill hiking with poles to refine your technique.
If you expect descents, train to use poles for controlled downhill running.
For technical trails, work on quick, precise pole placements to improve balance.
3. Train Carrying and Stowing Them Efficiently
Not every section of a race requires poles. Practice quickly stowing them in your pack or using quick-access pole holders like those found on some running vests.
When to Use Poles During an Ultra Marathon
Knowing when to use poles can make a big difference in efficiency.
Best Times to Use Poles:
✅ Long, sustained climbs – Reduces leg fatigue and helps maintain steady momentum.
✅ Steep, technical descents – Adds balance and control, reducing knee stress.
✅ Muddy or snowy sections – Provides extra grip and stability in slippery conditions.
✅ When feeling fatigued late in a race – Helps maintain forward motion when legs are struggling.
When to Stow Poles:
❌ Flat or rolling sections – Using poles here can be inefficient and may slow you down.
❌ Technical sections requiring hands – If scrambling is needed, it’s better to pack the poles away.
❌ Crowded aid stations or narrow trails – Poles can be cumbersome in tight spaces.
Final Thoughts
Trekking poles can be a powerful tool for ultra marathons, but they require practice and strategy to use effectively. Choosing the right height, training on race-like terrain, and knowing when to use (or stow) them will help you maximize their benefits.
If you’re tackling a long, mountainous ultra, poles might just be the key to keeping your legs fresher for longer—and getting you across the finish line stronger.