Ultrarunning presents an array of challenges that test the limits of endurance, strength, and mental fortitude. As distances stretch beyond the marathon and terrain becomes increasingly rugged, ultrarunners often seek tools to aid their journey. One such tool, increasingly popular among ultrarunners, is the trekking pole. Let's dive in!
The Benefits of Using Trekking Poles
1. Enhanced Stability and Balance:
- Technical Terrain: Trekking poles offer additional points of contact with the ground, improving stability on uneven, rocky, or slippery surfaces.
- Stream Crossings: Poles can help maintain balance while navigating through streams or across narrow bridges.
2. Reduced Impact on Joints:
- Downhill Running: Poles can absorb some of the impact forces when descending steep trails, reducing stress on knees and ankles.
- Long Distances: Distributing effort between arms and legs can reduce the overall impact on your lower body over long distances.
3. Increased Efficiency:
- Uphill Ascents: Using poles can help engage your upper body muscles, making climbs less taxing on your legs alone. This can lead to a more efficient and faster ascent.
- Consistent Rhythm: Poles can help maintain a consistent pace and rhythm, especially on steep or technical sections of the trail.
4. Endurance Boost:
- Energy Conservation: By engaging more muscle groups, poles can help conserve energy and delay fatigue. This is crucial in ultrarunning, where maintaining energy levels is key to success.
- Load Redistribution: Poles can redistribute some of the load from your legs to your upper body, allowing for a more balanced energy expenditure.
Choosing the Right Trekking Poles
1. Material:
- Aluminum: Durable and cost-effective but slightly heavier.
- Carbon Fiber: Lightweight and strong but can be more expensive and prone to damage in extreme conditions.
2. Adjustability:
- Telescoping Poles: Adjustable in length, allowing for customization based on terrain and personal preference.
- Folding Poles: Compact and easy to carry, ideal for races with varying terrain where you might need to stow the poles.
3. Grip and Straps:
- Ergonomic Grips: Look for comfortable, ergonomic grips made of materials like cork or foam to reduce hand fatigue.
- Adjustable Straps: Straps help secure the poles and reduce the effort needed to grip them, making long-distance use more comfortable.
4. Tip Type:
- Carbide Tips: Durable and suitable for most terrains, providing excellent grip on rocks and dirt.
- Rubber Tips: Useful for urban or mixed terrains and to protect trails from damage.
Using Trekking Poles Effectively
1. Proper Technique:
- Uphill: Plant the poles behind your feet and push off as you ascend, using your arms to help propel you upwards.
- Downhill: Plant the poles in front of you to help control your descent and reduce impact on your knees.
- Flat Terrain: Use a rhythmic, alternating motion where the pole plant mirrors the opposite foot's stride, maintaining balance and pace.
2. Training:
- Practice: Incorporate poles into your regular training to develop proper technique and build upper body strength.
- Adaptation: Allow your body to adapt to the additional workload on your arms and shoulders to avoid overuse injuries.
3. Race Strategy:
- Terrain Analysis: Use poles strategically based on the race profile. They are most beneficial on steep climbs and technical descents.
- Stowing Poles: Practice stowing and retrieving poles efficiently during a race. Some packs and vests are designed with pole storage in mind.
Potential Drawbacks
1. Weight and Bulk:
- Extra Weight: Carrying poles adds extra weight, which can be a disadvantage if not used effectively.
- Storage: Managing poles when not in use requires practice and can be cumbersome.
2. Learning Curve:
- Technique Mastery: Proper use of trekking poles requires learning and practice, which might not be immediately intuitive.
Conclusion
Trekking poles can be a game-changer for ultrarunners, offering benefits in stability, efficiency, and endurance. By choosing the right poles, mastering proper technique, and integrating them into your training and race strategy, you can enhance your performance and enjoyment on the trails. Whether you’re tackling steep mountain races or navigating technical terrain, trekking poles can provide the support and confidence needed to go the extra mile.
At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling to aid in your trail and ultra running training.
Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!
Happy trails and strong strides!
