Trail poles have become essential allies for runners tackling significant elevation changes. But you still need to choose the right ones. good size to reap the full benefits. A pole that is too short will force you to lean forward, while a pole that is too long will tire your shoulders unnecessarily.
The size of your trail poles depends mainly on your body type and the type of activity you do. Fortunately, there is a simple formula to determine the length that suits your profile. In this article, you will find all the information you need to make the right choice.
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- Calculation formula: your height in centimetres × 0.67 to 0.70
- Verification: 90° bend when holding the stick vertically
- Standard sizes: available every 5 cm (110, 115, 120 cm, etc.)
- Between two sizes: choose the larger size for trail running
- Example: For a height of 1.75 metres, choose poles measuring 115 to 120 cm.
Contents
The formula for calculating the size of your trail running poles
The choice of size is based on a simple mathematical calculation recommended by all specialists. This method allows you to obtain a pole length that is proportional to your body. It ensures a natural posture and evenly distributed muscular effort.
The multiplier coefficient to be applied
The basic rule is to multiply your height in centimetres by a coefficient between 0.67 and 0.70. This ratio corresponds to approximately two-thirds of your total height. For example, if you are 180 cm tall, the calculation is: 180 × 0.67 = 120.6 cm, or 120 cm poles.
Brands generally offer poles with lengths spaced 5 cm apart : 100, 105, 110, 115, 120, 125 or 130 cm. You will therefore need to round off the result of your calculation to the nearest available size. The coefficient of 0.67 is suitable for most practitioners, but some prefer 0.70 for slightly longer poles.
💡 Pro tip: «In trail running, poles that are two-thirds of your height offer the best compromise between upward thrust and manoeuvrability on descents.»
Table showing runner size / stick size correspondence
To make things easier for you, here is a summary table based on the formula with a coefficient of 0.67 to 0.70. It allows you to quickly find the right stick size for your body type.
How to check the correct size in the actual position
Mathematical calculations provide an excellent starting point, but nothing can replace a real-world testing. Before purchasing your poles or confirming your choice, take a few seconds to check the length in context.
Stand on a flat surface with your back straight. Place the pole vertically, with the tip resting on the ground right next to your foot. Grasp the handle normally, as you would when running. Then observe the angle formed by your elbow.
Your Elbow should be bent at approximately 90 degrees., or slightly more closed. If the angle is significantly greater than 90°, the pole is too short. Conversely, if your arm remains almost straight, the pole is too long. This position ensures effective thrust without excessive strain on the joints.
📐 Key points: «A 90° elbow angle is the universal benchmark for determining the correct size of your poles, regardless of the formula used.»
What should you do if you are between sizes?
It often happens that the result of the calculation falls between two available sizes. For example, for a runner who is 1.72 metres tall, the formula gives 115.2 cm. Should you choose 115 or 120 cm? The answer depends on your main activity.
For the trail running, specialists generally advise go up a size. Slightly longer poles provide better thrust on steep climbs. They also allow you to keep your upper body more upright on long ascents.
Conversely, for the Nordic walking, it is preferable to choose the smaller size. This discipline requires faster arm movements and more dynamic gestures. Shorter poles facilitate this sustained pace.
Telescopic batons: a versatile solution
Telescopic or foldable poles allow you to adjust the length according to the terrain. This versatility appeals to many trail runners who alternate between different types of routes. You can shorten your poles on descents and lengthen them on ascents.
When purchasing adjustable poles, check that your ideal size is in the middle of the adjustment range. If you need 120 cm, choose an adjustable model from 110 to 130 cm, for example. Avoid using the poles in extreme positions (fully extended or fully retracted), as this weakens the locking system.
FAQ: your questions about trail running pole sizes
How do I calculate the size of my trail running poles?
Multiply your height in centimetres by 0.67 to 0.70. For a person who is 1.75 metres tall, this gives 117 to 122 cm, or 120 cm poles.
What length of stick for someone who is 1.80 metres tall?
For a runner who is 1.80 metres tall, the formula recommends poles of 120 cm. If you are practising on very steep terrain, you may opt for 125 cm.
Is it better to have sticks that are too long or too short?
Poles that are slightly too long are preferable for trail running because they help propel you uphill. Poles that are too short force you to lean forward and strain your back.
Are trail and hiking poles the same size?
The calculation method is identical. However, trail poles are generally lighter and often foldable so they can be stored in a bag.
Can I use the same size poles for ascents and descents?
With fixed poles, yes. Some runners prefer telescopic poles so they can shorten them on descents (less bulk) and lengthen them on climbs (better thrust).
