Essential Gear for Your Next Backpacking Trip

Trekking poles are one of those pieces of gear that can spark a lot of debate. Some love them, some hate them. Regardless of where you stand on the issue, it’s undeniable that poles offer tangible benefits in certain conditions. Whether you’re a trail runner, a hiker, or a fastpacker, knowing when and how to use trekking poles can make your time on the trail more comfortable and efficient.

The Benefits of Trekking Poles

Uphill Efficiency

Trekking poles really shine when you’re climbing steep hills. They don’t make you run faster, but they help you conserve energy by allowing your arms to assist in the upward motion. This reduces the strain on your legs and allows you to stand taller, preventing the fatigue that comes from leaning into steep inclines. It’s like having an extra set of muscles to help you push through the climb.

Additional Support on Downhills

On descents, poles can provide valuable support by allowing you to control your descent and reduce the jarring impact on your joints. This is especially helpful when carrying a heavy backpack. However, for trail runners, poles may not always be as useful during downhill sections. If the trail is technical or narrow, you might not have time to plant the poles properly, which can lead to tripping or breaking them. But in certain situations, like crossing boulders or loose gravel, poles can still offer help.

Better Balance on Technical Terrain

When dealing with tricky terrain, trekking poles become incredibly useful. On icy or slippery trails, they give you something extra to lean on and help you keep your balance. They are particularly helpful when crossing streams, allowing you to probe the water and assess its depth and flow before you step in. This can prevent accidents and save your gear from getting wet. If you’re planning on crossing rivers or streams, poles should definitely be part of your gear list.

Protection from Nasty Plants

Trekking poles can also act as a buffer between you and unpleasant vegetation like poison ivy, stinging nettles, or thorns. You can use them to push the plants aside as you move through, making the trail more comfortable. While some may consider using poles to fend off aggressive wildlife, it’s essential to understand that the best approach to animal encounters is to avoid confrontation and know how to handle wildlife safely.

Personal Space in Crowded Races

In a crowded race, poles can provide a little extra personal space. They help create distance between you and others, especially when the trail is tight. Poles also make it easier to deflect stray sticks or poles from other runners, providing some protection against pole clashes. However, unless you’re in a race, the need for this kind of space is unlikely to justify the extra weight.

Multi-Purpose Use for Tarp Rigging

One of the great things about trekking poles is their versatility. Many ultralight shelters and tarps can be rigged using trekking poles instead of carrying dedicated tent poles. This can save weight, which is essential for fastpackers and thru-hikers who want to minimize their load. By using your trekking poles to set up your shelter, you can carry less while still ensuring a secure place to sleep.

The Drawbacks of Trekking Poles

Becoming Dependent on Them

The biggest risk of using trekking poles, especially for runners, is becoming too reliant on them. It’s easy to get lazy and start using poles even when you don’t need them. Overusing poles for balance, for example, can interfere with your natural movement and core strength. If you rely on poles too much, you might lose some of the benefits of using your body’s own balance and coordination. It’s important to remember that poles should complement your movement, not replace it.

Extra Weight to Carry

The most obvious downside of trekking poles is that you have to carry them when they’re not in use. For trail runners, this can be especially annoying during flat sections of the trail where poles don’t provide much benefit. You’ll need to figure out a way to attach them to your pack or vest, which can sometimes make eating or reaching for items more difficult. If you’re a hiker, you might have to take off your pack to stow your poles when you don’t need them.

Increased Energy Expenditure

For hikers, using poles all the time can lead to unnecessary energy expenditure. Although poles help on steep ascents, using them during easier sections can make your arms more tired, especially if you’re carrying a heavy pack. Lifting poles with every step takes energy, and over the course of a long hike, that extra load on your arms can add up. Many hikers find that poles are more useful on the steeper sections of a trail and less necessary when the terrain flattens out.

Environmental Impact

While trekking poles are helpful, they do have an environmental impact. The metal carbide tips can scar rocks and harm the delicate soil and plants on trails. Even rubber tips can leave small holes in softer areas of the trail. Popular trails can become scarred over time due to the cumulative effect of trekking pole use. To minimize this impact, consider using rubber tips and removing your poles when you don’t need them.

When Should You Use Trekking Poles?

Trail Running

Trail runners typically prefer to run without poles but may choose to use them on trails with sustained uphill sections or during river crossings. Poles can be particularly helpful on slippery or icy trails, but they’re less useful when the trail requires scrambling or technical maneuvers. In those situations, poles can get in the way. If you’re a runner, consider carrying poles for steep ascents or when crossing unstable terrain but leave them behind during flat sections or when navigating technical rock features.

Hiking

For hikers, whether you should use poles depends largely on the weight of your pack and the difficulty of the terrain. When carrying a heavy pack, poles can provide stability and help with balance, especially on steep or rugged trails. On easier, flatter hikes, poles are less necessary and can actually add to your fatigue. If you’re using trekking poles for shelter setup or river crossings, they can also serve dual purposes.

How to Properly Use Trekking Poles

To get the most out of your trekking poles, make sure they’re the right size for you. A good rule of thumb is to ensure that your elbows form a 90-degree angle when holding the poles with the tips on the ground near your feet. Your arms should be comfortably angled backward at about 70 degrees. When using poles, hold them by the grips and make sure to use the straps correctly—slip your hand through the strap, then grip the pole. This helps reduce hand strain and keeps the pole secure even when you aren’t holding it tightly.

When moving with poles, try to sync their movement with your stride. Alternate your legs and poles in a natural rhythm (right foot, left pole forward, and vice versa). If you’re power-hiking or dealing with obstacles, double planting (placing both poles forward at once) can help give you extra leverage.

Adjusting the Pole Length

One of the advantages of adjustable poles is that you can lengthen or shorten them depending on the terrain. For uphill sections, consider shortening your poles to improve leverage. For downhill sections, lengthen them slightly to prevent stooping and help maintain a balanced posture.

Conditioning for Pole Use

Using trekking poles effectively requires some upper-body strength. If you’re not used to upper-body exercise, it may take time to build up the necessary muscle strength to handle the extra load. Regular practice is key to developing the strength and coordination needed to make poles an asset rather than a burden.

Conclusion

Trekking poles are incredibly useful in certain conditions, but they aren’t necessary all the time. Knowing when to use them—on uphill sections, during river crossings, or on technical descents—will make them a valuable tool in your outdoor adventures. Always consider the terrain, your gear, and your physical condition when deciding whether to carry or use poles.

Trail running has quickly become one of the most popular outdoor sports, attracting countless newcomers eager to explore the great outdoors while getting fit. If you’re considering giving trail running a try, you’re not alone. Thousands have already embraced this growing trend, but you might have a few questions. What’s the deal with the strange socks? And, are all trail runners just ultra-endurance masochists? In this article, I’ll break down why trail running is so popular, what it really involves, and how to get started.

Why Trail Run?

Some say we run because it taps into a primal instinct—our ancestors ran for survival, whether it was chasing prey or escaping predators. But modern humans run for a different reason: enjoyment. Trail running allows us to connect with nature and escape the chaos of daily life. It offers a refreshing change from urban environments, bringing peace and focus to the mind.

Trail running isn’t just good for your mental health—it also provides many physical benefits. Compared to road running, trails are gentler on the joints. The uneven terrain helps prevent repetitive strain injuries while giving you a full-body workout, targeting a broader range of muscles. Additionally, navigating the trails improves your balance and coordination, skills that can enhance your performance in other outdoor activities.

Types of Trail Running

As you get more involved, you may want to explore different types of trail running races. You’ll quickly find there are a few distinct disciplines in the world of trail running.

Cross Country Running

Originally a British sport, cross country involves running several laps around a short, marked course (usually between 1,750m and 2,000m per lap), totaling a distance of 8 to 12 kilometers. It’s both an individual and team sport, where participants score points for their teams, based on individual finishes. Cross country races are common during the autumn and winter months.

Fell Running

Fell running, also born in Britain, takes things up a notch. Unlike cross country, it involves running up and down steep mountain peaks, often in remote, rugged terrain. Many fell races lack marked trails, requiring strong navigational skills. These races can cover unpredictable landscapes, with no official course to follow.

Trail Running

Trail running encompasses a broad range of terrain, from coastal paths to forest trails, and even mountain routes. Unlike cross country or fell running, trail runs are known for their variety in terrain and distances. Whether you’re running a 5K or tackling a 100-mile mountain course, trail running caters to all types of runners. Events happen throughout the year, regardless of the weather, giving runners the opportunity to challenge themselves anytime.

Trail Running Skills

Unlike road running, trail running requires different skills due to the challenging and often remote nature of the terrain. Here’s what you need to know:

Picking the Right Line

When you first start trail running, it’s tempting to focus on your feet. However, it’s better to keep your eyes on the trail ahead. Scanning the path 4-5 feet in front of you allows you to plot your route over rocks and roots before your feet reach them. This skill helps maintain your speed and momentum while avoiding obstacles that could slow you down.

Running Technique

On trails, it’s best to adopt a shorter stride than you would on flat roads. Shorter strides help with balance on uneven surfaces and make it easier to navigate obstacles. This technique is also useful for steep descents, allowing you to maintain control and traction. For more on running technique, check out my article dedicated to trail running form.

Self-Sufficiency

As you venture into more remote and rugged areas, learning to be self-sufficient is essential. Whether you’re running locally or in the backcountry, it’s important to prepare for varying weather and terrain. Always pack essential items like water, food, extra layers, and a navigation tool. Being prepared will help you stay safe on longer, more challenging runs.

Navigation Skills

While race routes are often marked, self-guided runners need to be able to navigate. GPS devices and apps like Gaia or Strava can be helpful, but these are only effective when fully charged. A well-prepared runner should also know how to use a compass and map, especially in case technology fails.

Trail Running Gear

When it comes to gear, trail running requires a bit more than your typical road running kit. Here’s a quick breakdown of some of the essentials:

Trail Running Shoes

Trail running shoes are designed to handle rougher terrain. They typically have deeper lugs to provide better traction on mud, gravel, and loose soil. These shoes are also built with more durability and protection against rocks, roots, and other obstacles, making them ideal for uneven ground. Expect to see more vibrant colors in trail shoes compared to road runners, which helps with visibility in outdoor environments.

Hydration System

Staying hydrated is crucial in trail running, especially for longer distances. While short runs may only require a handheld bottle or waistpack, longer runs will need more extensive hydration systems. A hydration vest or pack is ideal for carrying larger amounts of water, as they provide easy access while running and offer space for other essentials like food, a first aid kit, and navigation tools.

Clothing

Running apparel is key for comfort on the trails. You’ll want moisture-wicking fabrics like merino wool or synthetic materials that dry quickly and keep you comfortable. Trail running shirts and jackets often come with ventilation features, such as zippered necks or underarm vents, to prevent overheating. Make sure your clothing allows for full mobility and has minimal seams to reduce the risk of chafing. Many runners also swear by compression socks for improved circulation and support.

How to Get Started

Join a Group

Starting with a group can make trail running more enjoyable and safer. You’ll benefit from the experience and local knowledge of others, and you’ll have the opportunity to run socially. If you’re looking for advice on training and racing, experienced runners are often happy to share their tips.

Run Solo

If you prefer running alone, it’s essential to familiarize yourself with the terrain first. Study maps of the area, research potential risks (such as weather or terrain challenges), and let someone know your plans. Make sure to stick to popular, well-trafficked trails, especially when you’re just starting out.

Where to Trail Run

Finding Local Trails

You don’t have to travel far to find great trails. Even in urban areas, you’ll likely be close to parks or green spaces with running trails. If you need help locating trails, tools like Strava, Trail Run Project, or a good trail guidebook can help. Joining a trail running club is another excellent way to discover new routes and meet like-minded people.

The Adventure of Trail Running

At some point, many trail runners dream of tackling more distant, remote trails. Whether it’s an iconic endurance event or a solo trip to uncharted wilderness, the thrill of running in places like the Andes, Rockies, or Alps is irresistible. There’s a whole world of adventure out there waiting for you.

The Trail Running Culture

Unlike the performance-driven culture of road racing, trail running has a more relaxed and fun vibe. While road runners may obsess over their pace and stats, trail runners appreciate the journey, enjoying the beautiful scenery and camaraderie with fellow participants. Trail running fosters a sense of community, with runners often supporting each other through shared challenges. Whether you’re crossing the finish line or taking a casual run, the connection with others is one of the sport’s greatest rewards.

Ready to Run?

The best way to get into trail running is to get out there and run. Whether you join a group or set out on your own, you’ll quickly find that the trails offer more than just a good workout—they provide an opportunity to experience nature in a way that’s both exciting and rewarding. If you need more tips on training, gear, or technique, be sure to check out more articles on trail running here on the blog.