If you haven’t yet seen the footage of Jasmin Paris becoming the first woman to complete the Barkley Marathons, then go and watch it; you’re bound to be inspired by her grit and determination. As she battles to the finish with seconds to spare before the cut-off time, you’ll spot in her hands one of the secrets to her success – running poles. If you want to be more Jasmin and excel in hilly ultras, then it is worth learning how to use this simple piece of equipment to full effect.
Simon James, a qualified international mountain leader, trail running guide and British Athletics coach, says running poles can boost your performance, and enhance your race day enjoyment, when used correctly.
“Running with poles is a great idea when covering long distances, as well as steep trails,” he says. “Since they keep you more upright, you will maintain better form, particularly on hills. Essentially, they are helping you use your upper body strength and core to assist your lower body. This means you can either go quicker or reduce the load on your leg muscles.” He continues: “On uphills, they really come into their own. I can increase my vertical speed by almost 15 percent on steep uphills using poles.”
Simon says they are useful on downhills as well, for “assisting with stability, particularly on technical descents”.
Poles enable you to harness your upper body strength to get you up and down hills
It’s good to practise with your poles before an event to get the technique right
TOPTIPS FORRUNNING WITH POLES
How to get the right technique
• Practise using, folding and carrying your poles in training before race day
• Be patient, because it might feel strange to use them at first
• Shop around to find the best length and feel for you, as sizes and handle grips vary
• Be careful where you place them on rocky terrain in case they get trapped or snap
• When competing, be aware of other participants who might be around you, especially on steep narrow paths, to avoid spiking someone with your poles
• If someone ahead of you is using poles, give them plenty of space to prevent a collision as they may move forward before their poles follow
TOPTIPS FORRUNNING WITH POLES
How to get the right technique
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