Should you be using Trekking Poles?

The stigma that walking / trekking poles are just for people with silver hair, sporting red socks, has long since been removed from the outdoors. Whether you're out on a hike, or even lining up on the start line of an ultra run, they're very much common place now.

I'd say 'Do I need walking poles?' is one of my most frequently asked questions, and in this short post you'll hear my answer...

Paul poling his way to the summit of Mount Toubkal

From my experience, trekking poles are a fantastic asset on a trek or expedition, if you know how to use them. That last bit is crucial. When you first pick up a set of poles you may find them a bit of a chore. Suddenly, you're having to think about more than just where to put your feet, and these things which are meant to be helping really aren't. A bit of perseverance may be required, and often a little less effort too. I've often seen people over-thinking it, when actually a lot of pole use can be very natural and even intermittent. And so, if you are won over by my upcoming argument as to why they're so good, get practicing with them well in advance of heading off on your expedition.

So why do I love using trekking poles?

1) Reduced strain on my joints and muscles in descent

For me, this is a massive reason to use walking poles on everything, from day hikes, through to multi-day treks.

Poles help you brake on descent, which in turn reduces the eccentric muscle contractions. It is this style of contraction that can bring on the highest level of muscle soreness post hike. Your knee and ankle joints will also thank you for it as the forces put through them will be lessened. It's hard to argue against wanting to reduce the daily impact on the body when you're undertaking a multi day trek, such as Everest Base Camp.

I do remember reading an article a while ago now about mountaineering legend Peter Habeler. Even in his 80s he's still extremely active and able to get into the mountains. When asked why he feels he's maintained this ability he put it down to his use of poles from a very early point in his climbing career. Even before walking poles were what they are now, he was using fixed length ski poles to aid his hiking.

2) Better Balance and Stability

When I'm out with my dog in the hills people will often say 'That's cheating, she's got 4 legs!'. Enter the walking poles - suddenly you've gained two further points of stability. You'll not only be able to tackle boulder fields more confidently, but you'll also find your core has to work less throughout the hike. This is particularly beneficial if you're strapping a heavier pack onto your back.

On my way to Mera Peak with my poles

3) Uphill Effort is Reduced

Whether you believe you're suddenly pushing your way up the hill, or just have an improved gait thanks to the use of poles, you will find moving uphill more efficient. I particularly enjoy the way they help me get into a steady rhythm, making the whole experience that bit more enjoyable. It is believed that you'll burn 20% more calories using walking poles, so the actual 'output' will be greater, but I personally feel the benefits far outweigh this extra expenditure.

4) Improved Posture

By using poles (properly) you will improve your hiking posture, which in turn improves your breathing. Further to this, the utilisation of your upper body muscles will bring on muscular development and endurance in this area, translating to an improved day to day posture too.

One or Two Poles

My personal approach has always been two walking poles where possible. This brings balance to the body and amplifies the effect on all the points I've made above. Some people do prefer just one, and I'd argue those that do just use one probably see increased stability compared to not using one at all

What to look for when purchasing poles?

There are so many options out there on the market, and your budget is probably the best starting point. You could go down the shops and pick up two for £8.99, or you could even find some for £180.

And even though on the face of it they may all seem like 'a walking pole is a walking pole' there are quite a few differences. The materials used, and therefore the final weight will be the first thing to look at. The build quality, and therefore robustness and longevity of the pole will increase the more you spend. Finally, there is the technology used in the pole - the design of the handle and strap, whether it's adjustable or foldable, is it twist lock or flick lock, does it have suspension?

A few final tips from me

• It is worth spending a bit of money on your walking poles. Nearly all the bits of broken poles I've ever had to pick up on the hills have been cheap ones. They are also quite heavy and the handles aren't very comfortable.

• My personal favourite brands have been Leki and Black Diamond

• Do not use the rubber tip ends unless you're on tarmac. They just come off and litter the ground when used on mixed terrain (especially boulders)

• Carbon poles are super light, but they are that bit more delicate. An Aluminium pole will be a bit more robust

• Adujustable poles are nice if you like to change the length depending on the trail gradient. Often, you should extend the poles a bit on steep descents to increase their effectiveness.

• If buying fixed length poles (or setting the length for general use), then the correct length is when your forearm is parallel to the floor when holding the walking pole.

• If you have twist lock adjustable poles with multiple sections which extend, make sure all the lengths are about the same length. This prevents having a weaker joint which could snap easier in the event of a fall.

• Take your hands out of the wrist straps when using the poles on tricky terrain. If you slip or fall you're better off letting go of the poles completely.

• If you like scrambling or climbing then buy foldable 'Z Poles' which you can put into your pack rather than strapping them onto the outside where they can become a hinderance.

Happy poling!

Poles are popular, but not everyone uses them all of the time