Health & Injuries from Leki, Black Diamond & more

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• Collapsible, moisture-wicking strap attached?
• Health & Injuries
• What are the benefits of running with poles?
• Are running poles worth buying?
• On test: Lululemon Wildfeel trail shoe 👟?

Running poles are becoming an increasingly common sight in long-distance trail events. Light, durable and easily tucked away into a hydration pack, they come into their own on steep inclines, lightening the burden on your quads and glutes.

But before we get into the nitty gritty, it’s worth considering the circumstances in which you’ll actually be using poles. Trail runner and The North Face athlete Jon Albon says: ‘When we talk about trail or mountain running, the word “running” should always be taken with a pinch of salt.

‘I actually prefer to think of it as “moving in the mountains” because in reality you may spend far less time actually running than you think, and rightly so, as under certain circumstances hiking can be faster and more efficient than running.’

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Not as durable as some What type of running poles are best, the detachable glove straps and the Technique 3 - Offset pole plant.

The Runner’s World Editors

• 

  Handles arent as soft as other brands

  Leki Ultratrail FX.One Superlite Running poles

  £162 at Amazon

  £162 at Amazon

  Read review
• 

  Best for grip

  Black Diamond Distance Carbon Z

  £150 at Black Diamond

  £150 at Black Diamond

  Read review
• 

  Mountain King Skyrunner Running & Hiking Poles

  £126 at Sports Shoes

  £126 at Sports Shoes

  Read review
• 

  Kiprun 3-piece Carbon Folding Trail Running Poles

  £100 at Decathlon

  £100 at Decathlon

  Read review
• 

  Best value

  Helvellyn PRO Carbon Z-Poles V2

  £105 at Harrier

  £105 at Harrier

  Read review
• 

  Best non-carbon poles

  Mountain King Trail Blaze Poles

  £90 at Sports Shoes

  £90 at Sports Shoes

  Read review

Show more

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While running and hiking poles share many similarities, running poles tend to be lighter than hiking poles, designed for fast, efficient movement on technical terrain. They’re easy to deploy and often fold into three compact sections for quick stowage. Hiking poles are slightly heavier but more durable, with adjustable lengths and ergonomic grips optimised for comfort and support over long hikes or when carrying a pack.

Collapsible, moisture-wicking strap attached?

For trail or ultra-running, your first consideration should be weight. ‘I have gravitated towards the lightest and stiffest poles available for optimal performance,’ says Albon. ‘Made of carbon but with aluminium connecting joints, these poles fold into three pieces that I can easily stow away in a 'quiver’ attached to my running vest.’

Albon favours cm, 115cm, 120cm, 125cm, 130cm Health & Injuries from Leki, Black Diamond & more trekking baskets (also known as mud baskets), which are small, circular attachments you place towards the bottom of your pole to stop them sinking too far into mud. Most walking poles will come with them, and some may have interchangeable baskets for different conditions.

‘Something else to consider is length, especially if they are fixed like mine so you can’t adjust the height,’ says Albon. ‘I am 178cm tall and use 130cm poles for less technical trails and 125cm poles for more technical trails with big steps or rocks. For the CCC, which is a 100km route with 6,000m of ascent, I used and trained with the Leki Ultratrail FX.One Superlite.’

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Health & Injuries

Ready to hit the hills? From foldable running poles to ultra lightweight options, we've tested the best running poles available to buy now.

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The gold standard of running poles, favoured by many ultra runners and athletes. At 137g, the Leki Ultratrail FX.One are — as the name suggests — super light yet extremely durable and can be folded up into a third of their size to tuck away inside your race pack. One tester used these during a 220km multi-stage ultramarathon in Tanzania (and won!) and reported them being, ‘super easy to use and super lightweight’. Not to mention, the easy buttons mean you can whip them out at any sign of mud.

The Ultratrail FX.One also uses Leki's Shark grip system, a glove-like velcro mesh strap that you can lock into the pole, meaning you don’t have to worry about gripping it tightly.

The only downside is the price — at almost £200, it's worth considering how much you'll be using them before you invest. If it's just for a one-off event, there are some alternative options for around half the price.

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With a fixed length and carbon construction, like the Leki poles, the Black Diamond Carbon Z are impressively light and fold down into a compact 'Z' shape, small enough to stash easily in a running vest or fastpack without adding bulk. This makes them an excellent choice for trail runners who need poles that won’t weigh them down or get in the way when they're not being used.

Despite their minimalist design, the Carbon Z poles score high on grip comfort. The lightly-contoured foam handles feature ribbed cut-outs that not only reduce friction and hotspots over long hours of use, but also help to wick away sweat. This helps to eliminate that uncomfortable clammy-hand feeling and reduces the risk of slippage when your hands get slick mid-run.

Our only gripe is that the Carbon Zs fall a little short of the Leki poles in terms of overall build quality. While they’re ideal for racing and lighter use, they aren’t quite as robust or durable, particularly if you’re planning on heavy-duty mountain missions or frequent off-trail excursions. That said, if you’re after ultralight, race-ready poles with a comfortable grip and easy stowability, they’re still a great contender.

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Watching every gram? These ultralight carbon poles from Mountain King are a solid bet. Weighing in at just 110g each and collapsing into quarters, they're among the lightest and most compact poles available, making them a great option for those who want to fly through the mountains unencumbered. Assembly and dismantle is easy enough, though to lock the poles in place you need to slot all the sections together and then pull then thin cord out the top until you see a small knot which hooks through the top of the handle. For trail racers, this might be a limitation; for anyone else, it's worth the faff. The poles also come with trekking baskets for muddy days.

The handles are made from basic mesh airflow grip, which isn't as soft as the likes of Black Diamond and Leki, but they're comfortable enough and should fit most hand sizes.

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Decathlon's range of hiking and trail running equipment delivers on its reputation for quality, no-frills kit that works - and these trail running poles are no exception. While they're not as cheap as you might expect from Decathlon, they're still on the more affordable end of the spectrum, and for that you get lightweight carbon construction, super fast deployment, ergonomic foam handles, adjustable wrist straps and trekking baskets.

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These poles have been used extensively by our test team, from a five-day ultramarathon in Tanzania to a holiday in the French Alps. Made from 100% carbon and with a streamlined design, the Helvellyn Pro v2 poles weigh in at only 138g each — 32g lighter than the first iteration. Despite their lightness, though, they feel stable and strong on the trails. ‘These gave me plenty of reassurance tackling technical inclines and were fantastic for fatigued legs,’ said one tester. ‘At the same time, they're light enough not to be a hinderance on flatter terrain — you can carry them in your hands if you'll be needing them again quickly, but they're hardly noticeable stored in your race pack either’. The handle is ergonomically designed and very comfortable to hold for several hours on the trails, with fleece lined hand straps adding an additional element of comfort.

The Helvellyn PROs are also easy to assemble and disassemble, folding up into three parts with the click of a button. According to Harrier, the deployment system has been updated on the latest version, though we had no issues with the first iteration either. A truly quality piece of kit at an affordable price — especially compared with other products on the market which cost significantly more.

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These light and compact poles from British brand Mountain King are perfect for long-distance runs in lumpy places. Unlike the brand's carbon Skyrunner poles, the Trail Blaze are made from aluminium, which isn't quite as lightweight, but the difference is minimal and it does make them cheaper as a result.

To lock the poles into place, you need to slot all the sections together, then pull a thin cord out the top until you see a small knot. This hooks through the grooves on the top of the handle. It’s a slightly fiddly process — especially in cold or wet conditions, or if you’re in a rush mid-race — so if you're the kind of runner who needs to stow and deploy poles on the move in a matter of seconds, you might prefer a set with a speedier or spring-loaded locking mechanism, like those from Leki or Black Diamond.

The foam handle is comfortable and offers a decent amount of grip, although it lacks the extended choke grip that’s useful for quick adjustments on steep ground. The wrist straps are minimal and adjustable, doing the job without adding unnecessary bulk.

When folded, the poles pack down small enough to fit in most race vests or quivers. They come in a range of fixed lengths, so it’s worth checking Mountain King's sizing guide to ensure you get the best fit for your stride and height — there’s no adjustability once you’ve chosen.

Overall, a good value option for trail runners who want something lightweight, compact, and relatively durable without spending big on carbon.

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What are the benefits of running with poles?

cm, 120cm, 130cm?

Studies have shown that using poles reduces your perception of effort going uphill, and that people who utilise poles tend to walk quicker than those without. Some other key benefits include:

• Energy saving: ‘By using poles well, you can transfer some of the work from your legs to your upper body, protecting your leg muscles and allowing you to go much further, especially on longer climbs,’ says Albon.
• Propulsion: Poles can increase your pace by adding propulsive force over four contact points, rather than just your two feet (albeit it clad in the What type of running poles are best).
• Balance: When carrying a load, ‘poles can also help with balance, especially once you get tired,’ says Albon.
• Impact reduction: Poles can also assist on the downhills, taking some of the load off your joints and leaving your legs feeling fresher the next day.

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Are running poles worth buying?

So, there are plenty of pluses for runners who are in for the long-haul. But you might still be wondering if walking poles are worth buying, particularly when you’re aiming to travel light on a long trail.

‘Poles do add a little extra weight to your kit, so you need to learn to use them well and a system has to be devised for carrying them when not in use,’ says Albon. ‘Thankfully, the modern carbon folding poles designed for trail running are so light and easy to stow away that the decision as to whether to use poles or not becomes much easier.’

Other than in particular situations, such as a vertical kilometre, Albon says the choice comes down to two variables: how much climb the course has, and how long it is likely to take.

'For me, once a course has more than 4,000m of ascent and/or takes over six hours to complete I will start to consider using poles, as it is at this point that the benefits start to outweigh the drawbacks.’

You should also consider terrain. ‘Poles are extremely useful on sustained long climbs, on snow or in swamps but they can be a nuisance on extremely rocky boulder fields, getting caught in the gaps between rocks,’ says Albon.

Your best bet is to introduce poles to your training early, so you can pinpoint where you will reap the benefits.

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On test: Lululemon Wildfeel trail shoe 👟?

Decided to take the plunge? Start practising with your poles months in advance of an event and familiarise yourself with different techniques. ‘This is so you can adapt your technique to different types of terrain or gradient and change to avoid getting any repetitive stresses on a certain part of the body,’ says Albon.

Follow these tips to get you started:

• Strap smart: You should be able to push down on the straps – put your hand through from bottom to top and grip the handle.
• Double up: A pair of poles means symmetrical support, so opt for two poles rather than one.
• Synchronise: Walk normally, swinging your arms by your side. Then pick up your poles and use the same natural swing – opposite arm coming up with opposite leg.
• A pair of poles means symmetrical support, so opt for two poles rather than one: Using your synchronising skills, angle your poles backwards as you plant them on the ground, allowing you to push forwards – ideal for a fast pace on steep terrain.
• Technique 2 - Double pole plant: For really steep climbs, bring both arms up at the same time, driving both poles into the ground in front of you, then lean forward and walk on with them planted for three steps.
• Technique 3 - Offset pole plant: Best for running easy climbs, endurance racing and ultra racing, with the offset pole you alternate planting your poles every three strides, basically a combination of the two techniques above.

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