Trail Running with Poles

3 Powerful Techniques to Master Your Next Climb

Think poles are just for hiking? Think again.

Sure, they’re a no-brainer for the steep slogs, but poles can do a whole lot more for your trail running. Used well, they help you climb stronger, descend with more control, and save your legs over long days out.

Whether you're training for your first mountain ultra, gunning for a race PB, or just looking to take the load off the ol’ knees, learning how to run with poles is a seriously underrated skill.

We’re breaking down three key techniques to try next time you hit the trails:

• Stretching the Evenly Spaced Plant

• Double Pole Plant

• The Gallop Technique

Let's go!

When should you run with poles?

Most trail runners grab the poles when the climbs get steep, and for good reason. When used well, they take a significant amount of impact from hips, knees and ankles and spread the load to your upper body, helping you move quicker without burning out. But poles aren’t just for the ups, they’ve got your back on flats and downhills too.

Kate’s Top Tip - don’t just use your poles at the end of a race as crutches! Same as your fueling strategy, you wouldn’t wait to feel dizzy until you eat something. Check your race or route profile and make a plan to use your poles strategically from the start. Feel the benefits through the whole race and finish strong!

The secret? Knowing how to plant your poles to match the terrain and your body’s movement.

Stretching the Evenly Spaced Plant

When to use:

Gentle climbs, flats, grassy slopes, or when conserving energy (aka chillin’).

This one’s all about finding a rhythm that works over the long haul. Instead of planting a pole with every step, you space them out, say, every few strides. It keeps things smooth and steady, helps you stay efficient, and gives your arms a bit of a break while still making the most of the poles.

How to do it:

• Count your steps in your head: “1-2-3-4”, plant a pole on every “1”, alternating sides.
  

• Keep arms relatively straight to allow a longer, stronger push.

• Great for both running and hiking. Let your effort level guide which you’re doing.

Key Benefits:

• Sustainable over long efforts
  

• Helps with rhythm and timing
  

• Less tiring on arms compared to high-frequency planting

Top tip:

Don’t overthink coordination. Unlike walking, your poles and feet are now moving at different rhythms. Any mismatches will iron themselves out as you settle into your stride.

Double Pole Plant

When to use:

Steep ascents, big stair sets, technical uphill terrain (aka haulin’)

This one’s a classic for those big, grinding climbs. You plant both poles at the same time just in front of you, then push through them together to drive yourself forward. It gives you that extra lift without leaving all the hard work to your legs.

How to do it:

• Plant both poles together every 4–6 steps (adjust based on terrain).
  

• Drive through your poles with straight arms for maximum force.
  

• Use on terrain that dictates your stride, e.g. uneven steps, ledges, or scree.

Why it works:

• You can visually place the poles exactly where you want for a secure plant
  

• Great for building rhythm on climbs
  

• Reduces reliance on quad and calf muscles alone

Bonus:

Because the poles move together, there’s no need to sync with your feet. Just focus on timing and solid planting.

The Gallop Technique

When to use:

Sustained climbs where rhythm and power are key (aka sustainin’)

Think of this one like Nordic skiing. You swing both arms forward, then plant one pole, then the other, creating a smooth, galloping rhythm. It gives you a more continuous push and helps you keep momentum on the climbs. It’s a bit fiddly to learn at first, but once it clicks, it feels seriously good.

How to do it:

• Count your steps “1–2–3–4–5–6”, planting poles on steps “1” and “2”
  

• Keep your arms fairly straight
  

• Alternate which arm leads to avoid imbalance or overuse

Why it’s worth learning:

• Sustained forward drive
  

• Adaptable to mixed terrain
  

• Reduces strain from overusing one side of the body

It’s not the easiest technique to get the hang of, but it’s a solid one to have in your back pocket, especially for long races or big climbs where staying efficient really counts.

Like anything new, running with poles might feel a bit awkward at first, but stick with it. Next time you’re heading out for a long climb, tricky descent or steady day in the hills, give one (or all) of these styles a go. Mix it up. See what works. And most importantly, don’t wait until race day to start practising.

And if you’re after lightweight, race-ready poles that fold down small and deploy fast, check out our Helvellyn PRO Carbon Z-Poles. They even come with free access to our full Pole PRO course to help you get confident, fast.

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