Choosing the Right Size for Your Trail Running Poles
This is the first of four criteria for choosing the right poles. Unfortunately, it’s also the one most often overlooked. Poles that are too long or too short immediately reduce your efficiency: poor posture, tired shoulders, and less effective propulsion.
The ideal length depends directly on your body type.
The most reliable method: height in cm × 0.68. A person who is 175 cm tall should aim for poles that are about 119 cm long.
To check, hold your pole vertically, tip on the ground, grip in your hand: your elbow should form a right angle, meaning your forearm is parallel to the ground. If your elbow is too bent, the pole is too short; if it’s too straight, it’s too long.
Adjusting Pole Length for Different Terrain
The optimal length isn’t set in stone—it adapts to the terrain. For steep climbs, shorten your poles by 5 to 10 cm from your standard length; this is known as the “high setting” for uphill trail running. For descents, lengthen them slightly by 5 cm for better support. And for activities like Nordic walking or cross-country skiing, the “low” setting for Nordic walking is preferable (elbow slightly more open, around 0.70 of your height).
This is one of the major advantages of telescoping poles or foldable poles with an adjustable top section: they allow for quick adjustments and save valuable time out on the trail. On a trail with a mix of ascents and descents, you can adjust the length in just a few seconds.
The Different Materials Used in Trail Poles
The material of the pole directly influences its weight, lightness, and stiffness, as well as its ability to absorb vibrations and its durability.
Two main categories dominate the market: carbon and aluminum (alu).
Carbon trail running poles
Carbon poles are the gold standard for high-end products. Their main advantage: exceptional lightness. A pair typically weighs between 160 and 220 grams, compared to 280 to 380 grams for aluminum. They naturally absorb vibrations, which reduces the impact transmitted to the wrist on rocky terrain. Lightweight carbon poles are particularly popular for the vertical kilometer, technical ski touring, and mountain races.
Their weakness: vulnerability to lateral impact. A carbon pole that falls on a rock can crack, whereas an aluminum pole will simply bend. Expect to pay between 80 and 200 € per pair for high-quality carbon poles—a long-lasting investment…
Aluminum Poles
Aluminum poles appeal to runners thanks to their excellent value for the money. An aluminum pole bends rather than breaks, a real advantage for beginner trail runners or for challenging outings on very technical terrain where the poles are subjected to significant stress.
Good-quality aluminum poles cost between 30 and 80 € per pair—a reasonable investment to get started without breaking the bank.
Some manufacturers offer poles made of composite materials (carbon fiber + fiberglass). These models provide a good balance of weight, durability, and price, ranging from 50 to 100 €. An attractive option for those on a budget.
Folding or Telescopic Trail Poles?
Folding poles: time-saving and lightweight
Some pole models can fold up into three or four sections. Their main advantage: exceptional lightness and time savings when packing them away. Once folded, they measure between 28 and 35 cm and slip easily into the side pockets of a hydration pack. Some trail running packs even feature a dedicated front attachment system for carrying them without having to take them out.
These poles are particularly well-suited for technical trails that alternate between sections where you’ll need to take them out and then stow them away.
Main drawback: it’s difficult to adjust the length of the poles. If you want to precisely adjust the length based on the terrain (longer for uphill trail running vs. shorter for Nordic walking), you’ll need to opt for the other model…
Telescopic trail running poles
These models consist of two or three sliding sections and allow for fine-tuning of the pole’s length. They’re the perfect tool for trail runners who want to optimize their running technique based on the terrain.
The locking system is the key component of a multi-section pole. There are two main types: the twist-lock system (friction-based locking, robust and proven) and the flick-lock system (safety clip, faster to operate while wearing gloves and better suited for cold temperatures during ski touring or cross-country skiing). Most high-end models, such as those from Leki or Black Diamond, now feature the flick-lock system.
Telescoping poles are generally a bit heavier than folding poles and are less easy to store once retracted; they’re still 60 to 70 cm long, which requires an external attachment system on the backpack (side or diagonal straps). Something to consider before buying…
Handle and wrist strap: what you need to know
Cork or foam grip?
The handle is the only constant point of contact between you and your pole. It should be comfortable during several hours of use and shouldn’t cause blisters.
The cork handle is the gold standard for demanding trail runners. Cork naturally absorbs sweat, gradually adapts to the warmth of your hand, and improves with use; it’s a material that, when well-maintained, will last you for years. Our field team swears by cork for long runs in summer conditions in the Alps.
The EVA foam grip is lighter and less expensive. It offers good initial comfort and is perfectly suited for occasional trail runners or short runs. Its downside: it doesn’t manage sweat as effectively as cork over very long distances.
Some models feature a handle extension (foam extension) below the main handle. This is very useful for gripping the pole lower down during traverses on sloping terrain.
Wrist Strap and Attachment System
The wrist strap is the strap that goes around your wrist. It affects all your movements and the transfer of power with each push. A good wrist strap allows you to relax your grip between steps, which significantly reduces forearm fatigue over long distances.
Simple wrist straps are fixed straps that are adjustable in width; they’re suitable for basic use. Anatomical wristbands are more form-fitting systems that incorporate a mini-glove or a strap separating the thumb and index finger, offering better power transfer. This is the system used by most experienced trail runners and elite athletes.
On certain trails and in some races, organizers may require runners to run without wrist straps during climbing sections for safety reasons. In the event of a fall, an ill-fitting wrist strap can trap the hand. Always check your race guidelines before the start…
Spikes and Washers
Tungsten spikes have become the standard on high-quality models. This extremely hard metal resists wear and tear and offers excellent penetration on rock or compact ground. A well-maintained spike lasts for several hundred kilometers.
The base plate plays an important role depending on the terrain: small trail base plates (5–7 cm in diameter) are ideal for dry, rocky trails, while large hiking base plates (8–10 cm) sink less into mud or snow. Some models, particularly those from TSL Outdoor (Made in France), feature interchangeable washers to adapt to different conditions.
How to Care for Your Trail Running Poles?
Taking good care of your poles ensures they’ll be ready to go, run after run. It also helps preserve the mountains we love so much. A few simple steps are all it takes.
After every muddy or rainy outing, rinse your poles with clean water. Mud that dries inside the locking mechanisms or telescoping sections will gradually cause them to seize up and reduce the effectiveness of the adjustment. Never retract telescoping poles while they’re still dirty: the abrasive particles will scratch the inside of the sections.
Check the condition of your tungsten tips regularly. Some manufacturers offer replacement tips that screw directly onto the shaft—a very modest cost to make your poles feel like new.
For single-piece folding poles, check the condition of the internal cord that holds the sections together. This cord can wear out over time, especially if the poles are frequently stored and taken out. Replacing it as a preventive measure will help you avoid any unpleasant surprises in the middle of a race.
Set out with your poles… and set out with peace of mind!
There you have it—you now have everything you need to choose your trail running poles with confidence. Materials, size, single- or multi-section design, grip or EVA foam, wrist strap or cuff: each factor matters, and the right choice depends above all on your running style and your needs out in nature.
Remember the essentials: calculate your ideal length using the formula height × 0.68; choose carbon if you’re an experienced runner or competitor, and aluminum if you’re just starting out or on a tight budget. Opt for single-section poles if you frequently stow them during races, and for telescoping multi-section poles if you like to make precise adjustments. Choose cork for long distances, and EVA foam to start with. And follow proper maintenance practices to extend the life of your gear.
And above all, don’t forget that even the best gear can’t replace proper technique. Take the time to learn how to synchronize your poles with your stride, adjust the length according to the slope, and use your wrist straps properly. That’s where the real gains in performance and joint protection lie.
Can’t decide between several models? Want to try them out before you buy? Stop by our store at Speck Sports!
