Running with poles at the Brisbane Trail Ultra marathon
Race Director Shona Stephenson on the infamous Side Break, about 83km into the BTU100Mi, Shona is using the Leki Micro Trail Poles
Our BTU100Mi and BTU110 ultramarathon Podium Winners over the past 3 years highly recommended poles. The Brisbane Trail Ultramarathon course is brutal, those climbs just keep on coming at you. It’s a course that you have to be smart and strategic to finish especially in the BTU100Mi and BTU110 ultramarathon events. Every climb and descent you encounter you have to decide how much impact you are going to put through your body and you must always be thinking
Save your legs for later, the smart way to race an ultramarathon.
Using poles during an ultramarathon could be the difference between a Did not Finish (DNF) and making it to the finish line in under your goal ultramarathon time. The experienced Brisbane Trail Ultra Team wants as many of our ultramarathon runners to finish their chosen event as possible, Shona and Cora know poles are a huge advantage on the course and our experienced elites also love using them too.
Kellie Emmerson, BTU110 ultramarathon record holder says she will use poles from the start to the finish again on the BTU110 ultramarathon course, she believed they were a huge benefit, in 2019, she picked them up at checkpoint 2 Mount Nebo State School. Matt Crehan, BTU100Mi new ultramarathon record holder also used poles from the start as did local legend Noelis Rheault when he broke Keiran O’Brien’s record in 2020.
It’s a rather contentious topic for the trail ultramarathon running purist-running with poles. Regardless, there has been a definite increase in the use of poles in Australia in recent years for running, and much talk behind whether these were considered “cheat sticks” in a trail ultramarathon running event. At the Brisbane Trail Ultra headquarters, we don’t see it in this light and prefer to give runners the option of choosing to use their poles if they feel more comfortable with them. We just ask that runners are respectful around others when they pull them out and ensure they are not hindering other individuals out on course.
Matt Crehan is photographed here using Ultimate Direction Poles FK Ultra Poles.
How do poles help when racing an ultramarathon?
36% reduced load on the legs
59% reduced load in other forces on the feet.
One interesting point noted was that the use of poles during an ultramarathon at the same speed as running helped reduce the load on the legs by 36% and also reduce a lot of other forces on the feet by 59% (1). This reduction in loading pressure on the feet was seen at varying degrees of pressure reduction, depending on the slope gradients, and importantly it was also shown that using poles reduced the force-time when the feet were planted down (2).
These features are all looking great for reducing the load on those tired ultramarathon legs, but where do these forces go to? Newton’s laws instantly come to mind! With huge benefits seen in reducing lower limb forces, the forces are of course transferred up higher and that means the upper body.
The wrists end up taking 7.6 times the pressure when running with poles (1).
This is real food for thought and if you’ve run with poles before, you’ll probably feel a full-body workout, especially in your arms.
It’s important to understand when and how you are going to use your poles during an ultramarathon
Climbing - Short - Fast Vertical Climb
Fixed Length Pole - As Light as possible - no need to descend ( potential climbing only poles may break on a descent, they are built for weight, not strength. - Crazy European Vertical Km Champs Poles⛰
Collapsible pole, that can be put away when running on the flats and descents and easily packed into your race pack when not needed. - Shona’s Poles
Collapsible pole, that can be put away when running on the flats and descents and easily packed into your race pack when not needed. The Height is adjustable for different gradients, pressure from the top of the pole can be applied - Cora’s Poles
Climbing - Long Distance Poles - Might need them for descending if injured or unstable - Height is adjustable for different Gradients - Spring Added in Mid Section. Those are recommended for reducing the pressure on your wrists. This is probably a pole that is for someone who is concerned with the impact on the body with the descents - Hiking with a pack pole.
Cora’s Poles-ultramarathon poles
An all-rounder - the Leki Micro Vario Carbon as she found the sideward positioning of my hand to be ok on gradual inclines, but it felt more comfortable for her to push onto the top of the pole as opposed to holding them sidewards on steeper sections.
The anatomically formed AERGON Thermo Long Grip sits comfortably in her hand and supports the surface on the handle.
The super simple Speed Lock 2 Adjustment System and ELD External Locking Device ensures stability and security thanks to its special design.
The carbon folding pole can be folded together with a quick push button and folds to 40 cm.
Hand Straps
Aergon Thermo Long (compact)
Construction
Carbon, Folding Adjustable
Weight - 230g per pole
Shona’s Poles-ultramarathon poles
Her Latest Upgrade (she misplaced her 2013 poles in her recent house move 😱, otherwise her old 2013 Leki poles were still going strong.)
These are the new Carbon Leki Micro Trail Poles, the updated style of the pole that was recommended by European ultra legend and coach to the greats Ian Corless, when she was about to race Ice Trail Tarentaise and the UTMB way back in 2013. Shona asked the Europeans and British what they thought about poles and trusted their opinion for an event like the 100Mi distance.
Shona wanted her arms to be able to relax for the 160km event to reduce the stress on her hands and arms. The handgrips allow for a natural movement of the pole, as the pole becomes an extension of the arm. Shona uses them for climbing, with the poles connecting with the ground behind her to propel her forwards, and packs them away or holds them in one hand when descending unless seriously STUFFED at the end of an event 😂 she may need them for a descent.
FRAME STRAP MESH
Breathable Trigger Shark Strap made of mesh
Optimized fit
MATERIAL
100% Carbon, top, lower, and shaft.
Weight - 198 per unit.
Carol and Alec climbing up the infamous Side Break along the BTU 100 mile course, June training camp. Carol has strap poles and Alec the clip-on trigger shark poles
It’s a good idea to train with your poles, just to get used to them, they do take a bit of coordination with your hands and legs, it’s important not to be afraid, just give it a go. A tip is, get the poles behind you, and use them to propel you forward, that way you won’t trip over them when first learning.
Shona Stephenson - Leki Micro Trail Poles - showing the technique, of getting the pole behind her and using the pole to propel her forward.
You will notice your shoulders, lats and arms will build strength, which is great for an ultramarathon runner as we are usually bottom-heavy 😂. It is slightly more cardio workout than just running, but the benefits on the body are worth the extra cardio output as it saves your legs for later in the race.
Simon and Hayley in The Gap, crossing the creek towards the start line for the return leg after the Brisbane Trail Ultra March training camp. Simon has trigger shark poles
It’s also important to know that some poles have been known to break under the descending impact, these will be known as climbing only poles. It’s really important to check which type of pole you are purchasing and make sure that pole will get you through your entire event. It would be a massive shame to have to withdraw from an event if your poles break.
It’s crucial that you get fitted for your poles, they must be the correct height for you.
Tip
When purchasing your poles, make sure you head into the store with the running shoes that you will be wearing, to ensure you are fitted with the correct height of pole for you.
The Brisbane Trail Ultra Team
Shona & Cora
References
Hagen, M., Hennig, E.M., & Stieldorf, P. (2011) Lower and upper extremity loading in nordic walking in comparison with walking and running. J Appl Biomech. Feb;27(1):22-31.
Daviaux, Y., Hintzy, F., Samozino, P., & Horvais, N. (2013). Effect of using poles on foot-ground kinetics during stance phase in trail running, Eur J Sport Sci. 13(5):pp468-74.
Li, Tl., Li, Q., & Liu, T. (2021) Why highly compliant poles are not energetically beneficial during running: Evidence from an optimization-based biped model, J Biomech. 2021 Mar 5;117:110264
