Updated May 2026
Trail running poles divide opinion. Ask ten trail runners whether you should use them, and you will get ten different answers. Ask ten ultra runners the same question, and nine of them will say yes, emphatically.
Two things recently made my position clear recently. The first was watching the Cocodona 250 this month, a 253-mile race through Arizona, where virtually every runner in the field was using poles. Not just the back of the pack. The front runners, the elite athletes, the people covering 250 miles of desert mountain terrain faster than most of us can imagine. Poles were standard kit without exception.
The second was the Thames Path 100. I ran miles 60 to 80 with a friend on her first 100 miler through the night. Runners overtook us using poles, and we overtook runners without them on the same sections. The difference in efficiency was visible in real time, not marginal, genuinely significant over sustained effort. As a UKA-qualified running coach, I have watched the poles debate play out over many years and many races. The honest answer is that poles are not for every runner or every race. But for the right runner on the right terrain, they are genuinely transformative.
When Should Trail Runners Use Poles?
Use poles for ultra marathons of 50k and beyond on hilly terrain. The energy savings on long climbs compound significantly over many hours. Use them on mountain terrain with significant elevation gain where engaging your upper body reduces the stress on your legs. Use them late in a race when your legs are failing and your confidence on technical descents is reduced. They give you two extra contact points with the ground and significantly reduce the risk of falls.
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Do not use poles for short trail races under half-marathon distance where the energy cost of carrying and deploying them outweighs the benefit. Do not use them in fell racing, where they are rarely appropriate for the short sharp mountain format. Always check race rules before assuming poles are permitted.
Comparison Table
| Pole | Best For | Weight | Price |
|---|---|---|---|
| Black Diamond Distance Carbon Z | Best overall | 130g per pole | Around £140 |
| Leki Ultratrail FX.One | Best for racing | 155g per pole | Around £160 |
| Mountain King SkyRunner | Best UK made | 110g per pole | Around £120 |
| Aonijie Carbon Poles | Best budget option | 185g per pole | Around £45 |
Black Diamond Distance Carbon Z — Best Overall Trail Running Pole
The Black Diamond Distance Carbon Z is the pole that comes up most consistently when serious trail and ultra runners discuss what they use and why. The 100% carbon construction keeps the weight to around 130g per pole. The three-section foldable Z-Pole design collapses to around 34 to 40cm, depending on length, compact enough to fit in most running vest pockets or bungees when you are on runnable sections. Deployment is fast; a simple flick unfolds and locks the pole ready for use.
The EVA foam grip is comfortable over long distances, and the breathable strap is moisture-wicking. Interchangeable tech tips mean you can switch between carbide tips for grip on trail and rubber tips for road sections. For a runner buying their first serious pair of trail running poles, this is the place to start.
Pros: Best all-around trail running pole, 100% carbon, fast Z-Pole deployment, compact when folded, interchangeable tips, widely available
Cons: Fixed length, so choose carefully, pricier than budget alternatives
UK price: Around £130 to £150
Leki Ultratrail FX.One — Best for Racing
Leki’s Trail Shark grip system sets these poles apart from everything else on the market. The Trail Shark strap attaches to your hand like a glove; you click in and out rather than threading your hand through a conventional strap. On technical terrain where you need to quickly release your poles and use your hands for scrambling, this system is faster and more secure than any alternative.
The carbon shaft is extraordinarily light at around 155g per pole, and the poles fold into three sections that stow easily in running vest pockets. These are designed for runners who use poles regularly and race with them seriously. If you know poles are part of your racing toolkit and you want the best available, this is the choice.
Pros: Trail Shark grip system genuinely superior for racing, ultra lightweight, fast compact folding, trusted by elite ultra runners worldwide
Cons: Premium price, the Trail Shark system takes some adjustment, not necessary for occasional pole users
UK price: Around £150 to £180
Mountain King SkyRunner — Best UK Made Pole
Mountain King is the only pole manufacturer making trail running specific poles in the UK, built in their factory in Newcastle. That distinction matters because the design choices are made with running in mind from the ground up rather than adapted from hiking or trekking poles.
The SkyRunner uses Toray 800 carbon, the highest grade available, which gives an exceptional strength-to-weight ratio at around 110g per pole, making it the lightest option on this page. The poles fold into four sections and pack down to a compact size suitable for most running vest bungees. For UK-based trail and ultra runners, the Mountain King has a strong following and is the pole of choice for many UTMB runners.
Pros: UK made in Newcastle, Toray 800, the highest grade carbon, lightest pole on this page at 110g, specifically designed for running, competitive price for the quality
Cons: Not available on Amazon, less widely stocked in UK retailers
UK price: Around £110 to £130
Aonijie Carbon Poles — Best Budget Option
If you are new to using poles and want to try them before committing to a £150 plus pair of carbons, the Aonijie carbon poles are the most sensible starting point. You may already know the Aonijie brand from their hydration vest, which features prominently in our trail running vests guide. They produce consistently good quality trail running gear at significantly lower price points than European premium brands.
The Aonijie carbon poles fold into three sections, weigh around 185g per pole and come with interchangeable tips. They will not match the Black Diamond or Leki for weight, stiffness or long-term durability, but for a runner doing their first 50k who wants to experience how poles affect their climbing and descending, they represent excellent value.
Pros: Excellent entry-level value, carbon construction, foldable and packable, interchangeable tips, good introduction before committing to premium options
Cons: Less stiff and durable than premium carbon options, heavier than Black Diamond and Leki
UK price: Around £40 to £55
What to Look for in a Trail Running Pole
Carbon over aluminium every time for trail running; lighter, stiffer, better energy transfer.
Foldable over adjustable: foldable poles collapse small enough to store in a running vest while you are on runnable terrain, adjustable poles cannot.
For weight: target under 200g per pole for distances up to 50k and under 150g for 100 miles and beyond, where every gram accumulates over many hours.
For length: a good starting point is the 90 degree rule — stand upright, pole tip on the ground, elbow at 90 degrees. Most trail runners size slightly shorter than their hiking pole length as a shorter pole is more efficient for the running motion. Common lengths are 105cm, 110cm, 115cm and 120cm.
How to Use Poles Effectively
- On climbs, plant both poles simultaneously with each stride, pushing down and back to propel yourself forward and upward. Think of it as adding an upper-body engine to your lower-body effort.
- On descents, use poles for balance and braking on steep technical ground, planting slightly ahead of your feet and using them as stabilisers rather than propulsors.
- On flat runnable terrain, stow your poles. Most running vests have bungees specifically designed for folded poles. Use them — poles on flat ground add weight without benefit.
Practice deploying and stowing quickly. In a race, you will need to move from stowed to deployed at the base of a climb and back again at the top without breaking stride. Do it repeatedly in training until it is automatic.
Frequently Asked Questions
Are trail running poles worth it?
For ultra distances on hilly terrain, yes. The energy savings on long climbs and stability on technical descents are meaningful advantages that compound over many miles. For shorter trail races, they are generally not worth the additional weight.
What length poles do I need for trail running?
Stand upright with the pole tip on the ground, and your elbow should be at roughly 90 degrees. Most trail runners go slightly shorter than their hiking pole length. Common lengths are 105cm to 120cm.
Can I use hiking poles for trail running?
You can, but they are not ideal. Hiking poles are heavier, do not fold as compactly and are not designed for the running motion. Carbon running specific poles are a significant upgrade.
Are poles allowed in fell races?
Poles are rarely used in fell racing and are not appropriate for the short, sharp mountain racing format. Check the specific race rules for any event before assuming they are permitted.
Which trail running poles do elite ultra runners use?
Leki and Black Diamond dominate at the elite level. The Leki Ultratrail FX. One Trail Shark system is particularly popular among competitive ultra runners for its speed of deployment and security on technical terrain.
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