If you’ve ever seen the footage of Jasmin Paris becoming the first woman to complete the Barkley Marathons, then go and watch it; you’re bound to be inspired by her grit and determination. As she battles to the finish with seconds to spare before the cut-off time, you’ll spot in her hands one of the secrets to her success – running poles. If you want to be more Jasmin and excel in hilly ultras, then it is worth learning how to use this simple piece of equipment to full effect.

Running poles can boost your performance, and enhance your race day enjoyment, when used correctly.

When should I use running poles?

Running with poles is a great idea when covering long distances, as well as steep trails. Since they keep you more upright, you will maintain better form, particularly on hills. Essentially, they are helping you use your upper body strength and core to assist your lower body. This means you can either go quicker or reduce the load on your leg muscles. On uphills, they really come into their own. Some runners can increase vertical speed by almost 15 percent on steep uphills using poles.

They are useful on downhills as well, for assisting with stability, particularly on technical descents.

Not only that, you can benefit from using them when not tackling hills too. They are also effective on the flat, especially over long distances, as by using your upper body strength, they can help propel you forward. If you are running on unstable ground or sand, like in the Marathon des Sables, they help maintain momentum and improve rhythm and running cadence.

How different runners use them

Kate Brook, run coach:

“I love my poles! I tend to use them for mountainous races such as the Xterra Snowdonia Trail Ultra Marathon, or hillier longer ultras when I’ll be on my feet a long time, such as the 100-mile Arc of Attrition. With the poles, I find it much easier to move steadily, and more briskly, up steep, long inclines. They undoubtedly ease the pressure on my legs and I’ve noticed considerably reduced DOMS (or even none at all) after big workouts or races where I’ve used my poles compared to similar situations when I’ve been without them. They can also help with very technical downhills to offer some extra reach and stability. I’m quite short so they come in really handy if there are some big rocks that require jumping down. Poles can reach further than my arms can!”

Daisy Hulton, ultrarunner:

“I find on longer races they help ease the quad pain when going downhill. On the uphills, I find they help me keep a stronger pace and rhythm,” she says. “When on trails that are uneven underfoot, they have given me extra confidence in my stride and foot placement.”

How do I use running poles?

Simon leads running-with-pole workshops via his running adventure company, Run The Wild. He says it’s important to learn the correct technique to gain the full benefit of using poles.

When using them on the flat or shallow uphills, the leading pole should land behind the leading foot. By doing this, it’s always driving you forward. A good way to demonstrate this is to put both poles behind you, like a cross-country skier. Lean slightly back on your heels with the poles taking some of the weight. Remember that feeling! When uphills get steeper, plant both poles just in front of you and drive yourself up and forwards. Don’t move the poles until they are behind you for that forward momentum. Then just practise with them a lot!

Carrying them is easy if you can get ones which can fold away neatly. You can attach them to your hydration vest using the bungees, or put them in a quiver or a running belt. It’s really quick and easy to use and is super stable. Whatever system you use, practise using it, and make sure that you can use it with tired and cold hands. Check that the poles don’t swing about when stowed. Any movement is not only bad for running efficiency but also really annoying, especially during a long event.

Top tips for running with poles:

• Practise using, folding and carrying your poles in training before race day
• Be patient – because it might feel strange to use them at first
• Shop around to find the best length and feel for you, as sizes and handle grips vary
• Be careful where you place them on rocky terrain, especially when going down steep hills in case they get trapped or snap
• When racing, be aware of other participants who might be around you, especially on steep narrow paths, to avoid spiking someone with your poles
• If someone ahead of you is using poles, give them plenty of space to prevent a collision as they may move forward before their poles follow

Do I need to adapt my strength training to use them?

Regular strength training is essential when you are preparing for an ultra marathon to help avoid injury and ensure your body is ready for the endurance test. Kate and Simon recommend adding in some extra moves to prepare you for using poles too.

Sometimes people use poles in a race for the first time ever and can suffer from a lot of pain across their arms and shoulders as a result. You definitely need to hold them in a relaxed way and make sure you’re doing a little bit of upper body work in your strength and conditioning sessions to avoid this. Exercises which work your trapezius muscles, pectoral muscles and your core will help. Think upright rows with dumbbells, single-arm rows, push-ups, dead bugs, and Russian twists.  Press-ups, tricep dips and planks are also great as specific pole strength exercises.

Running poles buyer guide

While hikers often walk with just one stick, when running it is best to have two for balance and propulsion. Running poles are sold as pairs and they often come left- and right-handed to make the grip a more comfortable fit. You want the poles to be as lightweight as possible if you’re going to be carrying them for a long time, but strong enough to take your weight. Poles that come with wrist straps are best so you don’t drop them if you lose your grip.

Look for carbon fibre poles that fold into three or four component parts so they can fit easily into your running bag/belt. Each running pole will have a small titanium spike at the bottom which will grip the ground, some come with a removable rubber top if you’re using them on roads.

A common favourite are by a brand called Leki and are made from carbon at a cost of nearly £200 (at full price). They aren’t cheap, but at just 137g they are a joy to use and if they are looked after, will last a long time. You’ll pay more for the ultra lightweight, but if you are only a casual user then look at the cheaper models. There are other budget brands around to suit your pocket. If you don’t want to fork out for carbon poles, aluminium poles for hiking can do the job just fine.

Like with carbon plate running shoes, the ultra-light running poles have been designed for competition so they won’t be as durable as heavier hiking poles. They’re best saved for races when you want to cover the ground as quickly as possible.

The best running poles

Best for speedy runners: Leki Ultra Trail FX One Superlite

These are super-slim and lightweight (137g). Made from carbon, they’re designed for competing rather than training, a bit like carbon-plated racing shoes. They come in various sizes and can be folded up neatly with the push of a button.

The most lightweight option: Mountain King TrailBlaze Edge

Made from aluminium alloy, these are lightweight (134g) and fold down into four sections so are ideal for racing. They come in different colours and lengths so you can find your favourite style.

Best for tricky trails: Black Diamond Women’s Distance Carbon FLZ Trekking Poles

These weigh 170g with a Z-Pole folding design, which is quick and easy to pack away. They are best for trail runs, steep ascents and long hikes.