With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas.
Introduction to Using Poles in Ultras
In this video, I’m going to talk about using poles. For longer distance races like ultras, particularly those with a lot of elevation, poles can be very useful.
Grip and Strap Technique
The first thing to mention is grip. When holding the poles, sometimes you might not use the strap – just holding the poles freely. This can give your hand a break from being in the strap.
When using the strap, it’s important to go up through it, then take hold of it. That way, when pressing down on the pole, you’re not relying on grip strength. The hand can stay relaxed, allowing the pole to stay behind you without changing your posture.
Technique 1: Using Poles with Every Step
When the terrain isn’t too difficult, I use the pole with every foot strike. Every step I push with the pole.
I use this on terrain where I know the tip of the pole will grip securely. This technique is good when you’ve got plenty of energy, but it can be tiring.
Technique 2: Using Poles with Every Other Step
Most of the time, especially when it’s a bit steeper, I use the pole with every other step. I’ll place the pole a little further in front so I can see where it’s going – checking if the surface is slippery or grippy.
I wait until the tip of the pole is past me before I push on it.
Technique 3: Double Polling (Courtney DeWalt Style)
Another technique I use is what I call the Courtney DeWalt – double polling. This is slightly offset, similar to the previous technique, where you can see where the poles are going. One pole is slightly in front of the other.
As you move past them, you push on one, then the other. This works well on steeper sections.
Technique 4: Using Poles for Stability on Very Steep Terrain
When things get really steep, poles are used more for stability than propulsion. I slip my hands out of the straps, shorten my grip, and place the poles wherever needed as I work my way up.
Here, the poles are mainly for stability because they’re in front of me. Pushing would move me backwards, so they’re better for balance through technical ground.
Carrying Poles While Running
When running between sections where I use poles for short distances, I might hold the middle of each pole, one in each hand, or hold them together.
In busier races, I might hold the tips in front so I can see them. Another option is to break the poles down and carry them compactly in my hands.
Energy Use When Using Poles
Using poles does use a bit more energy because it engages the upper body. I recommend factoring in an extra 10 to 20 grams of carbohydrate per hour for sections where you’ll be using poles.
You won’t use them all the time, so adjust as needed.
Using Poles for Descending
Generally, I don’t recommend poles for descending. They tend to put people in a poor running posture.
The only exception might be very steep, technical ground where you want a bit more stability. But personally, I prefer to keep my hands free for balance or to place a hand on a rock while jumping down.
Final Thoughts
I hope that all makes sense. Using poles well takes practice, so if you plan to use them in an event, make sure to train with them.
If you have any questions, please leave them in the comments. For now, happy running.
