Choose the right length of running poles

1. Find your ideal pole length

A quick way to get the right size:

For most runners, an effective baseline is to calculate pole length as 68% of your height in centimeters. Multiply your height by 0.68 to find a length that supports efficient biomechanics and minimizes fatigue over distance.

To determine the right length for running poles, you should generally aim for a 90-degree angle when your elbow is bent, with your hand positioned just below your elbow when the tip of the pole touches the ground. A common calculation is to multiply your height in centimeters by 0.68 and round down to the nearest 5 cm.

We recommend rounding down to the nearest listed size. For example, if you measure 123.50 cm, we recommend rounding down to 120 cm. This makes the poles easier to use on uphill runs.

2. Adjust for different terrain

Hiking conditions significantly affect the ideal pole length. Adjust accordingly to maintain efficiency and control:

Flat or technical terrain: Use your standard length to ensure stability and consistent stride cadence.

Uphill running: Shorter poles improve leverage and allow for a more compact and energy-efficient push-off step, especially on steep climbs.

Downhill running: Increased pole length provides improved reach and control, facilitating better balance and reducing strain on long downhill runs.

3. Test for comfort

The ideal pole height allows your elbows to form a 90° angle when the tips are placed on the ground next to you. This alignment promotes optimal energy transfer and arm swing efficiency. Adjustable poles are recommended for runners who tackle a variety of terrain and require dynamic pole length adjustment during training or racing.