How to use trekking poles to increase walking speed?

Most hikers think of trekking poles as tools for stability and knee protection, not speed. But used correctly, poles can actually help you walk faster – on flat terrain, rolling hills, and even gentle uphills. The key is to convert the poles from passive support into active propulsion. Here’s how to pick up the pace.

Recommended trekking pole purchase link: https://s.click.aliexpress.com/e/_c4M7OWaN

The biomechanics of faster walking

Walking speed depends on two factors: stride length and cadence (steps per minute). Trekking poles can improve both. When you push back vigorously with each plant, you add a small amount of forward thrust – like using your arms to help your legs. Over thousands of steps, this adds up to a noticeable speed increase. Additionally, poles encourage a more upright posture and a natural arm swing, which can increase cadence without extra effort.

Step 1: Shorten your poles slightly

For speed walking on flat or gently rolling terrain, use a slightly shorter pole than your standard flat‑ground length. Reduce the length by 2–3 cm (about one inch). This does two things:

• It allows you to plant the pole closer to your body, reducing over‑reaching.
• It promotes a faster, more compact arm swing, increasing cadence.

If your poles are too long, your arm swing will be slow and cumbersome.

Step 2: Master the active push

The most common mistake is simply tapping the pole on the ground. For speed, you must push back with each plant.

• As your foot lands, plant the opposite pole firmly.
• Instead of just letting the pole touch, actively drive the pole backward as you push off with your rear foot.
• Your hand should end up behind your hip, with your arm extended back.
• This backward push adds forward momentum, like a mini rowing stroke.

You’ll feel your triceps and latissimus dorsi engaging. This is good – you’re using your upper body to help your legs.

Step 3: Increase cadence

The opposite arm‑leg rhythm is essential. But for speed, you want a quick, crisp rhythm.

• Use a metronome app set to 120–130 beats per minute. Plant a pole on every second beat.
• Keep your plants light and snappy – no heavy stabbing.
• Focus on a smooth, continuous motion. The poles should feel like extensions of your arms.

Step 4: Maintain a forward lean

Leaning slightly forward from the ankles (not the waist) helps convert the pole push into forward motion. Avoid leaning backward – that slows you down. Keep your chest up, but your body slightly tilted into the walk.

Step 5: Use proper wrist straps

A relaxed grip is essential for fast walking. With your hand inserted up through the strap (from below), the strap should bear the weight. Your fingers can be almost open. This allows a fast, loose swing without death‑gripping the handle.

Technique by terrain

• Flat pavement or gravel: Use alternate planting (opposite pole to foot). Push back aggressively. Shorten poles slightly. Rubber tips for pavement.
• Gentle uphill: Same technique, but you may need to push harder. Keep cadence high.
• Rolling hills: Adjust pole length on the fly (shorten for up, lengthen for down). On downhills, use poles more for braking than propulsion – speed is not the goal there.

Drills to build speed

1. Cadence drill: On a flat 100 m section, count your steps. Walk normally, then try to increase steps per minute by 10% using quick pole plants.
2. Push drill: Walk with poles but deliberately push back as hard as you can for 10 steps. Feel the extra forward thrust. Then try to maintain that feeling at normal effort.
3. Interval training: Walk fast with poles for 2 minutes, then recover for 1 minute. Repeat.

Common speed‑killing mistakes

• Planting too far forward – over‑reaching slows you down. Plant when your hand is level with your forward heel.
• Heavy, loud plants – a quiet, light plant is faster.
• Using poles that are too long – short poles = faster cadence.
• Gripping too tightly – tension slows your arm swing.
• Planting both poles together on flat ground – this kills rhythm and speed. Use alternate planting.

How much faster can you go?

Studies on racewalking with poles show a potential speed increase of 5–10% on flat terrain for the same perceived effort. That’s the difference between a 5 km/h stroll and a 5.5 km/h brisk walk. On gentle uphills, the benefit can be even greater because poles help you maintain momentum.

Final verdict

To increase walking speed with trekking poles, shorten your poles slightly, use an active push back with each plant, increase your cadence, and maintain a light forward lean. Practice the rhythm and push on flat terrain before trying hills. With proper technique, poles can turn a leisurely walk into a efficient, faster gait – without tiring your legs more. It takes practice, but the speed boost is real. Try it on your next flat trail and feel the difference.