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Using trekking poles for running has long been popular in Europe and has recently caught on in the U.S. as runners realize their utility for harnessing extra power from the upper body while climbing and having extra stability on steep descents. The boom of mountain and ultramarathon trail running worldwide has resulted in companies creating lighter and smaller poles for the growing market, and the best trekking poles have become a staple for runners seeking mountain-goat-like speed and stability when climbing and descending technical mountain trails. Trekking poles for trail running have become so popular that, in recent years, many companies have begun to produce poles designed specifically for running that will fold into multiple segments to be easily storable on a running vest.

For this guide, we tested several of these lightweight trekking poles in many types of terrain and conditions to offer advice that you can use when choosing amongst the best trekking poles available. Please note that we tested only foldable trekking poles that runners can stow in or on a hydration pack. Their versatility and packability are key for trail running applications, and we found ourselves turning to the Black Diamond Distance Carbon Z Trekking/Running Poles and Leki Ultratrail Fx.One Superlight poles as our go-to options when light and fast were our priorities. Those looking for a budget option will appreciate the functionality and price tag of the Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles.

For more background information, see our buying advice, testing methodology, and frequently asked questions below the picks. Also, check out our overview of three benefits of using trekking poles while trail running.

Best Trekking Poles

Best Trekking Poles &#; Carbon Fixed Length: Black Diamond Distance Carbon Z Trekking/Running Poles ($190)

Pros:

• Relatively lightweight and durable
• It is easy to extend and fold the poles
• Widely available

Cons:

• Slightly heavier than similar options on the market

The unisex Black Diamond Distance Carbon Z Trekking/Running Poles and the women&#;s specific Black Diamond Distance Carbon Z Trekking/Running Poles &#; Women&#;s are considered the best trekking poles among many trail runners and ultrarunners, especially those who travel off-trail frequently or on terrain that requires different hand positions or moving poles between hands. Their simple, lightweight design is strong and reliable, making them an excellent choice for long mountain days and a longstanding favorite among the iRunFar team. The poles feature 100% carbon fiber shafts with reinforced joints to improve stiffness and durability. A simple push-button locking mechanism makes extending and folding the pole quick and easy. When not used, the poles quickly collapse into three parts that fold up in parallel, allowing for secure storage in or on your pack.

The poles are available in 100- to 130-centimeter lengths in five-centimeter increments between the unisex and women&#;s versions. This range should fit runners from four feet, 10 inches tall, to around six feet, four inches.

The straps are simple, lightweight, and moisture-wicking loops that are easy to get in and out of &#; making aid stations and snacking on the go a breeze. These are attached to a comfortable EVA foam grip that provides enough cushion without compromising grip security, especially in cold or wet conditions. The grips are pretty long, so multiple hand positions are available to effectively adjust pole length depending on whether you&#;re going uphill or downhill or cruising along flat ground. The second ridge near the bottom of the grip makes them easy to hold lower down if you&#;re climbing a steep slope or sidehilling with one pole above you on the slope. This ease of changing hand positions is one of the features we love about these poles. They were equally useful with the straps on our wrists for extended, straightforward climbs and on terrain where we constantly changed our hand positions and even carried both poles in one hand on scrambles.

These poles also come with interchangeable rubber and carbide tips and are compatible with snow baskets for winter use, making them a versatile addition to your running gear. We had issues with the tips of the poles falling out after a lot of hard use. If you notice that they&#;ve fallen out and immediately replace them, this isn&#;t an issue, but the rubber at the end of the pole will wear down quickly and make it impossible to reattach tips if you don&#;t address the problem promptly.

You can read more about these poles in our in-depth Black Diamond Distance Carbon Z Trekking/Running Poles review.

Available Lengths: 100-130 centimeters, in 5-centimeter increments | Folded Length: 33-44 centimeters, depending on pole length | Pole Material: Carbon fiber shafts, EVA foam grip |  Pair Weight: 272 grams (115 cm length)

Shop the Black Diamond Distance Carbon Z Trekking/Running PolesShop the Black Diamond Distance Carbon Z Trekking/Running Poles - Women's

Best Trekking Poles &#; Carbon Fixed Length: Leki Ultratrail Fx.One Superlite ($250)

Pros:

• Extremely lightweight
• The Trail Shark grip system improves energy transfer and decreases the risk of dropping poles
• A wide range of lengths can accommodate most trail runners

Cons:

• Expensive
• Grip straps attached to poles are slower to get in and out of for eating, taking photos, etc.
• Only one tip included

If your priority is having a lightweight pole that optimizes energy transfer between your arms and the ground, look no further than the Leki Ultratrail Fx.One Superlite. These folding fixed-length carbon fiber poles are light as a feather and made to move fast in the mountains. They feature a very thin, light carbon fiber shaft that folds into three sections with just enough slack to keep them parallel for storing without flopping around.

The unique feature of these poles is Leki&#;s signature Trail Shark grip system. The poles come with a lightweight mesh glove-like strap that Velcros onto your hand to stay snugly in place. A loop attachment clips the strap to the cork grip on the pole, directly attaching you to the pole. This can increase power transfer and efficiency from your arms to the pole, allowing you to push off hard on those steep climbs without keeping a death grip on the poles with your hands.

When it&#;s time for a snack, a photo, or any other trailside activities that require using your hands, quickly pushing a button on top of the grip releases the loop and sets your hands free. The Trail Shark mesh straps stay on your hands, which is fine for most tasks. But in fluctuating weather, taking them on and off whenever you want to put on or remove gloves can become tedious. The straps may also impede grip on rocks if there&#;s rock scrambling involved in your run. However, leaving the straps on was comfortable and easy in most conditions.

A trail-running-specific basket keeps it from getting stuck in soft ground, though it&#;s rather small, and we have had to pull these out of an unexpected sink into dirt and moss at the edge of the trail. While many poles from other brands come with a rubber tip option, only a carbide tip is available for these poles. We found they provided good grip on many surfaces.

It&#;s hard to beat these poles when it comes to going fast on consistent trail conditions. However, the brand recommends them only for racing and use by people experienced with poles. They are rather fragile and expensive to break under conditions when something slightly heavier and more durable is fine.

Check out our in-depth Leki Ultratrail Fx.One Superlite review.

Available Lengths: 105-135 centimeters, in 5-centimeter increments | Folded Length: 33 centimeters | Pole Material: Carbon fiber shafts, Trail Shark grip system with cork grip | Pair Weight: 268 grams (115 cm length)

Shop the Leki Ultratrail Fx.One Superlite

Best Trekking Poles &#; Carbon Adjustable Length: Leki Cross Trail FX Superlite ($250)

Pros:

• Lightweight and nicely packable
• The grip strap helps maintain good contact with the poles
• Adjustable length makes them shareable with family or friends of different heights
• Adjustable length makes them helpful in setting up fastpacking tarps

Cons:

• Very pricey
• The adjustable length adds some weight and bulk
• Grips are not quick to get in and out of

Adjustable trekking poles are not nearly as popular as fixed-length folding poles among runners, mainly because of their heavier weight. Still, there are some circumstances where they may be your best choice, and the Leki Cross Trail FX Superlite is an excellent option as a result of its versatility, weight, and strap. Like other poles from Leki, a glove-like strap &#; on this pole, it&#;s called the Cross  Shark &#; Velcros around your hand, which attaches to the grip for improved power transfer. It&#;s easy to clip into and out of the pole. The cork grip is comfortable to hold, and the carbon fiber shaft is relatively light. The carbide tip provides plenty of grip on most surfaces, though people who regularly use poles in rocky areas may miss the option for a rubber tip.

These poles come in two sizes: standard, which adjusts between 110 and 130 centimeters, and compact, adjusting between 100 and 120 centimeters. Both sizes have an internal locking mechanism for folding and extending the poles, which is a very nice feature that avoids the sometimes tricky push-button lock system of some other poles. The external speed-lock lever is very smooth and easy to use, even with gloves on, and makes it very easy to adjust the pole length on the fly.

These trekking poles fold into three sections for easy storage when not in use. The section with the grip is approximately three inches longer than the other two shaft pieces when folded, but this was not a problem when storing the poles. When folded, the longest section is 42 centimeters long &#; similar to the length of other folded 120- or 130-centimeter fixed-length poles. The cork grip is longer on these poles than Leki&#;s running-specific fixed-length poles for a more ergonomic fit and multiple hand positions. Leki also bills these poles as dual-use trail running and hiking poles. Even with all of these features, they are impressively light. But that lightness comes at a price, and these poles are some of the most expensive in this guide.

Available Lengths: 110-130 centimeters for the standard version, 100-120 centimeters for the compact version | Length When Folded: 42 centimeters | Pole Material: Carbon fiber shafts, Cross Shark grip system with cork grip | Pair Weight: 372 grams (standard)

Shop the Leki Cross Trail FX Superlite

Best Trekking Poles &#; Carbon Adjustable Length: Dynafit Ultra Pro Pole ($170)

Pros:

• Easy adjustability
• Comfortable grip

Cons:

• Floppy when folded
• Noisy if not secured tightly when folded

While not inexpensive, the Dynafit Ultra Pro Pole is a more affordable option for an adjustable-length collapsible carbon pole than many other options out there. It comes in a single size that adjusts between 115 and 135 centimeters. This is a little on the long end for shorter people, but our 5-foot-6-inch tester found they were just short enough for her to use, especially with the longer grips. The EVA grip is fairly long and allows for multiple hand positions so that you can effectively shorten the pole by gripping it lower on the grip or lengthen it by holding it near the top. The extra ridge near the bottom of the grip makes for an easy place to have a second solid grip on them. The texture of the foam keeps them from slipping.

We appreciated the adjustability of these poles for both trail running and fastpacking applications. Our tester, who runs with them at 115 centimeters, uses them to set up one of her fastpacking shelters, which requires a 133-centimeter-long pole. The basket is a little bit bigger than many other poles in this guide, which is excellent for keeping them out of small gaps in rocks and floating on the surface of soft ground.

The strap is fairly basic and thin, but it gets the job done. It can be tightened with Velcro but doesn&#;t go very tight, and the Velcro, if not lined up precisely, can stick to a long-sleeve shirt as it sits on your wrist. Our biggest gripe with these poles is that they are loose and floppy when collapsed. Due to their design, this is an inherent issue with adjustable-length collapsible poles, but we wished these were a little tighter. The material is also a bit clanky, so if they aren&#;t secured tightly to a pack, they have a tendency to make a fair bit of noise. Pieces of Velcro attached to both poles make it easy to store them tightly together.

These poles come with a lifetime guarantee, so if you have any issues with them, Dynfit will take care of them. We&#;ve put these poles through difficult conditions in scree fields of the San Juans, the endless rock of the Wind River High Route, and rugged trails in the European Alps and haven&#;t had any durability issues.

Available Lengths: 115-135 centimeter adjustable length | Length When Folded: 42 centimeters | Pole Material: Carbon fiber shafts, EVA grip | Pair Weight: 394 grams

Shop the Dynafit Ultra Pro Pole

Best Trekking Poles &#; Aluminum Fixed Length: Black Diamond Distance Z Trekking/Running Poles ($140)

Pros:

• Affordable in comparison to carbon fiber poles
• Full-featured poles

Cons:

• Heavier than carbon poles

The Black Diamond Distance Z Trekking/Running Poles are the aluminum version of the popular Black Diamond Distance Carbon Z Trekking/Running Poles we reviewed above. Made from aluminum alloy, these fixed-length folding poles are an excellent option for trail running and hiking. While heavier than their carbon counterparts, they are still lightweight and durable. They easily fold into three parts to stow on your pack when not in use.

These poles offer most of the same features as the Distance Carbon Z Trekking/Running Poles, including the foam grip and wicking wrist strap, interchangeable carbide and rubber tips, removable low-profile trail basket, and snow basket compatibility.

At $50 less than their carbon counterpart and only about 70 grams heavier, these poles are an excellent option for people who don&#;t need an ultralight pole and are looking to save a little bit of money. Aluminum poles also have the advantage that they will bend instead of snap when put under an unexpectedly large horizontal load, which can happen during a fall. While a bent pole isn&#;t ideal, in a pinch, it&#;s better than a pole that has snapped in half, which is what can happen to carbon, a solid material under vertical forces but relatively weak under horizontal ones.

Available Lengths: 100-130 centimeters in 10-centimeter increments | Length When Folded: 33-44 centimeters, depending on pole length | Pole Material: aluminum alloy shafts, EVA foam grip | Pair Weight: 344 grams (120 cm length)

Shop the Black Diamond Distance Z Trekking/Running Poles

Best Trekking Poles &#; Aluminum Fixed Length: Camp Xenon Pro 2.0 ($110)

Pros:

• Budget-friendly
• Packs down small for easy storage
• Attached Velcro strap to secure pole segments when folded

Cons:

• Heavier than carbon poles
• The wrist strap is basic and can be uncomfortable

The Camp Xenon Pro 2.0 is another excellent aluminum fixed-length folding pole that is affordable, lightweight, and great as an entry-level trekking pole. It is made of aluminum alloy and features a Kevlar tensioning cord running through the shaft. Since the poles break into four pieces instead of three like many other trekking poles, they are much shorter and potentially easier to store when folded down.

A Velcro strap remains conveniently attached just below the foam grip to secure the pieces when folded so that they don&#;t flop around or get tangled when you take them on and off your pack. The wrist loop is a simple, non-padded, adjustable nylon strap that isn&#;t as comfortable or sturdy as most other poles tested.

These poles have a unique design compared to the others in this guide. To secure the extended pole in place, the Kevlar tensioning cord is pulled upward and outward from the center of the grip, coming up through the center of the pole. A small knot secures the cord in a notch at the top of the grip. This system can be adjusted and re-tensioned as needed. The poles include interchangeable rubber and carbide tips and a solid rubber basket to prevent the ends from catching between rocks or sinking too far into soft ground.

Available Lengths: 115-135 centimeters, in 5-centimeter increments | Length When Folded: 33-36 centimeters, depending on pole length | Pole Material: aluminum alloy shafts, foam grip | Pair Weight: 340 grams (115 cm length)

Shop the Camp Xenon Pro 2.0

Best Budget Trekking Poles: Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles ($60)

Pros:

• Very inexpensive compared with other trekking poles
• Packs down small for easy storage
• Sturdy, good crossover for hiking/backpacking and running
• Adjustable lengths make them helpful in setting up fastpacking tarps

Cons:

• The heaviest pole we tested
• The screw on the adjustment lever can loosen and may need adjusting when deploying

Many of the trekking poles we tested and chose for this guide are pretty hefty financial investments as far as running gear goes, and we chose the Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles as the best budget option on the market. At nearly a quarter of the price of the most expensive poles in this guide, these adjustable-length folding carbon poles won&#;t break the bank and are useful in a variety of scenarios.

While not marketed specifically for running, their size and features make them more than capable of making the leap from hiking to running.

The poles come in two sizes to accommodate a wide range of heights: a 100-centimeter to 120-centimeter option and a 110-centimeter to 135-centimeter one. They have carbon shafts with aluminum connectors, carbide and rubber tips, cork grips, and a wide, comfortable nylon strap. They fold into three 15-inch sections to store easily in or on your pack.

These poles have a thicker shaft diameter than the other trekking poles we tested and are potentially more durable. One of the main downsides to these poles is that they weigh significantly more than others on this list. However, weight is one of the only compromises these poles make, as the height adjustment lever was simple, and the click-button locking mechanism is also on par with other pricier poles.

Available Lengths: 115-135 centimeters and 100-120 centimeters | Length When Folded: 38 centimeters | Pole Material: Carbon shafts with aluminum alloy connectors, cork grip | Pair Weight: 510 grams (115-135 cm length)

Shop the Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles

Comparing the Best Trekking Poles for Running

Buyer&#;s Guide: How to Choose Trekking Poles for Running

Types of Trekking Poles

When shopping for trekking poles, there are three common designs: fixed-length folding poles, adjustable-length folding poles, and fixed-length non-folding poles. Telescoping collapsible poles designed for hiking are also available, but they are generally too heavy and bulky for trail running applications.

Folding poles do what their name implies &#; they fold into three or four sections to make them short and easy to store when not in use. Folding poles come in fixed-length and adjustable-length versions. Fixed-length poles, like the Leki Ultratrail Fx.One Superlite, remain the same length when extended, while adjustable-length poles such as the Leki Cross Trail FX Superlite have an extra sliding section that can change their size by 10 to 20 centimeters.

Non-folding poles are one solid piece, much like a traditional ski pole and generally only used for very specific trail running applications, such as vertical kilometers (VK) where you have your poles out the whole time.

Any of these pole types feature a carbon fiber or aluminum version, the two most common materials used in trekking poles. As with all pieces of gear, there are pros and cons for each, depending on your budget and planned use.

Want more information on Removable trail power track? Feel free to contact us.

Folding Versus Non-Folding Trail Trekking Poles

Folding poles are the most commonly used type by runners, as most people want to store their poles on their pack during parts of their run. Because of their versatility and popularity, we focused our testing on them. They include three to four sections of either carbon fiber or aluminum, and a cord threaded through the center of each piece keeps everything together, whether the cord is folded or extended.

The cord tightens when the pole extends, and the pieces lock together at reinforced joints, creating a stable, secure pole. When not used, the poles fold up, allowing for easy storage in or attached to your hydration pack. The Leki Ultratrail Fx.One Superlite can fold down to a 33-inch length, which is easy to store on most hydration packs. You can learn more about the different ways poles attach to a running vest in our best hydration packs for running guide.

Fixed-length non-folding poles are the lightest poles available as they do not require the extra materials required for the construction and mechanics of folding poles. However, these poles are difficult to store in a pack, so you will need to carry them in hand throughout a run &#; which can be inconvenient on long sections of runnable or flat trails. Fixed-length non-folding poles work best in uphill-only events such as vertical kilometer races, where the poles will be in use for the entirety of the run. Because their versatility is much lower than folding poles, there are fewer options on the market, and we chose not to include these in our testing for this guide.

Adjustable-Length Versus Fixed-Length Trekking Poles

Fixed-length folding trekking poles, such as our winning picks, the Black Diamond Distance Carbon Z Trekking/Running Poles, and the Leki Ultratrail FX.One Superlite are the most popular choice for ultrarunning and trail running.One Superlite folds into a compact carrying size and extends to a set length while in use. The ease of use, packability, lightweight, and simplicity of fixed-length folding poles make them the most popular choice. For most trail running applications, there&#;s no need to change pole length mid-run.

Adjustable-length folding trekking poles, such as the Leki Cross Trail FX Superlite and Dynafit Ultra Pro Pole, fold similarly to fixed-length folding poles but can be adjusted within a range of lengths once extended. This can be a budget-conscious option if sharing the poles among runners of different heights. The ability to adjust the length of your poles on the fly can be helpful in specific terrain settings, such as extending poles for descents and shortening them for climbs.

If you are fastpacking and using a pole to set up an ultralight tent, an adjustable option can give you the right length pole for running and then set it at a different length for setting up your shelter. Adding adjustability means more materials, which increases the pole&#;s weight compared to a fixed-length pole.

Carbon Versus Aluminum Trekking Poles

Almost all of the best trekking poles feature aluminum, carbon, or a combination of the two materials. Both materials are very durable, but there are some key differences to consider when choosing the best option for you. Carbon fiber poles are the gold standard for lightweight trekking poles and are at the startline of nearly all mountain trail races, but there are also arguments for aluminum poles for many applications, especially for the cost-conscious.

Aluminum trekking poles usually feature aluminum, which is a strong, lightweight aluminum alloy with a high fatigue point. These poles are durable and can withstand the stress of pushing off the ground and being leaned on heavily. Under high stresses, aluminum poles are more likely to bend rather than break like carbon would because aluminum is less brittle than carbon fiber. Carbon fiber is solid under vertical loads but can snap catastrophically under lateral loads.

While no one wants to end up with damaged equipment on the trail, a bent pole can be useable if inconvenient, while a fully snapped carbon pole will most likely need to be carried out in your pack. That said, carbon fiber is a more flexible material than aluminum, so it can handle more of a lateral load than aluminum without damage. But when that lateral load exceeds the material tolerance, it will snap.

Some users have noted increased vibration from striking the ground with an aluminum pole compared to carbon. Carbon&#;s resin matrix can deform under a load, which means it can absorb vibration better than many other materials, including aluminum.

Aluminum is a less expensive material, so aluminum poles will be more budget-friendly than full carbon fiber poles. We named the Camp Xenon Pro 2.0 our best aluminum fixed-length trekking pole for its relatively low weight, lower cost, and unique extension system.

Temperature extremes, particularly cold temperatures, can affect the durability of carbon fiber trekking poles, making them more brittle and susceptible to breaking. This is due to the epoxy glue used to bond the various sheets of carbon fiber together, which is sensitive to below-freezing temperatures. While higher-end carbon uses less temperature-sensitive epoxy, aluminum might be a better option if you plan on using your poles in genuinely frigid temperatures as the metal isn&#;t affected by temperatures in the range that humans exist in.

Generally, the weight of carbon poles compared to aluminum makes them so appealing. The lighter weight of carbon poles means you&#;ll conserve more energy with every arm swing. On paper, the weight savings of carbon over aluminum might seem negligible, but every little bit counts during a 30-plus-hour mountainous 100-miler! It&#;s also worth noting that since the weight of the pole is distributed along its length, with its tip being a decent distance away from your hand and wrist, the extra weight of a pole has a bigger impact on energy use because it&#;s swinging from a pivot point (your hand) than if the same amount of weight was being carried statically close to your body. This additional rotational mass can put extra strain on your wrists, hands, and arms and add up over time.

The weight savings come at a premium, though, as carbon fiber trekking poles are more expensive than their aluminum counterparts. Our budget aluminum option, the Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles, is a quarter of the price of the most expensive, and lightest, poles on this list, the Leki Ultratrail Fx.One Superlite.

Choosing the Correct Trekking Pole Size

Trekking pole lengths are based on the body shape of the user, and your height will give you a pretty good idea of the length of pole you need. An easy way to determine the appropriate length of trekking pole for your body is to stand with your elbows flexed at around a 90-degree angle with your forearms parallel to the floor. The distance from your hands to the ground will be the approximate length you will need for your trekking poles. Most manufacturers have a size chart or calculator available on their site to help you confirm the appropriate pole length based on a range of heights. If you&#;re unsure which size to get, you can always go for an adjustable-length pole like the Leki Cross Trail FX Superlite. If you&#;re in between sizes, consider if you want your poles to perform better on climbs or descents. For uphill, go with a shorter pole for more power, and for downhill, go with the longer option for more stability.

These measurements and guides are a good starting point, but ultimately, the best trekking pole size for you comes down to what you feel comfortable using &#; practice makes perfect!

Features

In theory, all trekking poles would be created equal &#; I mean, how many ways can you reimagine a stick, am I right? &#; but in reality, there are many subtle differences to consider when shopping for the best trekking pole for you.

As mentioned above, foldable trekking poles for trail running are the most popular option. The way the poles fold differs slightly from one brand or model to another and is something to keep in mind when choosing your poles. They all have a joint of some sort where the pieces come together, and a cord threaded through the middle keeps them in place. This cord is usually Kevlar and is sometimes covered in a plastic sheath for extra protection. Some poles fold up easily and loosely, while others are under more tension and harder to keep folded. Others, like the Dynafit Ultra Pro Pole, are almost too loose when folded up. 

These poles will fold into three or four sections for stowing in or on your pack. The length of the folded poles can vary a bit, and not all poles work well with every pack&#;s pole storage system. Our Best Running Hydration Packs guide has a detailed discussion on the different ways poles can attach to a pack.

The pole grips are one of the most widely varied features of trekking poles. Grip material usually features cork or foam, and some have unique features. The Black Diamond Distance Carbon Z Trekking/Running Poles grip is quite long and allows for many different hand positions, a feature that can be useful when traveling over varied terrain. By holding the poles lower on the grip, you&#;re essentially shortening the pole, which can make the pole more comfortable and useful on steep ascents or while traversing along a slope.

A traditional pole grip features a wrist loop, usually made of a lightweight, moisture-wicking material that loosely encircles the wrist and allows you to loosen or adjust your grip without dropping the poles. These straps may include a little padding or a Velcro adjustment for comfort and a more secure and universal fit. Some trekking poles, including the Leki Ultratrail FX.One Superlite, have glove-like Velcro straps that stay securely fastened to your hand and click on and off the pole with an attachment on the grip. This system is very reminiscent of those found on cross-country skiing poles where maximum energy transfer is the goal.

The tips of the poles are an important yet under-the-radar feature of trekking poles. Most poles have a carbide tip at the end, which is more durable and provides traction on rocky or icy terrain. Rubber tips are softer and better suited for areas where ground damage may be an issue, such as environmentally sensitive alpine tundra or softer ground. Carbide tips can also leave marks on softer rock, such as the sandstone found in Utah deserts. Rubber tips are also a good choice for long stints of pavement to prevent damage to carbide tips. They are also less noisy.

Some poles, such as the Black Diamond Distance Carbon Z Trekking/Running Poles and Black Diamond Distance Z Trekking/Running Poles, have interchangeable tips. Other brands include a rubber cap that can be placed over the carbide tip to protect your pack from damage.

Why You Should Trust Us

While there are many trekking poles on the market, specific features make some much better for running than others. The iRunFar team has been using trekking poles for runs and races for years, and our testing process ensures you get the best gear for your needs. We started the initial version of this guide by extensively researching the trekking poles on the market and narrowed our list to 15 top candidates for testing.

Primarily based in the mountains of Colorado, our testing team put the poles through their paces on miles of rocky mountainous terrain there and the rocky, rooty trails of the U.S. East Coast. Our Colorado and Utah-based testers used poles for long training runs and for race and FKT efforts, including the Hardrock 100 and Nolan&#;s 14.

From long climbs to scree-filled descents on summer summits to wintry treks to long slogs through sandy canyons, we tested the efficiency and durability of the poles to decide which are the best for trail running. When evaluating trekking poles, we considered their strength and stiffness, weight, grip comfort, strap attachment system efficiency and comfort, and tip and basket options. We also considered the ease with which the poles collapsed for storage and straightened.

We tested both adjustable- and fixed-length poles at various price points so that we could suggest one for nearly any runner&#;s specific needs. Many of the poles featured in this guide have been used by iRunFar testers for years, and our team continues trying new poles on the market to keep this guide updated.

Frequently Asked Questions About Trekking Poles

How do trekking poles help when running?

There are a few different ways trekking poles can help improve your trail running performance. The most common use, and the one with arguably the most benefit, is when climbing. Poles help offload some of the strain on your legs by allowing you to use your arms for improved balance and additional power. Getting your upper body in on the fun can improve forward propulsion when climbing, particularly on steep, mountainous terrain. And it&#;s not just on uphills. A study published in the European Journal of Sports Science found a decrease in force on the feet when using poles on level and downhill terrain (1). Several studies, summarized in an analysis of the biomechanics of using poles, found that the relative perceived exertion of walking up a slope decreased with the use of poles, even though heart rate increased (2).

What goes up must come down &#; and in the case of mountain ultras, the descents can be pretty darn treacherous. Those trekking poles that helped propel you up the mountain can also help keep you stable and upright on the way back down. The extra points of contact on a steep, rocky downhill can help maintain speed over obstacles when cruising and slow you down when it is so steep that your poor quadriceps muscles are in over their head. A study found that using poles on a descent can decrease delayed-onset muscle soreness (DOMS) as well as reduce immediate isometric strength loss (3), allowing you to run downhill longer without muscle failure.

In addition to using more upper body strength to offset leg fatigue, using poles can help keep you in a more upright position, lessening the strain on the lower back and keeping your chest expanded to optimize breathing. While trekking poles aren&#;t a substitute for strength and core work, they help keep you standing tall as the fatigue from the late stages of a race kicks in.

Hiking speed also increase with the use of trekking poles. The arm swing and audible click of the poles on the trail can function like a metronome, keeping your hiking rhythm going up steep terrain. A study has found that using poles while walking can increase stride length (4).

Whether running or walking, the extra points of contact are a huge benefit in maintaining balance. If you&#;ve ever crossed a river or stream using poles, you know what I&#;m talking about! Traversing uneven or slippery terrain with poles is much easier than trying to do it without them &#; and can save you a slip and fall along the way. Since most of the best trekking poles are incredibly lightweight, including the lightest in this guide, the Leki Ultratrail Fx.One Superlite, so you don&#;t have to pay much of a weight penalty to get a significant advantage.

What are some downsides to using trekking poles?

Using poles properly takes some practice. If you hit the trails with them and haven&#;t gotten the hang of your arm swing or pole placement as you climb or descend, they can get in the way and cause more harm than good. The excess energy spent holding and swinging poles as you are hiking or running will be for nothing if you aren&#;t placing them properly and pushing off correctly. This can turn any potential power gains into losses and tire you out in the process. A study summarizing the effects of using poles during sports finds that there&#;s ample evidence for the use of poles causing an increase in heart rate due to the engagement of upper body muscles (2), so it&#;s important to use the extra effort to create forward propulsion and not being wasted.

While trekking poles can improve running and hiking speed and reduce leg fatigue, they are, simply put, another thing to carry. Becoming proficient at hand placement, carrying them while running, eating and drinking without dropping them, navigating aid stations without stabbing volunteers or other runners, and attaching them to a pack takes a lot of practice and repetition to make it second nature when fatigue sets in.

As we mentioned above, one of the benefits of running with trekking poles is their help with balance on uneven terrain. While they give a lot of help here, they aren&#;t magic sticks, and slips and falls still happen. Inadvertently falling onto a pole has the potential to cause serious injury. Falling on a pole can also damage it, including bending or snapping it.

These dangers increase if you use grips and straps that attach your hands to the poles very securely, like the grip system on the Leki Cross Trail FX Superlite or the Leki Ultratrail FX.One Superlite. This is certainly not a reason to skip trekking poles altogether, but we recommend keeping it in mind as you practice your pole running technique on the trails.

Trekking poles are also one more thing to manage in your run or race kit. Even the bulkier of our selections for the best trekking poles, like the Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles, aren&#;t outrageously heavy and arguably make up for their weight by providing extra propulsion but having more gear to deal with can add complications.

What terrain is best for using trekking poles?

Trekking poles provide the most benefit on steep terrain, be it climbing or descending, where they can increase power and speed on the climbs, engaging your arms to help do some of the work of propelling upward. A peer-reviewed analysis of many studies of pole use in various sports found that while using poles consistently increased heart rate and VO2, and thus the amount of power that a body was able to create for movement, the studies did not find an increased rate of perceived effort that accompanied that increased heart rate (2). This could indicate that using poles puts a greater strain on the aerobic system while reducing the strain on the muscular system, especially the legs (2).

Using the extra points of contact when rock-hopping your way back down the descents is an acquired skill &#; as is using your poles as an emergency brake on those steep downhills where it feels like you might start somersaulting instead of running! Choosing an adjustable pole like the Leki Cross Trail FX Superlite can allow you to take maximum advantage of your poles on both the up and downhill by shortening them on the ups and lengthening them on the downs. The longer grips of the Black Diamond Distance Carbon Z Trekking/Running Poles allow multiple hand positions, making them efficient on various terrain types.

If your run is on more moderate runnable terrain, you will want to leave the poles at home, as they will more likely be a hindrance and just add extra, unnecessary weight to your kit. That&#;s not to say we have never used them in the late stages of a flatter 30-hour race to keep ourselves awake and upright &#; but these situations are few and far between.

Should I use trekking poles made of aluminum or carbon?

The short answer is &#; yes. Many great aluminum and carbon poles are on the market, and either will work for running. When deciding which type of poles is right for you, the most significant factors to consider are budget, the amount you will be using them, and how you plan to utilize them.

Aluminum poles like the Black Diamond Distance Z Trekking/Running Poles are less expensive than their carbon counterparts, the Black Diamond Distance Carbon Z Trekking/Running Poles, but they are also heavier. If you are just starting with poles, will only be using them sporadically, don&#;t care too much about gear weight, or plan on doing a combination of running and hiking with your poles, aluminum may be the best choice. Carbon poles are the way to go for long days in the mountains if you use them frequently and for people looking to keep their running gear ultralight.

Can I use trekking poles at races?

Most races allow the use of trekking poles. In many mountainous races, especially in Europe, you&#;d be hard-pressed to find someone not carrying them. There are exceptions to the rule, though, notably the Diagonale de Fous on Réunion Island, where poles aren&#;t allowed even outside of the race, and Western States 100 in California. Run Rabbit Run in Steamboat Springs, Colorado, didn&#;t allow poles for many years but have changed their rules about them in recent years. It&#;s always good to double-check race rules for any restrictions on trekking pole use. If you&#;re looking for a race pole, we recommend the Leki Ultratrail FX.One Superlite for its incredibly low weight, easy storability on a hydration pack, and grip system that optimizes energy transfer.

How do I learn to use trekking poles when running?

Practice makes perfect! Or, at the very least, proficient. There are a few different strategies for using trekking poles while running and hiking that depend on the terrain you are on. Before you hit the trails, get comfortable with the poles on even ground. Try out the wrist straps and grip. Hold them while walking to get used to the feel of your arm swing with trekking poles in hand. Getting used to the grip system of the Leki Ultratrail Fx.One Superlite or the Leki Cross Trail FX Superlite can take a little more time than the regular wrist strap of most other poles.

Once you feel comfortable with your poles&#; basic grip and swing, practice on the hills to dial in that power and efficiency boost. The most common ways to use the poles are by alternating with your arm swing or by planting both poles in front of you as you push off, either going up steep terrain or downhill over rocks.

Can I use hiking poles for running?

Hiking poles serve the same basic function as trekking poles and can certainly work for running. Their design will be slightly different, as hiking poles put less of a premium on being lightweight compared to poles for running. Many hiking poles also don&#;t fold up, though several telescope down smaller. Telescoping poles tend to be heavier and don&#;t collapse as short as foldable poles. The Paria Outdoor Products Tri-Fold Carbon Cork Trekking Poles are a versatile option for hiking and running.

How do I carry my poles if I&#;m not using them?

The simplest way to carry running trekking poles is to keep them in your hands. This is the only option if you are using a fixed-length, non-foldable pole. Some runners keep their poles in hand even when folded to make it quick and easy to deploy them when needed. This option means that you will have to do a little juggling act every time you have to eat, drink, refill hydration, or do any other trail activities that require using one or both hands.

A common way to carry poles when not in use is by using trekking pole attachments on a hydration pack or waist pack. Most hydration packs on the market today have at least one attachment system to secure poles to the outside of the pack, with many having multiple configuration options, either the front or the back of the pack. You can also store trekking poles inside a pack with a rear pocket that is large enough. The iRunFar team doesn&#;t recommend storing poles on the front of a pack because of the chance of injury in a fall. The sleek design of the Camp Xenon Pro 2.0 makes them easy to tuck away in a hydration pack.

Some companies, such as Salomon, Camebak, and Raidlight, also offer a separate pouch or &#;quiver&#; that holds trekking poles and attaches separately to the outside of the pack. These systems are similar to an archery quiver that would hold arrows.

A waist belt with elastic attachments is another pole-carrying option that provides quick and easy access to your poles. Check out our best running belts guide for some of our favorite running belts and waist packs with trekking pole attachments.

What are the best trekking poles for fastpacking?

Poles are a popular gear among fastpackers, making it easier to carry a pack over technical terrain by helping with balance. Fastpacking also often involves traveling off-trail on steeper-than-normal running terrain where having a set of poles to get up and down loose slopes can be critical for safety and efficiency. Like for regular running, fixed-length collapsible poles are an excellent option for most situations. Fastpackers, since they are generally moving a bit slower than runners, can take better advantage of adjustable poles, like the Leki Cross Trail FX Superlite and the Dynafit Ultra Pro Pole, and shorten and lengthen them depending on the type of terrain they&#;re on. Adjustable poles are also great for setting up shelters, as many ultralight shelters require a pole of a certain length to pitch properly. An adjustable pole can allow you to use your preferred length of pole for running while still being able to set up your shelter properly.

Call for Comments

• Do you run with trekking poles?
• What type of terrain do you take your poles on?
• What trekking poles are your favorite?

Back to Our Top Trekking Poles Picks

References/Notes

(1) Daviaux Y., Hintzy F., Samozino P., Horvais N. Effect of using poles on foot&#;ground kinetics during stance phase in trail running. Eur. J. Sport. Sci. ;13:468&#;474. doi: 10./...

(2) Saller M, Nagengast N, Frisch M, Fuss FK. A Review of Biomechanical and Physiological Effects of Using Poles in Sports. Bioengineering (Basel). Apr 21;10(4):497. doi: 10./bioengineering. PMID: ; PMCID: PMC.

(3) Howatson G., Hough P., Pattison J., Hill J.A., Blagrove R., Glaister M., Thompson K.G. Trekking poles reduce exercise-induced muscle injury during mountain walking. Med. Sci. Sport. Exerc. ;43:140&#;145. doi: 10./MSS.0b013ee4b649.

(4) Willson J., Torry Decker M.J., Kernozek T., Steadman J.R. Effects of walking poles on lower extremity gait mechanics. Med. Sci. Sport. Exerc. ;33:142&#;147. doi: 10./--

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