Trail running poles: do you need them, and how to use them
In 2026, the Western States 100 did something it had resisted for decades: it changed its rules to let runners carry poles anywhere on the course (WSER Performance Rules, October 2025). When one of the sport's most tradition-bound races opens the door to poles, it tells you where trail running has landed. Spend a summer weekend on the Lakeland fells or in Eryri and you will see the same thing: almost everyone reaching for poles on the big climbs. UK ultras got there early, with poles a common sight at the Lakeland 50 and 100, Ultra-Trail Snowdonia and the Montane Spine Race.
Poles are not just a tool for elites chasing a podium, though. For anyone tackling a big fell day, a boggy Pennine climb or a first ultra, a good pair of poles can spread the workload, steady your feet and get you to the finish with more in the legs. This guide covers what poles actually do, when they earn their place on UK terrain, how to use them well, and how to choose a pair that suits your running.
What do trail running poles do?
Trail running poles are lightweight folding or fixed poles, usually 120 to 215 grams each, that a runner plants against the ground to push up climbs and stay balanced on descents. They move work from the legs to the upper body, which improves efficiency and reduces leg fatigue over long distances.
On a steep, sustained climb, like the long pull out of a Lakeland valley, planting a pole lets you drive with your arms, shoulders and back rather than asking your legs to do everything. Over an ultra with thousands of metres of ascent, that shared load adds up: your quads stay fresher for the running sections, and your heart rate often settles because the effort is spread across more muscle.
On descents and technical ground, poles give you two extra points of contact. On the wet, rocky, root-laced trails that define British hill running, they help you brake, catch a slip and pick a line without committing all your weight to one foot. That stability is why many runners who are nervous on descents find poles transform their confidence.
When should you use poles?
Poles are not for every run. On flat, fast or runnable ground they can get in the way and cost you rhythm. They earn their keep in four situations common to UK trail and fell running:
- Steep, sustained climbs, where you can power-hike or double-pole instead of grinding on the legs alone.
- Long or technical descents, where an extra two contact points steady you on greasy rock and save your knees.
- Big-vertical days and ultras, from the Lakeland 100 to the Dragon's Back Race, where fatigue compounds late on.
- Mountain and mandatory-kit races, where poles are recommended for safety and you may run through the night.
LEKI trail athletes plan their pole use around exactly this. Ruth Croft, who races on the Ultratrail FX.One, deploys poles specifically for the climbs and stows them when the trail turns runnable. The skill is knowing when to reach for them, and when to pack them away. It is a regular debate in UK fell and trail running circles and on forums like Reddit's r/trailrunning, and the honest answer is that it depends on the terrain.
Do you need poles for trail running? Not for every run. Poles help most on steep climbs, long or technical descents, and big-vertical ultras, where they shift effort to the upper body and steady your footing. On flat, runnable trails they are usually best folded and carried.
How to use trail running poles
Good technique is what separates poles that help from poles that just add weight. The basics are quick to learn, and LEKI athletes Henriette and Jon Albon break them down in the video below.
Grip and strap
Trail poles use one of two systems. A click-in grip (LEKI's Trail Trigger Shark) connects a glove or strap loop directly to the pole, so you can push through the strap and release instantly to grab a gel or a stile. A minimalist strap or foam grip (as on the Neotrail Pro FX.One SL) keeps things ultralight and gives maximum freedom in hot conditions or on very technical ground. Either way, the power comes from pushing against the strap, not from squeezing the grip.
Uphill
On moderate climbs, alternate the poles with your stride, planting the opposite pole to your lead foot. On steep pitches, switch to double-poling: plant both poles together slightly ahead, then push through both as you step up. Keep the plant close to your body so you drive down and back, not out in front.
Downhill and flats
On descents, shorten your reach and plant just ahead for balance rather than leaning heavily on the poles. On flat, fast sections, fold the poles and holster them in your vest or a quiver, so your hands are free and your arms can swing naturally.
Folding, packing and race kit
Almost all trail running poles use a push-button folding system: the pole breaks into three or four Z-folding segments and packs down to around 37 to 40 cm, small enough to slot into a running vest. That matters because many British mountain races recommend poles and enforce strict mandatory kit rules, and you often start with them stowed and deploy them only for the big climbs.
Deploying a cold, wet pole in a hurry used to be fiddly. LEKI worked with ultra runner Hannes Namberger on a thin Speed Up Ring on the push-button mechanism that gives you more to grip when you snap the pole together with cold hands, a small detail that saves fumbling at a checkpoint.
How to choose the right trail running pole
Three decisions cover most of it: length, material and shaft diameter.
Length
Start with your body height multiplied by 0.7. A 170 cm runner lands around 120 cm; a 183 cm runner around 128 cm. Some elite athletes deliberately run longer poles to load the back muscles more on climbs, but height times 0.7 is the right starting point for most runners. If you are between sizes, or you want to fine-tune for your usual terrain, the LEKI Pole Finder walks you through it.
How long should trail running poles be? Multiply your height in centimetres by 0.7. A 170 cm runner needs poles around 120 cm; a 180 cm runner around 126 cm. Fixed-length poles are lighter and stiffer; adjustable poles let you tune length for different courses.
Material and diameter
Carbon is the lightest and stiffest option, which is why racing poles use it. Aluminium is heavier but more forgiving: it tends to bend rather than crack on a sharp impact, and it costs less, which makes it a sensible training choice. Shaft diameter matters just as much: a 14 mm upper shaft (marked SL, for Superlite) is an elite racing tool and is deliberately fragile, while a 16 mm upper shaft is built to take the knocks of regular training on rocky British trails. If you are buying one pair to train and race on, the 16 mm option is the safer bet.
The table below compares the current LEKI trail running range by weight, material and intended use.
| Pole | Weight / pole | Material | Upper shaft | Best for |
|---|---|---|---|---|
| Neotrail Pro FX.One SL | 120 g | Carbon HRC Max | 14 mm | Minimal-weight racing |
| Ultratrail FX.One SL | 139 g | Carbon HRC Max | 14 mm | Racing and long ultras |
| Ultratrail FX.One | 167 g | Carbon HRC Max | 16 mm | Training and racing, more durable |
| Cross Trail FX Superlite | 186 g | Carbon HRC | 14 mm | Adjustable length, run and hike |
| Evotrail FX.One TA | 215 g | Aluminium HTS 6.5 | 16 mm | Training, durability and value |
If you are weighing carbon against aluminium, this is the short version:
| Feature | Carbon | Aluminium |
|---|---|---|
| Weight | Lightest, from about 120 g per pole | Heavier, around 200 to 225 g per pole |
| Stiffness | Very stiff, direct power transfer | Slightly more flex |
| Durability | Strong, but can crack on a sharp hit | Forgiving, bends rather than cracks |
| Best for | Racing and fast, low-weight days | Training, rocky ground and value |
| Field repair | Replaceable FX section | Replaceable FX section |
Look after them, and repair rather than replace
Breakage is a normal risk in trail running: poles get trapped between rocks, stood on and loaded hard. The good news is that a broken pole is rarely the end of it. LEKI's FX system lets you swap the lower section yourself at home in minutes with a simple tool, so a snapped section means a spare part, not a new pair. LEKI has built poles around replaceable sections since it invented the first adjustable trekking pole in 1974, stocks spare parts for roughly ten years after a model launches, and supports UK runners with poles and replacement sections held in the UK.
Day to day, corrosion is the main enemy, and British mud, bog and coastal salt are hard on kit. Rinse the sections with clean water after wet or muddy runs, and dry them fully before storage. Avoid oils or grease on the mechanisms. A few minutes of care keeps the folding action smooth and the poles lasting for years.
Frequently asked questions
Do you really need poles for trail running?+
No, not for every run. Poles help most on steep climbs, long or technical descents, and ultras with a lot of ascent, where they move effort to the upper body and steady your footing. On flat or runnable trails, most runners fold and carry them. If your goals involve the fells, mountains or long distances, a pair will usually repay their weight.
Can you use poles at Western States and other big ultras?+
Yes. In 2026 the Western States 100 changed its rules to permit poles anywhere on the course (WSER Performance Rules, October 2025). UK ultras such as the Lakeland 50 and 100 and Ultra-Trail Snowdonia already welcome poles. Rules still vary by event, and some races require you to start and finish with any poles you carry, so always check the specific race regulations before you pack.
Are carbon or aluminium trail running poles better?+
It depends on what you want. Carbon is lighter and stiffer, so it suits racing and fast days. Aluminium is heavier but more durable and cheaper, which makes it a strong training choice because it tends to bend rather than crack. Many runners race on carbon and train on aluminium.
How do you carry trail running poles when not using them?+
Fold them down using the push-button system, then stow them in the pole holster or quiver on your running vest, or in a side pocket. Folded trail poles pack to around 37 to 40 cm, so they sit out of the way until you need them for the next climb.
The bottom line
Trail running poles have gone mainstream for a reason: used well, they save your legs, steady your feet and let you keep moving when British terrain gets hard. Match the length to your height, pick carbon for racing or aluminium for training, learn to double-pole on the steep stuff, and fold them away when the trail runs. Not sure which pair fits your running? Start with the LEKI Pole Finder.
