Do trekking poles improve hiking speed?

Trekking poles spark heated debate among hikers: Do they accelerate your pace or just add weight? Research reveals a nuanced answer—they don’t magically boost top speed, but they dramatically enhance sustained speed and efficiency, especially over distance and technical terrain. Here’s how poles transform your hiking economy:

⚡️ The Propulsion Paradox: When Poles Add Speed

1. Downhill DominancePoles act as brakes and accelerators: Planting poles ahead reduces impact on joints while enabling longer, faster strides without slipping.Study Insight: A 2019 Journal of Sports Science paper found hikers descended 7–10% faster with poles due to increased stability.
2. Flat Ground EfficiencyProper technique (opposite arm/leg swing) creates a rhythmic propulsion cycle, engaging arms/shoulders to share workload.Result: 5–8% reduced perceived effort at the same speed, letting you maintain pace longer.
3. Technical Terrain NavigationOn roots, scree, or stream crossings, poles prevent cautious "slow-motion" steps.Field Test: Hikers crossed boulder fields 20% faster by using poles for balance checks.

⚖️ Where Poles Don’t Increase Speed (And Why)

• Steep Uphills:Carrying pole weight (12–20oz) costs energy. While poles reduce quad fatigue by 15% (Appl Ergonomics, 2021), they don’t make ascents faster—just less exhausting for sustained effort.
• Short Distances:On smooth trails under 5 miles, poles offer minimal speed gains for fit hikers.

🏃‍♂️ The Endurance Advantage: The Real Speed Secret

Poles excel at delaying fatigue—the true key to covering more ground faster:

• Transfer 15–25% workload from legs to upper body (University of Granada study).
• Reduce muscle oscillation (vibration-induced fatigue) by 40% on uneven ground.
• Prevent pace decay: Hikers maintained target speed 45 minutes longer in 6-hour tests.

Pro Insight: Elite thru-hikers use poles not for sprint speed, but for "all-day sustainable pace."

📊 Maximizing Speed: Technique Matters More Than Gear

Ineffective Technique → Wasted Energy:

• ❌ Dragging poles behind
• ❌ Same-side arm/leg swing
• ❌ Death-gripping handles

Speed-Optimized Technique:

• ✅ Plant opposite pole as foot strikes (right pole + left foot).
• ✅ Push backward on flats/downhills for propulsion.
• ✅ Shorten poles uphill, lengthen downhill.
• ✅ Use straps to transfer force through wrists, not grip.

🔬 Data Deep Dive: Poles vs. No Poles

🧠 The Mental Speed Hack

Poles create a metronomic rhythm that:

• Improves cadence consistency (+8% steps/min).
• Reduces "perceived effort" by 19% (Wilderness & Environmental Med), tricking your brain into maintaining pace.

💎 The Verdict

Trekking poles won’t turn you into a trail runner, but they are endurance multipliers:

• ✅ Downhill/technical terrain: Clear speed gains (5–10%).
• ✅ Long distances: Crucial for sustaining target pace.
• ✅ Multi-day trips: Prevent cumulative fatigue slowdowns.
• ❌ Short, smooth ascents: Minimal benefit.

For maximum impact:

1. Use ultralight poles (<16 oz/pair).
2. Master opposite-arm planting.
3. Reserve poles for hikes >5 miles or technical terrain.

Final Takeaway: Poles are the endurance athlete’s secret—transforming "survive" into "thrive" mode mile after mile. Their value isn’t in sprint speed, but in the relentless consistency that wins long games.