Poles can transform your trail running and hiking, but where do you start and how do you find the best poles for you? Harrier founder and British Nordic Walking coach, Kate Parker, shares her top tips for beginners.
Top 3 tips for Pole Beginners
1. Invest in a lesson with a qualified instructor
2. Train with poles, don’t just get them out on race day
3. Walk before you can run, master the correct technique first
Harrier have three pole options available:
Catbells Aluminium Z Poles
Strong, simple and great value poles designed especially for trail runners. Includes two poles, accessories and carry case. Check out our great beginner start up guide below.
£49.99
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Hellvellyn Carbon Z Poles
Extremely lightweight and strong, the premium choice for ultra distance trail running and long distance hiking.
£79.99
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Helvellyn Carbon PRO Poles
Premium quality, fixed length poles perfect to finish any ultra in style. 100% 4K carbon and a streamlined and feather light design weighing in from only 170g per pole.
£89.99
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At Harrier, you’ll find our poles are ideal for beginners and experienced runners alike - we even have a great Beginner Quick Start Guide to help you get going: harrierrunfree.co.uk/pages/ho...
Some of the health and performance benefits of running with poles are:
Better posture and stability
Using poles for long distances is fantastic for helping you maintain good posture when you are tired. They are also great for using on hills, giving you lots of extra propulsion which can see you overtake people who are putting in the same amount, if not more effort than you!
Studies have shown poles can reduce the impact on your knees from 25-40%. They can be fantastic if you have previously suffered from a knee injury which is so common for runners. They can also help to reduce back ache by promoting a better, upright posture even when you are tired.
Saves energy and reduces fatigue
Poles don’t only help you improve your posture when fatigue kicks in, but they also delay it - as they work like a third leg that transfers part of the workload from your legs to your arms. Moreover, poles prevent muscle damage and soreness. A study conducted by Northumbria University found that individuals who used poles while running demonstrated a reduced loss of strength and a faster recovery compared to the control group.
Better propulsion
Using poles can be extremely useful in helping you move faster by adding propulsive force over four contact points (instead of just two). Of course, a higher speed involves a higher energy consumption so you may find you need a greater calorie intake during your time on feet. Training consistently with poles will help you improve your economy when using them.
How to set up our poles:
As mentioned above, our Z poles are suitable for both beginners and experienced runners.
How to get started with poles:
At Harrier, we firmly (and literally) believe in the “walk before you can run” philosophy, especially when it comes to running with poles. We recommend investing in a lesson with a qualified pole instructor to make sure you get the technique right and make the most of your poles.
You can start practicing by incorporating poles into some hiking sections on your long runs. The key is to introduce your poles in the natural swing of your arms. You can see a practice exercise on the Getting Started video, which shows some key techniques.
When to use poles:
How different runners use poles during a race/ultra-distance depends on each individual’s strengths, weaknesses, and goals. We prefer using them from early to extend benefits across the whole race and manage the energy wisely, rather than using them as crutches towards the end when you are exhausted.
If you integrate poles into your training routine, you will find what works best for you. Have a go and see how they can improve how you feel for a long-distance or on a hilly route.
We hope you enjoy this video! You can check out our poles and more about Harrier here:
harrierrunfree.co.uk/collecti...