What Size Trail Running Poles Should You Buy

Introduction

We have all been there—halfway up a steep, muddy incline, calves burning, wishing for just a little more leverage to reach the top. You see another runner glide past with poles, looking remarkably efficient while you struggle for traction. It is a common moment for many of us who are transitioning from flat roads to technical trails. Using poles can significantly reduce the impact on your legs and help you maintain a steady rhythm during long climbs. However, if your poles are the wrong length, they can feel like a clumsy distraction rather than a helpful tool.

At Sport2Gether, we believe that having the right equipment and a supportive community makes every mile more enjoyable, and you can download Sport2Gether for free on Google Play if you want an easy way to connect with other active people nearby. Whether you are training for your first ultra or just exploring local hills, getting your gear right is the first step toward consistency. In this guide, we will break down exactly how to determine what size trail running poles you need. We will cover the standard 90-degree rule, mathematical formulas for precision, and how to adjust your choice based on the terrain you plan to tackle.

Choosing the correct pole size is essential for maintaining good posture and saving energy on the trails.

The Gold Standard: The 90-Degree Elbow Rule

The most reliable way to find your pole size is the 90-degree elbow rule. This method works because it accounts for your specific limb proportions, which a simple height chart might miss. To do this correctly, you should wear the shoes you plan to run in. Trail shoes often have thick lugs and cushioned midsoles that can add an extra inch to your standing height.

Stand on a flat surface with your arms at your sides. Bend one arm at the elbow so your forearm is parallel to the ground, creating a perfect L-shape. The distance from the top of your hand to the floor is your ideal pole length. If you already have poles, hold them by the grip with the tips touching the ground. If your elbow forms a right angle, you have found a great fit.

Why the angle matters. When your arm is at 90 degrees, you are in the most biomechanically efficient position to plant the pole and push off. If the pole is too long, your arm will be bent too sharply, which can lead to shoulder fatigue. If it is too short, you will find yourself leaning too far forward, which puts unnecessary strain on your lower back.

Quick Answer: To find your trail running pole size, stand in your running shoes and bend your elbow at a 90-degree angle. The distance from the floor to the top of your hand is your ideal pole length.

The Mathematical Approach: Calculating Your Size

If you are buying poles online and cannot test them in person, you can use a simple mathematical formula. This is a common method used by manufacturers to provide a starting point for runners. The standard multiplier for trail running is 0.68.

The calculation is simple. Take your height in centimeters and multiply it by 0.68. For example, if you are 175 cm tall, the math looks like this: 175 x 0.68 = 119 cm. In this case, a 120 cm pole would be the best choice. This formula tends to result in a slightly shorter pole than what you would use for Nordic walking or trekking, which is intentional for the faster turnover of running.

Height to Pole Length Reference Table

While the formula is accurate, many people prefer a quick reference. Use the table below to find a baseline size based on your height.

Note on rounding. Most fixed-length trail running poles come in 5 cm increments (e.g., 110, 115, 120). If your calculated number falls between two sizes, you will need to decide whether to size up or size down based on your experience and the terrain.

Sizing Up vs. Sizing Down: Which Is Better?

When you find yourself between two standard sizes, the "right" choice depends on how you plan to use the poles. This is where personal preference and the specific nature of your runs come into play.

When to Size Up

Sizing up is often preferred by experienced runners who spend a lot of time on steep, sustained climbs. A longer pole allows you to plant the tip further ahead of you and provides a longer "push" phase. This can be a major advantage during vertical-heavy races where you are power-hiking more than running. If you have a strong upper body and want to maximize propulsion, the longer option is usually the way to go.

When to Size Down

Sizing down is generally better for beginners or those who run on very technical, rocky terrain. Shorter poles are easier to maneuver and have a faster "swing weight." This means they require less effort to move forward with every stride. A shorter pole also keeps your center of gravity lower, which can provide a sense of better balance if you are still getting used to the rhythm of using poles. If you primarily want poles for stability on descents rather than power on climbs, a shorter length is safer.

Key Takeaway: When between sizes, choose the longer pole for steep climbing power or the shorter pole for technical stability and ease of use.

Fixed Length vs. Adjustable Poles

As you look at sizing, you will notice two main types of poles: fixed length and adjustable (often called Vario poles). Each has a place in a runner's kit, but they serve different needs.

Fixed length poles are the gold standard for weight. They are usually made of carbon fiber and do not have the extra hardware required for adjusting the height. This makes them incredibly light and stiff. Because there are fewer moving parts, there are fewer points of failure. If you know your exact size and want the lightest setup possible for race day, fixed length is the best choice.

Adjustable poles offer versatility. These poles usually have a range of about 15 to 20 centimeters (for example, 110 cm to 130 cm). They are excellent if you are new to poles and still experimenting with what feels comfortable. They also allow you to change the length mid-run. You might want them longer for a 1,000-foot climb and shorter for a long, technical descent. The downside is that they are slightly heavier and can occasionally slip if the locking mechanism is not tightened properly.

Why Pole Size Affects Your Running Economy

Using poles is not just about having something to lean on; it is about "running economy." This term refers to how much energy your body uses to maintain a certain pace. When your poles are sized correctly, you distribute the workload between your legs and your arms.

Incorrect sizing breaks your rhythm. If your poles are too long, you have to lift your hands higher on every stride. Over the course of a five-hour run, those thousands of extra inches of lifting add up to significant shoulder and neck fatigue. You might find yourself "fighting" the poles rather than flowing with them.

Proper sizing preserves your legs. The goal of using poles is to reduce the eccentric loading on your quads during descents and to take some of the "push" work away from your calves on the way up. When the length is perfect, the transition of power from your upper body to the ground is efficient. You will notice that your heart rate might stay slightly more stable because your legs are not doing 100% of the work. For a deeper look at when poles help most on the trail, see our guide on when to use poles trail running for better performance.

Bottom line: Correct pole sizing minimizes upper body fatigue and maximizes the energy-saving benefits of using four contact points instead of two.

Testing Your Gear with the Community

Finding the right size is easier when you can see how others use their gear. This is where the social side of sport becomes a practical advantage. We have found that many runners are hesitant to buy poles because they are afraid of choosing the wrong size or looking awkward while using them.

Use local groups to experiment. If you are unsure about a size, consider joining a local trail running group. Using our app, you can find Hotspots & Events where trail runners meet up for casual sessions. These are free, informal meetups where you can talk to more experienced runners about their gear. Most people in the community are happy to let you hold their poles for a minute to feel the weight and check the elbow angle.

The benefit of the community feed. You can also use our community feed to ask for recommendations based on local trails. A trail that is mostly soft dirt might require a different approach than one with jagged rocks. Seeing what the regulars in your area use can give you the confidence to make the right purchase. We often see members organizing "gear swap" days or "demo runs" through the app, which are perfect opportunities to test different lengths before committing to a premium carbon set.

Common Sizing Mistakes to Avoid

Even with a formula and a table, it is easy to make a few common errors when selecting your size.

1. Measuring without shoes: As mentioned before, always measure while wearing your trail shoes. Some maximalist shoes can add nearly two inches to your height, which could move you up an entire pole size.
2. Ignoring the terrain: If you only run on rolling hills, you might want a different size than someone training for a mountain ultra. Don't just copy a professional athlete's size; consider your own local environment.
3. Forgetting about the grip: Some poles have "extended grips" that allow you to choke up on the pole during steep climbs. If you buy a pole with this feature, you might have more flexibility with a slightly longer size because you can move your hands down the shaft when needed.
4. Static vs. Dynamic movement: Holding a pole in a shop feels different than using it while running at a 10% grade. If possible, try to simulate a climbing motion when testing the length.

Myth: You should always use the same size poles for hiking and running. Fact: Trail runners often prefer poles that are 5 cm shorter than their hiking poles to allow for a faster, more athletic arm swing.

How to Measure at Home Without Poles

If you do not have a pair of poles to test with, you can easily mimic the feeling at home using a household item like a broomstick or a long umbrella.

Step 1: Put on your trail shoes. Stand on a hard floor, not a plush carpet. Step 2: Mimic the grip. Hold the broomstick as if it were a pole. Your hand should be wrapped around the top part of the handle. Step 3: Check the angle. Have someone take a photo of you from the side or stand in front of a full-length mirror. Adjust your hand position until your elbow is at exactly 90 degrees. Step 4: Mark and measure. Mark the spot on the broomstick where the top of your hand rests. Measure from that mark down to the floor. This is your target size.

This simple home test is often more accurate than a height-based chart because it accounts for the length of your arms relative to your torso. Some of us have longer arms, meaning we need slightly shorter poles than our height would suggest.

Storing and Carrying Your Poles

Once you have found the perfect size, you need to think about how you will carry them when you aren't using them. Most trail running poles are "Z-poles," meaning they fold into three sections held together by an internal cord.

The collapsed length matters. When you choose a size, check the collapsed length as well. A 125 cm pole will naturally be longer when folded than a 110 cm pole. Ensure that the folded poles will fit into your running vest's pole carry system. Many modern vests have loops on the front, back, or side.

Practice the transition. We recommend practicing the fold-and-stow move while you are walking or jogging. The more comfortable you are with your poles, the more likely you are to use them. If they are a hassle to get out of your pack, they will end up staying there, and you will lose out on the benefits of your carefully selected size.

Why Consistency Trumps Perfection

While finding the exact centimeter is helpful, do not let the search for the "perfect" size stop you from getting out there. The trail running community is built on showing up and giving it a go. Whether your poles are 115 cm or 120 cm, the most important factor is that you are moving and enjoying the outdoors.

Our goal at Sport2Gether is to make it easier for you to find people to share these experiences with, and if you want to join that kind of local movement from your phone, you can download Sport2Gether on Google Play or the App Store. Using our local discovery tools, you can find people at your fitness level who are also learning the ropes. Sometimes, the best way to figure out your gear is to go on a few runs, feel how your body reacts, and adjust as you go. You can even create your own Hotspot specifically for a "Power Hiking" practice session to focus on pole technique with others nearby.

Key Takeaway: Don't let gear analysis paralysis keep you off the trail. Pick a size based on the 90-degree rule and start building your consistency.

As with any new physical activity, listen to your body, start at a pace that feels right for you, and check with a healthcare professional if you have any concerns before jumping in.

FAQ

Should I size up or down if I am between sizes?

If you are a beginner or run on technical, rocky terrain, it is usually better to size down for better control and stability. If you are an experienced runner who focuses on long, steep climbs, sizing up can provide more power and leverage.

Are adjustable poles better than fixed-length poles?

Adjustable poles are great for beginners because they allow you to experiment with different lengths. However, fixed-length poles are lighter and more durable, making them the preferred choice for regular trail runners and racers who already know their ideal size.

Does my height include my running shoes when measuring?

Yes, you should always measure your pole size while wearing the trail running shoes you plan to use. The extra cushion and lug height can add 2–3 centimeters to your height, which might change the pole size you need.

Can I use my standard hiking poles for trail running?

While you can use them, standard hiking poles are often heavier and do not fold down as small as running-specific poles. For trail running, you want lightweight, collapsible poles (like Z-poles) that can be easily stowed in a running vest when not in use. If you want to compare gear with other runners nearby, you can download Sport2Gether on Google Play.