What Are the Best Poles for Ultras: A Deep Dive for Serious Trail Runners

What Are the Best Poles for Ultras: A Deep Dive for Serious Trail Runners

I remember my first ultra. It was a grueling 50-miler in the mountains, and frankly, I was woefully unprepared in many regards. One of the biggest oversights? My hiking poles. They were clunky, heavy, and frankly, more of a hindrance than a help on the technical descents. By mile 30, my arms were aching, and I was questioning every decision that led me to that point. If you’re asking yourself, “What are the best poles for ultras?” you’re already miles ahead of where I was. Choosing the right poles can genuinely transform your ultra-running experience, making those brutal climbs more manageable and those treacherous descents less punishing. This article is going to break down exactly what you need to consider when selecting your ultrarunning companions, drawing on years of personal experience, conversations with elite runners, and a deep dive into the technology that makes these tools so effective.

The Immediate Answer: Versatility and Reliability are Key

The best poles for ultras are those that offer a reliable blend of lightweight construction, robust durability, intuitive adjustability, and a comfortable grip. They should be easy to deploy and collapse, provide consistent support on varied terrain, and not become a cumbersome burden when not in use. Ultimately, the “best” poles are highly personal and depend on your individual needs, running style, and the specific demands of the ultras you plan to tackle. However, by understanding the core features and benefits, you can make an informed decision that will serve you well across countless miles.

Why Poles Matter in Ultramarathons

Before we dive into the nitty-gritty of pole selection, let’s solidify *why* poles are becoming increasingly indispensable for ultra-runners. It’s not just a trend; it’s a strategic advantage. For many of us, myself included, the initial skepticism about using poles in a trail running context was significant. They felt like… well, hiking poles. But the evolution of ultrarunning poles has been remarkable, and their benefits are undeniable:

• Reduced Lower Body Impact: This is perhaps the most significant advantage. By engaging your upper body and arms for propulsion, you offload a considerable amount of stress from your quads, hamstrings, and calves. Over the course of 50, 100, or even 100+ miles, this reduction in impact can be the difference between hitting a wall and maintaining a consistent pace, especially on descents.
• Improved Uphill Efficiency: Poles act as an extension of your body, allowing you to drive yourself forward more effectively on climbs. They provide an extra set of “legs” to push off, generating more power and allowing you to maintain a more upright posture, which is more energy-efficient. I’ve personally found that using poles on steep ascents allows me to conserve energy that I would otherwise burn through my leg muscles.
• Enhanced Stability and Balance: In technical terrain, loose scree, muddy sections, or during wet conditions, poles can be lifesavers. They provide an additional point of contact with the ground, significantly improving your balance and reducing the risk of slips and falls. This is crucial for confidence, especially when fatigue sets in and your coordination deteriorates.
• Pacing and Cadence Regulation: The rhythmic nature of pole planting can help you establish and maintain a consistent cadence, both uphill and on flats. This can lead to a more economical and sustainable effort throughout the race.
• Mental Boost: There’s a psychological component, too. The act of using poles can provide a sense of progress and control, which can be incredibly beneficial when you’re facing mental challenges deep into an ultra. It feels productive, even when your legs are screaming.

Deconstructing the Ultrarunning Pole: Key Features to Consider

Now that we’re on the same page about the “why,” let’s dissect the “what.” What makes an ultrarunning pole stand out from a general hiking pole or even a trekking pole? It boils down to a specific set of features tailored for the demands of fast-paced, long-distance trail running.

Material: The Foundation of Weight and Durability

The material used in pole construction directly impacts their weight, durability, and price. You’ll primarily encounter two main categories:

• Aluminum Alloy:
  • Pros: Aluminum poles are generally more affordable and incredibly durable. They are less prone to snapping under sudden stress and can often withstand significant bending before failing. This makes them a fantastic option for runners who are rough on their gear or are just starting out and don’t want to invest heavily.
  • Cons: The biggest drawback is weight. Aluminum is denser than carbon fiber, meaning poles made from this material will generally be heavier. While advancements have made lighter aluminum poles, they still can’t quite compete with the featherweight champions of carbon fiber.
  • My Take: For budget-conscious runners or those who prioritize bomb-proof durability over absolute lightness, aluminum is a solid choice. Some brands offer excellent aluminum poles that are still quite competitive in weight.
• Carbon Fiber:
  • Pros: This is where the magic of ultralight design happens. Carbon fiber is exceptionally strong for its weight, leading to poles that are significantly lighter than their aluminum counterparts. This translates to less fatigue in your arms and shoulders over long distances. Many high-end ultrarunning poles are made entirely or predominantly from carbon fiber.
  • Cons: Carbon fiber poles are generally more expensive. They can also be more brittle; while incredibly strong under tension and compression, they can be more susceptible to snapping if subjected to a sharp, lateral impact (like getting caught between rocks). Repairing them can also be more complex.
  • My Take: If weight savings is your absolute priority and your budget allows, carbon fiber is the way to go. The reduction in arm fatigue over a 100-mile race is, in my experience, palpable. I’ve made the switch and haven’t looked back for my most demanding races.

Shaft Construction: Collapsible Designs for Portability

For ultrarunning, portability is paramount. You won’t want to be carrying poles for the entire duration of a race if there are long stretches of runnable terrain. This means collapsible designs are a must. There are a few primary types:

• Telescoping Poles: These poles consist of two or three sections that slide into each other. They are highly adjustable in length, allowing you to fine-tune them for different terrains (e.g., shorter for downhills, longer for uphills).
  • Pros: Excellent adjustability, allowing for fine-tuning of length. Generally quite stable when locked.
  • Cons: Can be heavier and bulkier than foldable poles. The locking mechanisms can sometimes be a point of failure if not maintained or if they become iced up.
• Folding (or Z-Pole) Poles: These poles collapse into three or four rigid sections that are connected by a cord. When deployed, they create a rigid shaft. This is the most common design in modern ultrarunning poles.
  • Pros: Extremely compact when folded, making them easy to stash in a vest or pack. They deploy very quickly, often with a simple flick of the wrist. Generally lighter than telescoping poles.
  • Cons: Less adjustable in length compared to telescoping poles (though many offer a fixed range). The cord can wear out over time, though this is rare with quality construction.
  • My Take: For most ultra-runners, especially those tackling races with varied terrain and the need for quick stowing, folding poles are the king. The speed of deployment and their compact size are game-changers. I personally gravitate towards these for their sheer convenience.

Locking Mechanisms: Keeping it Secure

A reliable locking mechanism is critical to prevent your poles from collapsing unexpectedly, which can be both annoying and dangerous. There are two main types:

• Lever Lock (or Flip Lock): These external levers clamp down on the telescoping sections to secure them.
  • Pros: Easy to adjust, even with gloves on. Visually confirm they are locked. Generally quite robust.
  • Cons: Can sometimes snag on clothing or vegetation. The lever can potentially be opened accidentally.
• Twist Lock: The telescoping sections have an internal mechanism that tightens when you twist them.
  • Pros: Sleek and unobtrusive. Less likely to snag.
  • Cons: Can be harder to adjust, especially with cold hands or gloves. Can sometimes loosen over time or if not tightened properly. Susceptible to dirt and ice ingress, which can cause them to seize up.
• Push-Button (for Folding Poles): The sections of folding poles lock together via an internal push-button mechanism.
  • Pros: Extremely fast and intuitive deployment. Very secure when locked. Minimal snagging.
  • Cons: Not adjustable in length. The button mechanism can be damaged if the pole is impacted forcefully.
  • My Take: For folding poles, the push-button system is standard and excellent. For telescoping poles, I personally prefer lever locks for their ease of adjustment and the visual confirmation of a secure lock, especially in challenging conditions.

Grips: Comfort and Control

You’ll be holding onto these grips for hours on end, so comfort is non-negotiable. Most ultrarunning poles feature grips made from:

• Cork:
  • Pros: Excellent at wicking away sweat and preventing blisters. Molds to your hand over time for a custom feel. Provides a comfortable, natural feel.
  • Cons: Can absorb moisture and become heavier if not dried properly. May not feel as secure as rubber for some runners, especially in very wet conditions.
• EVA Foam:
  • Pros: Lightweight and comfortable. Wicks sweat effectively. Provides good grip, especially when slightly damp.
  • Cons: Can sometimes feel less premium than cork. May wear down faster than cork on very high-mileage poles.
• Rubber:
  • Pros: Provides excellent grip, especially in wet conditions. Very durable.
  • Cons: Can cause blisters due to lack of moisture wicking. Can get sticky in hot weather. Generally heavier than cork or foam.
• Straps: Look for poles with adjustable, comfortable straps. Many ultrarunning poles have streamlined straps designed to work in conjunction with the grip, allowing you to push off without fully gripping the handle, which can reduce hand fatigue. Some straps have a quick-release feature.
  • My Take: I’m a huge fan of cork grips. They’ve saved my hands from countless blisters over the years, and the way they conform to your grip is fantastic. EVA foam is a close second. The straps are equally important. I prefer straps that I can easily adjust and that offer some support for pushing off without needing a death grip on the handle.

Pole Tips: Traction and Durability

The business end of your poles is critical for their performance. The tips are usually made of:

• Carbide: This is the standard for good reason. Carbide tips are incredibly hard and durable, offering excellent traction on a wide variety of surfaces, including rock, dirt, and even ice. They will last for a very long time.
• Rubber Caps: Many poles come with removable rubber caps. These are useful for protecting hard surfaces from damage (like on pavement or indoor tracks) and for reducing noise. They generally offer less traction than carbide tips, especially on slick or loose surfaces.
• Basket Size: Some poles come with small baskets. While useful on snow, they can be a nuisance on technical trails, snagging on roots and rocks. For most ultras, you’ll want poles without baskets or with very minimal, easily removable baskets.
  • My Take: Always opt for carbide tips for ultrarunning. They provide the best grip and durability. I almost never use rubber tips on the trail; they just don’t offer enough bite. And for trail ultras, ditch the baskets if they’re cumbersome.

Weight: The Lighter, The Better (Within Reason)

As we’ve discussed, weight is a major factor. Every gram saved on your gear can make a difference over hundreds of miles. Aim for the lightest poles you can afford that still meet your durability and reliability needs. A typical ultrarunning pole might weigh between 5-9 ounces (140-255 grams) per pair.

Adjustability: Finding Your Perfect Length

Pole length is crucial for optimal performance. The general rule of thumb is:

• Uphill: When holding the pole upside down with your elbow at a 90-degree angle, the pole tip should be near your shoulder.
• Flat/Downhill: Your elbow should be at a slightly less acute angle, perhaps around 100-110 degrees.

This is why telescoping poles offer an advantage if you have the budget and space. However, most folding poles come in fixed lengths, and you’ll choose the length that best suits your average height and running style. Many manufacturers provide sizing charts based on your height. It’s essential to get this right. Poles that are too short will not provide optimal uphill power, and poles that are too long can be awkward on downhills and potentially dangerous.

My Personal Pole Journey: From Clunky to Carbon Featherweights

I started my ultrarunning journey with a pair of sturdy, but heavy, aluminum hiking poles. They served their purpose on some shorter hikes, but they were quickly relegated to the back of my gear closet when I started focusing on ultras. They were simply too cumbersome, too heavy, and the locking mechanisms weren’t always secure on the jarring terrain. I remember struggling to collapse them quickly at aid stations, fumbling with them on technical descents, and feeling the strain in my arms on long climbs. It was clear I needed something different.

My next foray was into some slightly lighter, but still aluminum, trekking poles with lever locks. This was a step up. The lever locks were more reliable, and they were a bit more manageable. However, the weight was still a significant factor for me during those longer efforts. The real revelation came when I invested in a pair of high-end, carbon fiber, folding poles with push-button locks. The difference was night and day. Suddenly, the climbs felt less taxing, my arms felt fresher for longer, and the ability to quickly stash them in my vest when I hit runnable sections was a game-changer. The lightness and the speed of deployment made them feel like a natural extension of my body rather than an external tool I had to manage.

I’ve experimented with different grip materials and strap designs since then, always prioritizing comfort and reliability. Cork grips have become my go-to for their comfort and sweat-wicking properties, and I look for straps that allow for a good push-off without requiring a tight grip. My current pair are a testament to the evolution of ultrarunning pole technology – incredibly light, incredibly strong, and incredibly easy to use.

Popular Ultrarunning Pole Brands and Models (A Snapshot)

While I won’t definitively crown one brand as “the best” because of the personal nature of gear, I can highlight some of the most respected and widely used brands in the ultrarunning community. These brands consistently deliver on the key features we’ve discussed.

• Black Diamond: Known for their durable and versatile trekking poles, Black Diamond offers several models that are well-suited for ultrarunning, particularly their Distance series (e.g., Distance Carbon Z, Distance FLZ). They are renowned for their robust construction and reliable locking mechanisms.
• Leki: Another giant in the pole industry, Leki offers a range of ultralight carbon fiber poles like the Ultratrail FX.One Superlite and various folding models. They are praised for their ergonomic grips, lightweight design, and secure locking systems.
• Daisuki: This brand has gained significant traction in the ultrarunning community for its focus on lightweight, durable carbon fiber poles designed specifically for running. Models like the Ultra Ranger V2 are often cited for their excellent balance of weight, strength, and packability.
• Salomon: While more known for their footwear, Salomon has also entered the pole market with some excellent options, such as their Speedstrike poles, designed to integrate seamlessly with their vests.
• Grivel: Primarily known for mountaineering gear, Grivel also produces high-quality, lightweight carbon fiber poles that are robust enough for the demands of ultras.

When researching, always check the latest reviews and specifications for specific models, as manufacturers frequently update their lines.

Choosing the Right Poles for Your Needs: A Step-by-Step Guide

To help you navigate the selection process, here’s a practical guide:

1. Assess Your Running Style and Terrain:
   • Are you a power hiker on steep climbs, or do you tend to run most sections?
   • What kind of terrain do you most frequently encounter? (e.g., smooth trails, rocky and technical, muddy, snowy).
   • Do you prioritize speed and agility, or do you need maximum stability?
2. Determine Your Budget: Ultrarunning poles can range from $80 to $250+. Be realistic about what you can afford, but remember that investing in quality poles can pay dividends in comfort and performance over time.
3. Prioritize Weight and Packability: For most ultras, especially those where you might need to stash your poles, folding carbon fiber poles are often the best choice due to their low weight and compact size.
4. Consider Grip Comfort and Material: Think about how your hands feel after hours of gripping. Cork and EVA foam are generally preferred for sweat-wicking and comfort.
5. Evaluate Locking Mechanisms: For folding poles, push-button is standard. For telescoping, lever locks are generally more user-friendly for ultrarunning. Ensure the mechanism is robust and reliable.
6. Consult Sizing Guides: Manufacturers provide height-based sizing charts. Measure yourself accurately and compare. If possible, try poles of different lengths in person.
7. Read Reviews and Seek Advice: Look for reviews from other ultrarunners. Ask experienced runners in your local community for their recommendations.
8. Try Before You Buy (If Possible): Many specialty running stores will have demo poles or staff who can help you test different models.

Maintaining Your Poles for Longevity

Even the best poles require care. Proper maintenance will ensure they perform reliably for years to come:

• Clean After Every Use: Especially if you’ve been through mud, sand, or salt. Rinse them with fresh water. If using a hose, be careful not to force water into locking mechanisms.
• Dry Thoroughly: Always allow your poles to dry completely before storing them. This is crucial for cork grips (to prevent mold and odor) and for any metal components to prevent corrosion. For folding poles, make sure the internal cord and sections are dry.
• Check Locking Mechanisms: Periodically inspect your lever locks for wear or damage. For twist locks, ensure they are clean and free of debris. For push-button mechanisms, ensure they operate smoothly.
• Inspect Tips and Straps: Check for wear on your carbide tips. Replace them when they become significantly blunted. Inspect straps for fraying or damage.
• Lubricate (Sparingly): If telescoping sections feel stiff, a tiny amount of silicone-based lubricant can sometimes help, but use this very sparingly and only if necessary. Avoid oily lubricants that can attract dirt.
• Store Properly: Store poles in a cool, dry place. Avoid storing them in direct sunlight for extended periods, which can degrade materials.

Frequently Asked Questions About Ultrarunning Poles

How do I determine the correct length for my ultrarunning poles?

Determining the correct length for your ultrarunning poles is crucial for maximizing their benefits and preventing strain. The most common method involves a simple test while you’re wearing your running shoes. Stand up straight, and bend your arm at the elbow so it forms a 90-degree angle. If you were holding the pole upside down, with your hand gripping just below the basket, the tip of the pole should come up to approximately your armpit or shoulder height. This provides a good starting point for uphill propulsion.

For flatter terrain or downhill running, you might prefer your poles to be slightly shorter, allowing your elbow to be at a more open angle, around 100-110 degrees. This is where adjustable or telescoping poles offer a distinct advantage. If you are purchasing fixed-length folding poles, you’ll want to choose a length that best suits the majority of your terrain. Most manufacturers provide a sizing chart based on your overall height. For example, someone around 5’8″ might typically use 120cm poles, while someone around 6’0″ might opt for 125cm or 130cm poles. It’s always a good idea to err on the side of slightly longer if you’re unsure, as you can often adjust your grip lower on the handle or strap to effectively shorten the pole’s reach when needed. However, if the poles are significantly too long, they can become unwieldy and awkward, particularly on technical descents.

Why are carbon fiber poles generally preferred for ultras over aluminum poles?

Carbon fiber poles are generally preferred for ultras primarily due to their significantly lower weight. In the context of ultrarunning, where every ounce matters and fatigue accumulates over many hours and miles, shedding grams from your gear can have a profound impact on your performance and comfort. Carbon fiber is a composite material that offers an exceptional strength-to-weight ratio, meaning it’s both incredibly strong and remarkably light. This translates to less arm and shoulder fatigue as you’re not having to lift and swing as much weight with each pole plant. Furthermore, the stiffness of carbon fiber can sometimes translate to a more efficient energy transfer when pushing off.

While aluminum poles are generally more affordable and can be more durable against impacts that might cause carbon to fracture, the weight penalty is often too significant for competitive ultrarunners. Modern carbon fiber poles are engineered for durability, with reinforced sections and robust construction to withstand the rigors of trail running. For many ultrarunners, the trade-off between the potential for greater impact fragility and the substantial weight savings of carbon fiber is a worthwhile one. The reduced fatigue offered by lighter poles allows them to maintain their form and power for longer, which can be critical in races that last for many hours or even days. It’s about optimizing efficiency and minimizing the energetic cost of carrying your equipment.

When should I consider using poles, and when might I want to stow them?

The decision to use or stow your poles in an ultra is a strategic one, deeply tied to the terrain and your personal energy management. Generally, you’ll want to deploy your poles for any significant uphill sections. They provide crucial assistance in propelling you forward, allowing you to engage your upper body and reduce the strain on your legs. On steep, sustained climbs, poles can make a dramatic difference in your ability to maintain a consistent pace and conserve energy for later in the race. They also offer valuable stability on uneven or loose uphill terrain.

On flatter, runnable sections of trail, particularly those that are smooth or have minimal technical challenges, poles can sometimes become more of a hindrance than a help. Constantly planting and retrieving them can disrupt your running rhythm and add unnecessary effort. In these scenarios, it’s often more efficient to stow your poles. Modern ultrarunning vests and packs are designed with quick-access pole holders, allowing you to securely stash your poles in a matter of seconds. Similarly, on very technical downhill sections where you need both hands for balance and quick footwork, poles might be temporarily stowed. However, on descents that are long and less technical, or where traction is a concern, poles can still be beneficial for stability and reducing impact on your quads. It’s a dynamic decision-making process throughout the race, and experienced ultrarunners learn to read the terrain and their own energy levels to make these choices fluidly.

What are the benefits of cork grips versus EVA foam grips on ultrarunning poles?

Both cork and EVA foam grips offer advantages for ultrarunning poles, but they cater to slightly different preferences and conditions. Cork grips are naturally antimicrobial and possess excellent moisture-wicking properties. This means they absorb sweat effectively, helping to keep your hands drier and significantly reducing the likelihood of blisters, which can be a major issue on long ultras. Over time, cork also tends to mold to the shape of your hand, providing a more personalized and comfortable fit. Many runners find the feel of cork to be more natural and less prone to becoming slippery when wet, as it doesn’t become as slick as some synthetic materials.

EVA foam grips are also lightweight and comfortable, and they do a good job of wicking sweat. They often provide a slightly softer feel than cork and can be very durable. For runners who prefer a bit more cushioning or find cork to be too firm, EVA foam can be an excellent choice. The primary difference often comes down to personal preference and how your hands react to moisture. If you’re prone to blisters from sweat, cork is usually the go-to choice. If you prefer a slightly softer feel or have had issues with cork degrading, EVA foam is a fantastic alternative. Ultimately, both are superior to hard rubber grips for long-distance running, as they offer better comfort and sweat management.

How do I care for my poles to ensure they last a long time?

Proper care and maintenance are absolutely essential to ensure your ultrarunning poles remain reliable companions for many miles. The most critical step is to clean them after every use. If you’ve been running through mud, dust, or sand, rinse them thoroughly with fresh water. For folding poles, pay attention to the internal cord and ensure no grit is left behind. If you’ve been in saltwater, a freshwater rinse is even more important to prevent corrosion.

Drying is just as crucial. Always allow your poles to air dry completely before storing them. For cork grips, this prevents them from becoming waterlogged, which can lead to mold, odor, and a less pleasant feel. For metal components and telescoping sections, thorough drying prevents rust and corrosion. If your poles have telescoping sections with lever locks, periodically check the levers to ensure they are functioning correctly and not damaged. For twist-lock mechanisms, ensure they are clean and free of debris that could cause them to seize up. Examine the carbide tips for wear; they are designed to be replaced when they become significantly blunted, as worn tips will compromise traction. Finally, store your poles in a cool, dry place, away from direct sunlight, which can degrade the materials over time. Treating your poles with care will extend their lifespan and ensure they are ready for your next adventure.

The Future of Ultrarunning Poles (Without Empty Rhetoric)

The evolution of ultrarunning poles has been driven by the relentless pursuit of lighter, stronger, and more efficient gear. We’ve seen advancements in materials science leading to even lighter and more resilient carbon fiber constructions. The integration of poles with running vests and apparel continues to improve, with more streamlined and secure stowing solutions becoming standard. Ergonomics are constantly being refined, with grip designs and strap systems offering enhanced comfort and power transfer.

While the core functionality of poles remains, expect continued incremental improvements in areas like durability, ease of use, and perhaps even smart features that could monitor your cadence or pole plant efficiency. The focus will undoubtedly remain on making poles as unobtrusive and effective as possible, seamlessly integrating them into the runner’s stride and allowing them to focus on the trail ahead.

Choosing the right poles for your ultras is an investment in your performance and enjoyment. By understanding the key features, considering your personal needs, and prioritizing quality, you’ll find a pair that will help you conquer any trail, no matter how long or challenging. Happy trails!