How to Choose the Best Trail Running Pole Length and Type

Written by:

Jason Koop

CTS Premier Ultrarunning Coach

Updated On

May 29, 2025

Trail running poles are increasingly popular in ultramarathon events. Once largely confined to European races, ultrarunning-specific trekking poles are common in nearly every mountainous ultra in the United States. Advancements in materials and construction have helped to make trail running poles lighter and easier to carry and stow. Used correctly, they can aid propulsion, improve stability, and spread out the total load of running uphill and downhill. Choosing the best trail running poles is a matter of selecting the right length and type (folding or non-folding) for you. Here’s a guide to choosing the best trail running poles for you, along with a list of poles that CTS Coaches have purchased and used in their own training and racing.

Pros of running with poles

They may help with posture

Some runners find poles help them maintain a more upright posture while climbing, and especially when they are fatigued. While the long-term remedy for hunching forward should be training so you don’t need the poles, in the short term they may help minimize back pain caused by altered posture due to fatigue.

They may help with propulsion, but at a cost

Using poles may help you maintain a faster pace, particularly uphill, by adding propulsive force over four contact points instead of just your two feet. However, they may not save you any energy and in some instances will be less economical and thus require more energy. Training consistently with poles may improve your economy when using them.

They spread the load

One of the biggest advantages of using poles is simply taking some of the workload off of your legs and onto your arms. This can be an advantage, even if you are not necessarily faster while using them. By reallocating some of the work necessary from your legs to your arms, you can reduce the localized fatigue associated with the many thousands of contractions your leg muscles will have to manage during the course of an ultramarathon. This, in theory, will leave your legs fresher for longer, delay fatigue, and leave you better off for the last half of the race.

Cons of running with poles

They’re something else to carry

Most athletes use collapsible poles that can be strapped to a pack. They may not weigh a whole lot, but they are pretty bulky and sometimes just get in the way. Before your event, examine the course and determine where you’re most likely to want them. Consider picking them up at an aid station and dropping them at a later station, if the rules permit.

They can get in the way

Taking a drink or eating while on the move can be less convenient when you’re carrying poles. It’s not overly complicated to hold both poles in one hand while getting food or fluids, but for a fatigued ultrarunner it can be just enough hassle that they delay or skip eating and drinking, or stop completely to eat/drink. Either or both typically negate any pace advantage using the poles may have provided.

Types of Running Poles

When considering your weapon of choice (seriously, they can be considered a weapon, just try to carry them on an airplane), you really have 2 fundamental options.

• Fixed length, foldable: Foldable poles are by far the most common poles you will see in an ultramarathon. They are stiff, lightweight, convenient and reliable, and will provide the broadest utility across most use cases. While not best in category across any one area, they have no glaring drawbacks. To boot, packs and other accessories now often come with built-in storage features that fit almost all foldable poles, adding to the convenience. 
• Fixed length, non-foldable: As the name implies, these poles are one length and will not fold or collapse. They are typically made out of one continuous piece of carbon. They will be lighter than foldable poles and will feel oh-so-slightly stiffer. Because they have fewer sections joined together, they will subject to fewer failure points as compared to foldable poles. However, unless you want to jury rig your pack, they must be carried by the runner the entire time. These poles are great if you are trying to shave every ounce from your kit, you use poles significantly on the downhills or sideslopes, and you don’t mind the inconvenience of having your hands tied up (or at least one of them). Word of warning, these are a pain if you are going to travel by air to a race. They won’t fit in any standard luggage and will cost you whatever the airlines are charging to check whatever carrying contraption you devise. I have traveled with non-foldable poles using a storage tube meant for engineering drawings.

There are also varied length, foldable or collapsible poles. I don’t think it is worth considering a varied length pole. While the versatility of changing your pole length mid run and the precision of having the perfect length can seem attractive, the weight (which is only 2-4 oz per pair in most cases), bulk and hassle (micro adjusting the pole) penalty you pay for these types of poles simply is not worth it. Plus, if you really think you are going to get an extra benefit from having a 121.3 cm length pole (vs. one of the standard lengths), think again. Things are rarely that precise out in the field. However, if you are unsure of what exact pole length to get, these types of poles might be a good option as you can try out different lengths during training and then upgrade to a lightweight fixed length kit when the time comes.

How to choose the best trail running pole length for you

Open up any instruction manual for hiking poles and you will see a diagram like the following-

Figure 1- from Black Diamond Z-poles manual

Pretty much all of the hiking pole manufactures recommend your elbow to be between an 80 and 100 degree angle (10 degrees above or below horizontal) when the pole is held perpendicular to the ground and your elbow by your side. This is a good starting point for most runners under most conditions. However, to be frank, there is almost no science behind 80-100 degrees determining the perfect pole length choice. While elbow joint angle/force relationships have been studied extensively, the fact of the matter is in real world conditions, how comfortable you are using poles will drive performance (wait for next week’s science section to tease that out).

The one caveat I will add to the manufactures’ sizing charts is that if you are more experienced you can size up. Runners with more experience using poles will use them in a wider array of cases (uphill, downhill, side slopes, etc.) and the extra length can come in handy on a downhill, side slope, or at the end of the push phase. If you are less experienced, size down. A shorter pole length will be more conducive to the way you use poles and you will be more comfortable using them.

How to choose between foldable or non-foldable trail running poles

Choosing between foldable and non-foldable trail running poles depends on your experience level, use case of the race as well as how you think you will use poles in the real world.

In most cases, fixed length foldable poles will be the best choice. They are easy to use, lightweight and stiff. You can get them out of the way when you need to scramble up a rock, are running on a flatter or downhill section, or need to grab something out of your pack. If you want one set of poles for everything, this should be your choice. Similarly, if you don’t have much experience using poles, or will be limited in your training when you use them (you live in a flat area, etc.), foldable poles will be the best choice simply for convenience.

If you plan on using your poles a lot on the downhill, you don’t mind running with them, and you don’t need to store them, then you should at least consider a pair of fixed length non-foldable poles. They are lighter and stiffer than foldable poles. They are also generally more reliable (i.e., they won’t break) because there are no joints. I only recommend fixed length poles for athletes who have a lot of experience using poles and will use them uphill, downhill and on side slopes.

Figure 2- Non-foldable poles jury rigged to a pack. http://www.ansa.it

The Leadville Trail 100 is a great use case for fixed length non foldable poles if you plan on using a pacer. The unique rule where pacers are allowed to mule their runner (carry stuff for them) means you can take advantage of the weight and stiffness of a fixed length pole and simply give them to your pacer when you want your hands free or are not going to use them. Note: the Leadville Trail 100 is the only race (to my knowledge) that has this unique rule. In any other race, runners are not allowed to offload their stuff onto their pacer.

So, to sum it up, if you are less experienced athlete, or if your use case primarily involves using poles on the uphill, a pair of fixed length, collapsible poles, perhaps in a slightly shorter length will work for you.

If you are experienced using poles, will use them on uphills, most downhills and sideslopes, you should at least consider using a pair of non-foldable fixed length poles and also consider using a length slightly longer than manufactures’ recommendations.

The Trail Running Poles I Use

Personally, most of the time I use a pair of fixed length, non-foldable 125 cm FK Pole from Ultimate Direction. I used these poles for races like the Leadville Trail 100 (where I could give them to my pacer) and the Tor Des Geants (where I used them uphill, downhill and generally to avoid falling on my face).

While both of these races represent a bit of a narrow use case, the poles are a good choice for me overall as I use poles a lot on the downhills and I don’t mind running with them in my hands when needed. During training, I use these poles 60% of the time. The other times I use a pair of Black Diamond Carbon Fiber Z-poles. I use these poles mainly when I know I will be running on flatter surfaces for long periods of time and will want to have the poles stowed.

Note- In an effort of full disclosure, both of these poles were provided to me for free. I will say, though, that after losing my original pair of Ultimate Direction poles (it’s a long story), I bought another pair at full retail.

What Our Coaches Buy: Trail Running Pole Product Recommendations

CTS does not have partnerships with brands that sell trail running poles, so the product recommendations below are based on what the CTS Ultrarunning Coaches purchased with their own funds.

Bri Boley
Height: 5’2″
Pole Length: 110 centimeters
Product: Black Diamond Distance CArbon Z
Why I recommend them: Durable (I’ve been on the same pair for 9 years)

Sarah Scozzaro
Height: 5’4.5″
Pole length: 110 cm
Product: Black Diamond Distance CArbon Z
Why I recommend them: Durable, do the job well, affordable

Frederic Sabater
Height: 5’7″
Pole length: 120 cm
Product: Black Diamond Distance CArbon Z
Why I recommend them: Durable, light easy to find for 20-30% off in Europe

Stephanie Howe
Height: 5’8″
Pole length: 130 cm
Product: Leki Neotrail Pro FX.One Superlite
Why I recommend them: Lightest, foldable poles available.
Coach Ryne Anderson notes: “Only experienced pole users should get the Superlites, someone with a skiing background, like Stephanie. Due to their lightweight, they break easily. I’ve had several athletes get a pair of these and break them.”

Ryne Anderson
Height: 5’9″
Pole length: 130 cm
Product: Leki Ultratrail FX.One
Why I recommend them: Light and durable. The Trail Shark glove system allows for better power transfer through the poles compared to a traditional loop.

Anne Tisdell (Winner of 2025 Arizona Monster 300)
Height: 5’3″
Pole length: 110 cm
Product: Black Diamond Distance Z (aluminum)
Why I recommend them: Incredibly light, and I don’t have to adjust them for my height every time I unpack them during a long race. I used these for every step of the Arizona Monster 300 and they felt featherlight from beginning to end. I also got them stuck in approximately 100 cracks during the race, and they miraculously never broke.

Adam Ferdinandson
Height: 5’10”
Pole length: 130 cm
Product: Leki Ultratrail FX.One
Why I recommend them: Light, reliable, cork grip is great. Glove system is very cool. I’ve used the Black Diamond Carbon Z’s and went through multiple sets that had issues, were generally heavier, problematic hand straps, foam grip gets really slippery. Haven’t had a single issue in a year of Leki use, plus they look way cooler.

Darcie Murphy
Height: 5’5″
Pole length: 120 cm
Product: Leki Neo Trail FXone Super lite
Why I recommend them: Light, foldable, durable. I like the strap vs. shark glove system, easy to loop through wrist and have hands free. I broke two pair of Black Diamond carbon poles, the slide system with the foldable pole was the weak point both times. I’m not a big sweater so haven’t noticed the foam grip getting slippery. Can use a variety of gloves, from thin to warm mittens depending on temperatures.

Tips for using trail running poles effectively

Consider these factors before deciding to use or not use poles in your ultra:

• Generally speaking, the more you are going to power-hike and the greater the amount of vertical change on the course, the more aid you will get from using poles.
• You should train with poles for at least four weeks leading up to the race. This is to acquire the necessary skill, strength, and stamina in your arms to use the poles effectively. It will also give you time to decide if you want to use the poles only when moving uphill or in both the uphill and downhill portions.
• You can use your poles for stability (uphill and downhill), for propulsion (uphill only), and as a means of coping with the forces associated with downhill running. You will get the most benefit if you learn to use them for all three.
• Find the right pole size. Your elbow should be bent at an approximately 90-degrees when your elbows are at your sides and the poles are touching the ground. You should be able to grasp the handle grip higher or lower, depending on the situation.
• If using your poles for propulsion, align and time the pole strike with your foot strike, step for step. This will maximize the work done by the upper body.