Pole use in trail and ultra running has evolved a lot over the past few years. What used to be seen as optional gear is now standard in many races, especially anything with serious elevation.
But with that shift has come a bit of confusion around sizing. Trends have changed, gear has changed, and what works for elite runners isn’t always what works for everyone else.
So.. How to Size?Â
Whether you are new to Poles or buying your next set a safe place to Start is:
•   Stand upright on flat groundÂ
•   Wear your running shoesÂ
•   Place pole tips on the groundÂ
•   Adjust until your elbows are at about 90 degrees, forearms level Â
•   If measuring at home have someone measure from ground to your hand.
•   If in between sizes size down
This is your baseline. It reflects how your body actually moves on the trail, not just your height on paper. If you do nothing else, do this. It will get you very close to the right size.
Handle types
Your choice of grip affects how forgiving your setup is.
Standard strap handles
•   Let you shift your hand positionÂ
•   More forgiving if your sizing isn’t perfectÂ
•   Good for learningÂ
Glove-style handles
You will see gloved systems popular in trail and ultra running.
•   Your hand clips into a fixed positionÂ
•   Power transfer is more direct and efficientÂ
•   Less grip fatigue over long distancesÂ
The trade-off is clear: you need to get the length right, because you don’t have much room to adjust on the fly.  You also need to be confident releasing the glove in a fall or  very easily those expensive poles will  be broken and worse so might you.
Why do runners use poles anyway?
Poles aren’t just for hiking. In running, they serve two main purposes.
On the uphill
•   Help transfer effort from your legs to your upper bodyÂ
•   Improve rhythm when power hiking steep climbsÂ
•   Reduce fatigue over long ascentsÂ
On sustained climbs, and over long races, poles can make a noticeable difference in how fresh your legs feel later in the race.
On the downhill
•   Add stability on loose or technical terrainÂ
•   Help with balance when you’re tiredÂ
•   Take some load off your quads on steep descentsÂ
Not everyone uses poles heavily on descents, but when the trail is rough or your legs or even eyes are fading, they can be a big help.
What’s happening in trail and ultra running right now?
There’s a lot of talk about trends in pole sizing, but the reality is more nuanced.
•   Most runners still use the 90-degree baseline as their starting pointÂ
•   Some go slightly longer for sustained alpine climbsÂ
•   Others go slightly shorter for steep, technical racingÂ
The real shift isn’t toward shorter or longer poles. It’s toward more intentional sizing, based on terrain and running style.
Common mistakes to avoid
•   Sizing without your running shoesÂ
•   Going too long for extra reachÂ
•   Ignoring handle type when choosing lengthÂ
•   Copying elite setups without understanding why - Once you’ve got experience, you can fine-tune based on terrain and racing goals.
TIP: Don’t put your hands through the straps  of poles until you are confident in using.  This way you can release them in a fall or if you trip on your poles.  And there is more chance you will avoid breaking the pole and yourself.
Final thoughts
The right pole length should feel easy. Your shoulders stay relaxed, your arms move naturally, and the poles support your movement rather than disrupt it.
Start with the 90-degree method. Factor in your handle type. Keep things simple.
Then Practice .. Practice.
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