The Best Running Sticks: Enhancing Your Running Experience

Published on November 26 by Matt

Running is one of the most accessible forms of exercise, offering numerous physical and mental health benefits. For runners, having the right equipment can make a world of difference in performance, comfort, and even injury prevention. Among the various accessories available, running sticks—also known as trekking poles or running poles—have gained increasing popularity for both trail runners and road runners seeking additional stability, power, and injury prevention.

In this article, we'll explore the best running sticks available today, what features to look for, and how these tools can improve your running experience.

What Are Running Sticks?

Running sticks, or trekking poles, are lightweight, adjustable poles designed to help runners maintain balance, reduce strain on joints, and increase efficiency during uphill, downhill, and uneven terrain running. While they were originally used for hiking and mountaineering, trail runners in particular have embraced them for added support and endurance, especially during long runs in rugged conditions.

While trekking poles are most commonly associated with trail running, many runners have found value in using them during road runs as well, particularly those with a history of knee or joint pain, or for runners looking to improve their cardiovascular output by involving more muscle groups.

Benefits of Using Running Sticks

  1. Increased Stability
    Running poles help to maintain balance, especially during technical trail runs, descents, or on uneven terrain. By planting the poles as you run, you gain extra stability, which can reduce your risk of falls or twists.
  2. Reduced Joint Stress
    By using poles, runners can redistribute some of the impact that would normally go through the knees, hips, and lower back to the upper body. This can be particularly beneficial for runners with a history of joint pain, injury, or those tackling steep inclines or declines.
  3. Enhanced Endurance
    Running with poles engages your upper body, particularly your arms and shoulders, which helps to reduce the load on your legs, potentially making it easier to maintain your stamina over long distances. The poles also help you propel forward more efficiently, giving you an additional "push" during runs.
  4. Better Posture
    Poles can help correct posture by promoting an upright running form, which reduces slouching or leaning forward, leading to less stress on your lower back.

Key Features to Consider When Choosing Running Sticks

When shopping for the best running sticks, there are a few important factors to keep in mind:

  1. Weight
    Lighter poles are generally better for running. You want a pair of poles that won’t slow you down or cause undue fatigue, so look for options made from materials like carbon fiber or aluminum, which offer a good balance of strength and weight.
  2. Adjustability
    Adjustable poles allow you to find the perfect length for your stride and terrain. This is particularly important for runners who change their running conditions frequently, such as transitioning from flat ground to hills or uneven trails.
  3. Grip
    Comfort is key when it comes to pole grips. Most running sticks come with foam or cork grips, both of which provide cushioning and moisture-wicking properties. A good grip will ensure you don’t lose control or develop blisters during your run.
  4. Durability
    While lighter materials are preferable for weight savings, they should still be durable enough to withstand rough conditions, including rocky trails or wet weather. Check the construction quality of the poles to ensure they’re built to last.
  5. Shock Absorption
    Some poles feature a shock-absorbing system, which helps reduce the impact on your wrists and arms, especially during downhill running. This feature can improve comfort over long distances.
  6. Foldability
    If you plan on carrying the poles when you’re not using them, a foldable or collapsible pole design is a great space-saving option. These poles can be compacted for easy storage in a running pack.

Top Running Sticks for 2024

1. Black Diamond Distance Z Poles

Best for: Ultra Trail Running

Black Diamond's Distance Z poles are a popular choice among trail runners for their exceptional light weight and durability. Constructed with a combination of aluminum and carbon, they offer the perfect blend of strength and low weight. These poles feature a Z-fold design, which makes them easy to collapse and store, making them ideal for long runs where pack space is a premium.

  • Weight: 190g (per pair)
  • Adjustability: Fixed length (choose size based on height)
  • Grip: Foam grip with breathable material
  • Best for: High-altitude running, rocky terrains, ultra-races

2. Leki Micro Trail Pro Poles

Best for: Lightweight, High-performance Runners

Leki’s Micro Trail Pro Poles are lightweight, adjustable, and feature a strong yet compact design. Their unique, innovative locking mechanism (Speed Lock 2) makes them incredibly easy to adjust and secure. The ergonomic cork grips ensure comfort and prevent slippage, even in wet conditions.

  • Weight: 200g (per pair)
  • Adjustability: Adjustable (100-130 cm)
  • Grip: Ergonomic cork grip with extended handle for better grip
  • Best for: Technical trail running, endurance events

3. Cascade Mountain Tech Carbon Fiber Trekking Poles

Best for: Budget-Friendly Performance

For runners who want quality running sticks on a budget, Cascade Mountain Tech's Carbon Fiber Trekking Poles provide a great value. These poles are strong yet lightweight, featuring a combination of carbon fiber and aluminum that offers durability without breaking the bank. The foam grips are comfortable, and the poles come with interchangeable rubber tips for both trail and road running.

  • Weight: 180g (per pair)
  • Adjustability: Adjustable (66-135 cm)
  • Grip: Foam grips with wrist straps
  • Best for: Budget-conscious runners, beginners

4. Black Diamond Alpine FLZ Poles

Best for: Versatile, All-Purpose Running Sticks

The Black Diamond Alpine FLZ poles are another top contender for trail runners who want versatility. These poles combine the durability of aluminum with the lightness of carbon fiber in a foldable design, making them easy to carry and store. The comfortable foam grips and adjustable length provide a personalized fit for a variety of terrains and conditions.

  • Weight: 330g (per pair)
  • Adjustability: Adjustable (100-120 cm)
  • Grip: Dual-density foam grips
  • Best for: Mixed-terrain runners, trail enthusiasts

5. Gossamer Gear LT5 Trekking Poles

Best for: Ultra-Lightweight Performance

If weight is your primary concern, the Gossamer Gear LT5 Trekking Poles offer the lightest option without sacrificing durability. These poles are made from carbon fiber and have a minimalist design, perfect for serious ultrarunners or anyone seeking to reduce weight without losing strength. The quick-adjust locks and ergonomic cork grips enhance usability.

  • Weight: 145g (per pair)
  • Adjustability: Adjustable (95-130 cm)
  • Grip: Cork grip with extended grip zone
  • Best for: Ultra-light enthusiasts, minimalist runners

Conclusion

Running sticks can transform your running experience, offering benefits such as increased stability, reduced joint strain, and improved endurance, especially when tackling technical trails or long distances. The best running sticks for you depend on your needs—whether it's ultra-lightweight performance, comfort, durability, or budget-friendly options.

The models listed above cover a range of prices, materials, and features, so there’s something for every type of runner. Consider the terrain you’ll be running on, your experience level, and how often you plan to use the poles when making your decision. With the right pair of running sticks, you’ll be well-equipped to handle the challenges of any run, from smooth pavement to rugged mountain trails.