A beloved product often has many names, and that can definitely be a little confusing the first time you’re trying to find the right pair of walking poles. In this guide, we’ll help you understand more about walking poles and trekking poles, so you can make the best choice for your needs.
Why Use Walking Poles and Trekking Poles?
Walking poles improve weight distribution and balance, both with and without a heavy backpack. They also help reduce strain on the lower back, calves, knees, hips, and ankles.
Using poles can also help your arms and legs work together more efficiently when walking uphill, improve your posture, and reduce stress on the knees when descending.
Pole Length
A general rule of thumb is that your poles should be about 70% of your height, or reach approximately to your elbows when your arms hang naturally by your sides.
For mountain hiking, poles can be slightly longer — and preferably adjustable — so they perform better in situations such as river crossings.
Grip and Use
Hold the handles so that your arms are at roughly a 90° angle. Walk naturally with relaxed shoulders and use your arms actively as you move.
Adjusting Pole Length for Terrain
- Side slopes / uneven terrain: lengthen the downhill pole
- Steep uphill: shorten both poles
- Steep downhill: lengthen both poles
Fixed-Length vs. Telescopic Poles
Telescopic poles are often slightly heavier than fixed-length poles, but they are also easier to attach to your backpack and more practical to use with a tarp or trekking-pole shelter.
Fixed-length poles are usually a bit stiffer and are best suited as dedicated training poles.
Telescopic poles should ideally allow for independent adjustment, although this can sometimes make them a little noisier in use than poles adjusted to equal lengths.
Straps and Handles
There are small differences between the various models, but for those of us with larger hands, some straps can feel a bit too tight.
Some poles feature cork handles, while others use carbon or composite materials. Certain strap systems are also designed to release in the event of a fall, which can be a useful safety feature.
The straps should always be adjustable.
Shock Absorption
If you spend a lot of time walking on hard surfaces, shock absorption can be an important feature.
More expensive poles often come with a shock-absorbing mechanism that can be switched on or off depending on the terrain and your preference.
Weight
Cross-country skiing legend Gunde Svan may have been right that every gram matters over long distances — but we still recommend telescopic poles over fixed-length poles if you’ll be hiking in forests, mountains, and other varied terrain, where adjustability is a major advantage.
The weight of walking poles typically ranges from around 170 g to 300 g per pole.
And as with most outdoor gear, low weight and high quality usually come at a higher price.
Steel Tip
A steel tip is useful on most types of terrain and in most conditions — except on rock and asphalt, where you should use a rubber tip protector instead.
Baskets
Pole baskets come in small, medium, or large sizes and provide support on boggy ground, snow, and other soft surfaces.
Many poles include baskets in several sizes, typically ranging from 4 cm to 12 cm.
General Size Guide for Walking Poles
| Height (cm) | Pole Length (cm) |
|---|---|
| Under 140 | 90–100 |
| 140 | 100–110 |
| 150 | 105–115 |
| 160 | 110–120 |
| 170 | 120–130 |
| 180 | 125–135 |
| 190 | 130–140 |
| 200 | 135–140 |
This is a general size guide. Your intended use will also affect the ideal pole length.
As a general rule, your hand should rest naturally on the handle with your elbow bent at a 90° angle.
If you are running uphill, we recommend adjusting down by one size.
Check out our carbon fibre poles here!