Trekking Poles: Your Secret Weapon for Conquering Steep Trails

For hikers, trail runners, and mountaineers, the debate over Trekking Poles has long been a topic of spirited discussion. Are they essential tools for conquering challenging ascents, or are they just extra baggage that weighs you down? A groundbreaking study led by Nicola Giovanelli, an Italian mountain runner, coach, and sports science professor at the University of Udine, provides compelling evidence that Trekking Poles can significantly enhance performance on steep uphill climbs. Published in the European Journal of Applied Physiology, this research dives deep into the biomechanics of using Trekking Poles, offering insights that could change the way you approach your next mountain adventure.

The Science of Trekking Poles: A Deep Dive

To understand the true value of Trekking Poles, Giovanelli and his team went to extraordinary lengths—literally. They engineered a custom treadmill capable of inclining up to 45 degrees, equivalent to a 100 percent gradient, making it the steepest treadmill in the world. With an extra-wide belt to accommodate pole use, this setup allowed them to simulate the intense conditions of mountain climbing in a controlled environment. Their mission was to answer a question that has puzzled outdoor enthusiasts for years: do Trekking Poles actually make climbing mountains faster or easier?

The study involved 15 trail runners who performed a series of tests both on the treadmill and on real-world mountain trails. Equipped with force-sensitive Trekking Poles and insoles, the runners provided data on how much force their legs and arms exerted during uphill efforts. The researchers also used portable VO2 analyzers to measure aerobic output, ensuring a comprehensive look at energy expenditure. Tests were conducted with and without the poles at various inclines, allowing the team to compare performance across different conditions.

Previous research on Trekking Poles had already established some baseline findings, particularly on flat terrain. Studies showed that using the poles increases energy expenditure by about 20 percent due to the added effort of engaging the upper body. However, this extra effort often translates to faster walking speeds, longer strides, and, in some cases, a reduced perception of effort. But flat terrain is only part of the story for outdoor adventurers. Giovanelli’s work focuses specifically on the steep inclines that define mountain and trail running, where Trekking Poles might offer unique advantages.

Do Trekking Poles Save Your Legs?

One of the central questions of the study was whether Trekking Poles “save the legs” during uphill climbs. Earlier experiments by Giovanelli hinted at a paradox: while the poles didn’t significantly reduce overall energy consumption on uphills (saving either no energy or just a marginal amount), they consistently allowed runners to climb faster. In one test, runners using Trekking Poles were 2.5 percent faster on a treadmill set to a 20-degree incline during all-out efforts. This raised an intriguing question: if Trekking Poles aren’t saving energy, how are they boosting speed?

The answer lies in load distribution. The study’s force-sensitive Trekking Poles and insoles revealed that as inclines get steeper, runners rely more heavily on their poles. A graph from the study illustrates this clearly: poling force increases with the angle of incline, showing thatthe polestake on a greater share of the workload as the terrain gets tougher. Meanwhile, insole data showed that leg forces rise more slowly when using Trekking Poles compared to climbing without them. In essence, Trekking Poles shift some of the effort from your overworked legs to your underutilized arms, reducing the strain on lower-body muscles.

This load-shifting effect was most pronounced in runners who used Trekking Poles actively. The study found that those who pressed harder into their poles saw the greatest reduction in leg force. This highlights an important skill factor: simply carrying Trekking Poles without engaging them properly won’t yield the same benefits. Effective pole use requires intentional, forceful planting to transfer weight and propel you forward, a technique that may take practice to master.

Treadmill vs. Real-World Performance

While treadmill tests provide valuable controlled data, the real test of Trekking Poles is on the unpredictable surfaces of actual trails. Outdoor climbs introduce variables like uneven terrain, rocks, and roots, which complicate pole placement and coordination between arms and legs. Giovanelli’s team accounted for this by including outdoor tests in their study, sending runners up a real mountain with and without Trekking Poles.

The results were consistent with the treadmill findings. Outdoors, Trekking Poles reduced leg forces by about 5 percent during all-out hill climbs, while runners were still 2.5 percent faster when using poles. This suggests that the benefits of Trekking Poles translate effectively to real-world conditions, even when navigating irregular surfaces. However, the study noted that pole use outdoors requires more coordination, as runners must strategically place their poles to avoid obstacles and maintain rhythm. This added complexity underscores the importance of practicing with Trekking Poles before relying on them in a race or challenging hike.

Practical Applications: Why Use Trekking Poles?

For trail runners and hikers, the findings make a strong case for incorporating Trekking Poles into your gear list, especially for routes with significant elevation gain. The ability to climb faster while reducing leg fatigue can be a game-changer, particularly on long ascents where muscle endurance is a limiting factor. By offloading some of the work to your arms, Trekking Poles help you maintain a steadier pace and delay the onset of leg burnout.

However, the benefits of Trekking Poles are most pronounced on steep uphills. On flat or gently undulating terrain, the advantages are less clear, and the added weight of carrying poles may not justify their use. Downhill sections present another challenge, as the poles can sometimes hinder agility and increase the risk of tripping. For mixed-terrain adventures, choosing lightweight, foldable poles is key. Poles that collapse easily can be stowed away when not needed, allowing you to move freely on less demanding sections.

The study also sheds light on a cultural divide in the outdoor community. European mountain runners have long embraced Trekking Poles, often dominating on technical, high-elevation courses. In contrast, North American runners tend to favor a minimalist approach, avoiding poles to keep their hands free and their load light. Giovanelli’s research suggests that North Americans might be missing out, particularly on courses with long, steep climbs where Trekking Poles could provide a competitive edge.

Choosing the Right Trekking Poles

If you’re considering adding Trekking Poles to your arsenal, there are a few factors to keep in mind. Weight is a top priority—look for poles made of lightweight materials like carbon fiber or aluminum to minimize fatigue. Foldable or collapsible poles are ideal for trails with varied terrain, as they can be easily packed away when not in use. Comfortable grips and adjustable lengths are also important for ensuring a good fit and effective use. Investing in a quality pair can make a significant difference, especially if you plan to use them regularly for hiking, trail running, or mountaineering.

Beyond Performance: Other Benefits of Trekking Poles

While Giovanelli’s study focuses on speed and leg force, Trekking Poles offer additional benefits that enhance the outdoor experience. On steep or uneven terrain, they provide extra stability, reducing the risk of slips and falls. This is particularly valuable for hikers carrying heavy packs or navigating loose, rocky trails. The poles can also help protect your joints by absorbing some of the impact that would otherwise stress your knees and ankles.

For ultrarunners or long-distance hikers, Trekking Poles can be a mental boost as well. The rhythmic planting of poles can create a sense of momentum, helping you settle into a steady pace during grueling climbs. Additionally, the reduced leg strain may allow you to enjoy the scenery more, as you’re less focused on battling fatigue.

Trekking Poles: Limitations and Trade-Offs

While Trekking Poles shine on steep ascents, they’re not a one-size-fits-all solution. On technical terrain, such as rocky scrambles or narrow ridges, poles can become cumbersome, requiring you to stow them frequently. They also demand a certain level of upper-body strength and coordination, which may not come naturally to everyone. Beginners should practice using the poles on easier trails to build confidence and refine their technique.

Another consideration is the energy trade-off. While Trekking Poles reduce leg force, they increase overall energy expenditure by engaging the arms. For short climbs, this may not be a significant issue, but on ultra-long efforts, the added upper-body work could contribute to overall fatigue. Hikers and runners must weigh these factors based on their fitness level, goals, and the specific demands of their route.

Final Thoughts: Should You Use Trekking Poles? 

Nicola Giovanelli’s research provides a compelling case for Trekking Poles as a valuable tool for tackling steep uphill climbs. By shifting workload from your legs to your arms, the poles enable faster ascents and reduce leg fatigue, making them a smart choice for mountain runners and hikers facing challenging terrain. While they may not save energy, their ability to boost speed and endurance makes them worth considering for any serious outdoor enthusiast.

If you’re new to Trekking Poles, start with shorter hikes or runs to get comfortable with the technique. Invest in a lightweight, foldable pair that suits your needs, and practice active poling to maximize the benefits. For those eyeing a race with significant elevation or a multi-day trek through the mountains, the poles could be the edge you need to conquer the climb.

Whether you’re chasing a personal record or simply aiming to enjoy the journey, Trekking Poles might just become your new trail companion.

For comprehensive details on trekking adventures across Nepal — including popular routes like Everest Base Camp, Annapurna Circuit, and off-the-beaten-path trails — or to book a trekking package tailored to your interests and schedule, feel free to reach out. We also offer fully customized itineraries to match your preferences. Visit our website or email us at sales@explorehimalaya.com for expert assistance and personalized service.