So as most of you already know, I
have been really focusing on trail running for about the last year. Honestly, my drive to do road races has
dwindled and most of the reasoning has to do with my love for trail
running. When I run on the road, it is
the same repetitive movement step after step.
It really takes a toll on my body (I’m not a young buck anymore). The views are incredible on the trails, the
sounds and wildlife are amazing, and I am much less injury prone when I run
trails. This can due in large part to
change your stride when going up and down hills as well as running on uneven
terrain. You are essentially
strengthening your legs, ankles, and feet while you are trail running, much
more than when you run on the road. It
is no wonder why so many elite road runners spend at least 30% of their time on
trails.
I started looking into trekking poles
after seeing many elite trail runners using them on their hill climbs. I wanted to understand why people would use
trekking poles, what benefits there were and any disadvantages.
Advantages
The biggest reason to use trekking
poles is actually to help you keep good form, especially going up hills. If you don’t run with poles, many runners
tend to hunch over. Some people even use
techniques where you push down on your knees with your hands to give a little
extra help going up the hill. The
problem of not running erect is that you put a lot of stress on your back, hip
flexors, neck, and glutes.
You also are reducing the amount of
oxygen you can take in (by as much as 30%) because your lungs can’t fully
expand. That in turn reduces your
efficiency. By using poles, you are
using the poles to help you stay upright, especially on the up hills.
Another advantage of trekking poles
is that you are using the poles to take some of the load (weight) while you are
running. This in turn makes you more
efficient over longer distances and reduces overall stress on your body. Your arms are not exactly light. While it not be a big deal over very short
distances, it will take a toll, in longer distances. Here is a quote that explains this in more
detail.
If you simply take the weight of your arms off your
feet, over the day's hike, you can save substantially on what is normally being
moved along by your lower body. Once you get good at it, and well-coordinated
(as well as a fit upper body), you can press down with just 20 pounds on each
stride (left and right step) for a fairly long distance. This is maybe over
twice the weight of a big arm. Over the length of a mile you will transfer
40,000 pounds to the poles instead of your legs and feet. This assumes you have
something near a left to left foot pace of about five and a quarter feet. This
gives you about 2000 strides a mile (times 20 pounds each stride). Trail Space,
Seth Levy, May 2010
Trekking
poles can also add power to your stride.
If you have power-hiked any steep hills, it is easy to lose steam in a
hurry. Using trekking poles can add
power, using your arms to help propel you forward, taking some of the stress
off your legs. This can also be a
benefit on the relatively flat or rolling hill sections of runs and races.
The last
advantage I will discuss is stability.
When you get tired or are running over technical terrain, you can lose
your grip or just focus less on your balance.
Trekking poles can really help provide a more stable gait and even catch
you when your foot slips a little. I
have noticed that running downhill, which is my arch nemesis, has become much
easier. I have huge confidence issues
when running downhill. I hate to fall
and am terrified of landing on a huge rock and breaking a rib or cracking my
head open on the way down hills. With
trekking poles, I can use them kind of like when I ski, planting a pole for
stability, especially on more technical trails.
Disadvantages
Many people
think that the weight is a disadvantage, but many of the poles now are made out
of thin (strong) carbon fiber. They are
extremely light weight and really negate this concern.
Another
perceived disadvantage is that they are hard to use or take more effort than
running without poles. While this is
true at first, you will quickly learn how to use the poles and you get used to
pushing of with your arms after a few uses.
With that being said, it is vital that you practice with your trekking
poles prior to a race. I will share the
proper way to hold poles and proper technique later.
If you are
using poles in muddy or soft conditions, the poles might stick in the ground it
pulls out of your hand. This does happen
on occasion, but the strap around your wrist will help so you don’t have to run
back for it.
Different Types of Poles
There are
poles that fold and some that do not.
The folded ones usually come in 3-4 sections with a string or some other
material inside them so they all stay together (kind of like a tent pole). Some poles are made out of aluminum and some
are made with carbon fiber. The aluminum
is thought of as being stronger, but that is not always the case. IT really depends on how the carbon fiber is
used to make the poles. Aluminum weighs
more and once it is bent, there is no fixing them. With carbon fiber, they are more flexible and
lighter, but in general break more easily than aluminum.
How to Hold Trekking Poles
You should
use the strap on your trekking poles.
The reality is that you should not have to grip the handles very
tightly. If you do, your hands will
fatigue and become sore. You want to put
your hand up through the strap and then grip the pole. This will put some of the strap between your
hand and the handle. You really want to
allow the pole to pivot and the pressure to be on the strap, underneath your
wrist. See the below video at about 2:15 minute in. The video also shows how to properly use the
poles. With that being said, the runner
is actually using poles that are a little shorter than they should be. Your arms should be at roughly a 90 degree
angle when standing in your running shoes.
I will be comparing two popular trekking poles later this week, the Black Diamond Distance Carbon FLZ Poles and the Mountain King Trail Blaze. I hope you enjoyed this blog post and please let me know if you have any questions in the comments.
This article completely changed my mind, now I know that trekking poles have so many benefits, I have never used it before.
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