Best Running Poles of 2024/25
Collapsible, adjustable, lightweight poles for racing, long distance, and trail running
The author running a 100-mile ultra race. Photo by anonymous Mountain Lakes 100 race volunteer.
October 25th, 2024
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While often used by backpackers and thru-hikers, poles can be just as beneficial for trail runners with many of the same benefits. Running poles can decrease impact on joints, reduce stress on muscles, offer better traction and stability, and enhance performance on uphill and technical terrain.
We tested eight of the most popular running poles in variable conditions, assessing their adjustability, durability, packability, and comfort to help you narrow the list down to some of the best options.
I'm an ultrarunner, Fastest Known Time (FKT) holder, and peakbagger. To test running poles, I took them on a wide variety of terrain, from day-long adventures in the White Mountains of New Hampshire to a 100-mile run on the Pacific Crest Trail in Oregon. We also ran on everything from smooth dirt roads to technical mountain terrain.
These are the best running poles for a variety of types of running.
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Comparison table
| RUNNING POLES | TREELINE AWARD | MATERIAL | LENGTHS AVAILABLE | HANDLE | COLLAPSIBLE* | ADJUSTABLE | WEIGHT** | MSRP*** |
|---|---|---|---|---|---|---|---|---|
| Black Diamond Distance FLZ | Overall Read why |
Aluminum | 95 cm - 140cm | Foam | Yes, 34 - 41 cm | Yes | 390 - 450 g | $160 |
| Leki Neotrail Pro FX.One Superlite | Best Lightweight / Best for Racing Read why |
Carbon | 110cm | Cork | Yes | No | 226 g | $200 |
| REI Swiftland TT Carbon | Best for Ultra Running / Best for Fastpacking Read why |
Carbon | 115 cm | Foam | Yes | No | 318 g | $170 |
| MSR DynaLock Ascent Carbon Backcountry | Winter Running Read why |
Carbon | 100-120 cm, | Foam | Yes | Yes | 470 g | $190 |
| AONIJIE Folding Ultralight 7075 Aluminum alloy | Best Budget Poles Read why |
Aluminum | 110 cm | Foam | Yes | No | 350 g | $56 |
The winners
Best running poles: Black Diamond Distance FLZ
Pole material: Aluminum
Grip material: Foam
Adjustable? Yes
Length: 110-125 cm
Weight: 420 g per pair
What we liked: Durable, adjustable, mid-range price
What we didn’t like: The foam grips and wrist straps can be uncomfortable over long days
The Black Diamond Distance FLZ poles are our overall winner because they’re a great day-to-day workhorse. They offer robust support and do well with weight and stress, which allows them to survive in technical terrain where other running poles break quickly. Because of this more forgiving nature, they’re also beginner-friendly.
Black Diamond Distance FLZ
Author using the BD Distance FLZ during a fastpacking trip in New England. Photo courtesy Aubri Drake.
They do equally well chugging along on smooth doubletrack paths as they do scrambling up a steep mountainside. They’re easy to stow, with low-profile foam handles. They’re also adjustable for uphill and downhill travel, making them optimal for fastpacking tents and tarps that require poles (if you don’t need this feature, consider the BD Distance Z). They also come with snow baskets that can easily be added to the tips.
The two drawbacks of this pole are its weight and its foam grip. The poles are aluminum and adjustable, which adds to their weight. The grip is firm, inflexible foam that quickly grows slick with sweat. The wrist straps are nylon with roughness on some edges, and can cause chafing in high humidity or for runners with a high sweat rate. But for the cost and performance, they’re perfect for tougher terrain, entry level gear, and everyday runs.
Best lightweight / best racing running poles: Leki Neotrail Pro FX.One Superlite
Pole material: Carbon
Grip material: Cork
Collapsible: Yes
Adjustable? Set length
Diameter: 12 - 14 mm
Lengths available: 110 cm
Weight: 226 g (110 cm)
What we liked: Very lightweight, comfortable cork handles, easy to stow, durable within their limitations
What we didn’t like: Expensive, only intended for racing, small diameter handles, marked as a competition pole (not for every-day use)
The Leki Neotrail Pro FX.One Superlite are our winner for best lightweight running poles and best racing poles because they are impossibly light, while also being comfortable and durable within reasonable conditions. Leki does note that these poles are not meant to be used in everyday situations — these are intended as competition poles.
A pair of 110cm poles are 8 oz, at 4 oz per pole! These are the lightest poles we tested and they performed perfectly for the duration of a 100-mile race, which included a technical section and multiple burn areas. We packed them away half a dozen times, tripped on them, caught them on rocks and roots, and whacked them against trees — all with no sign of stress or compromise.
Leki Neotrail Pro FX.One Superlite
The author racing with the Leki Neotrail Pro FX.One Superlites. Photo by Mountain Lakes 100 race volunteer who wished to remain anonymous
The cork grip is incredibly comfortable, with some give in it. The grip isn’t fully round, instead being cut flat on both sides to help runners better control the placement of the pole tip. It is worth noting the handles are fairly small in diameter, so runners with larger hands could find them uncomfortable.
While at first I was skeptical of the minimalist wrist straps, I found they are well-designed, support my wrists well and dry quickly without any chafing. They also stow very easily within a vest quiver while running. They’re small and light enough that stowing them is easy regardless of method. If you’re looking for lightweight, comfortable racing poles, the Leki Neotrail Pro FX.One is a perfect fit.
Best ultrarunning and fastpacking running poles: REI Swiftland TT Carbon
Pole material: carbon
Grip material: chunky foam grip
Collapsible? Yes
Adjustable? No, set length
Lengths available: 105 cm, 115 cm, 125 cm
Weight: 318 g (in 115 cm)
What we liked: Lightweight, comfortable foam grips, comfortable and easy to adjust wrist straps, mid-range price
What we didn’t like: not adjustable, difficult to stow due to the wide foam handles
REI Swiftland TT Carbon (chunky foam grip, carbon, set length, 115cm is 318g pair, $170; full trekking pole tips)
The REI Swiftland TT Carbon are our winner for best ultra running/fastpacking poles because they provide good support while being comfortable and lightweight. They also use a small version of a full-length tip, which allows for easier on-trail maintenance and replacement if they’re damaged or worn down.
The molded foam grips are remarkably comfortable and can be used by either hand, and the pole offers robust support. It is very easy to adjust the wrist loops on the go, and the material is very soft.
REI Swiftland TT Carbon
However, the wide foam handles mean these don’t stow well — they barely fit within a quiver and they’re impossible to get out without removing the running pack first. They’re also a bit heavier than expected for carbon poles. We don’t have enough wear on these poles yet to report long-term durability, but we suspect the trade for a higher weight is a more durable pole.
For long runs where you don’t need to adjust your pole length and don’t need to stow your poles (or have a pack to stow them), these are a great option.
Best poles for winter running: MSR DynaLock Ascent Carbon Backcountry
Pole material: Carbon
Grip material: Chunky foam grip
Collapsible: Yes
Adjustable? Yes
Lengths available: 100 -120 cm, 120 - 140 cm
Weight: 470 g per pair (100-120 cm)
What we liked: Durable, adjustable, comfortable foam grips, built for fast-and-light winter sports
What we didn’t like: Expensive, very heavy for carbon
The MSR DynaLock Ascent Carbon Backcountry poles are our winner for best winter running poles because they were specifically designed with this task in mind. They feature full-length pole tips for easy replacement if worn or damaged, and come with robust snow baskets.
The poles have a single easy flip-lock and tensioner for adjustment of pole length in the field. The grips are firm foam, with an additional lower grip meant for sidehilling. The pole handles are designed with an indented “beak” to easily hook and pull snowshoe heel lifts up. While most other collapsible poles use a central plastic-sheathed fabric string (like REI Swiftlands’ Dyneema), these use a plastic-sheathed wire, adding to their durability.
MSR DynaLock Ascent Carbon Backcountry
They’re meant for winter sports like fast-and-light snowshoeing, mountaineering, and splitboarding. However, given their heavy weight, they wouldn’t be a great pole to use for most 3-season running environments. If you’re looking for a durable, collapsible winter sport pole, this is the pole for you.
Best affordable running poles: Aonijie folding poles
Pole material: Aluminum
Grip material: Foam
Collapsible: Yes
Adjustable? Set length
Lengths available: 110 cm, 120 cm
Weight: 350 g per pair
What we liked: affordable, lightweight for aluminum, comfortable foam grips
What we didn’t like: not adjustable, only 2 set lengths available (110cm, 120cm), small diameter handles
The Aonijie folding poles are our winner for best affordable poles because they’re inexpensive when compared with other options while offering good entry-level support. They’re made of lightweight aluminum, with weight on par with Black Diamond’s aluminum poles. The low-profile foam handles are firm but pleasant, with a bit of texture to help with grip when sweaty. However, the round, non-ergonomic handles have a smaller diameter, so those with larger hands or wrist issues might find them uncomfortable. The wrist straps are minimalist, and feel like a cheaper version of Leki’s Neotrail Pro FX.One Superlite wrist straps.
Aonijie folding poles
While these poles performed suitably during smooth trail runs, the internal string is made of unlined nylon. We haven’t used these poles long enough to fully assess longevity and durability, but we suspect these poles won’t hold up to a higher weight load or more strain.
These are the poles for you if you’re running only on smooth terrain and just need a bit of stability, or would like to test if running poles are for you. We wouldn’t recommend them for technical terrain or any situation that would place them under more substantial stress. If you like these but are looking for something with a longer life span and excellent warranty, we would recommend the Black Diamond Distance Z.
Other running poles we tested
BD Distance Z
Pole material: Carbon
Grip material: Foam
Collapsible: Yes
Adjustable? No
Lengths available: 110, 120, 130 cm
Weight: 9.8 oz per pair
What we liked: affordable, lightweight for aluminum
What we didn’t like: uncomfortable grip and straps (foam grip, aluminum, set length, 110cm is 330g pair, $140).
The Black Diamond Distance Z poles are the cheapest name brand running poles we’ve tested. For the price, they’re a solid option and very similar to our best overall pick, the BD Distance FLZ. They are sturdy and manage stress well, which allows them to survive more technical terrain. This also makes them more beginner-friendly.
BD Distance Z
They have the same low-profile foam handles as the Distance FLZ for easy stowing, and come with snow baskets. The main drawback of this pole is its uncomfortable foam grip and wrist straps (see above for more details). For those who don’t need or want adjustable length poles, these are perfect for tougher terrain, entry level gear, and everyday runs.
Pole material: Carbon
Grip material: Foam
Collapsible? Yes
Adjustable? No, set length
Diameter: 12- 14 mm
Lengths available: 110 cm
Weight: 264 g (110 cm)
What we liked: lightweight
What we didn’t like: expensive, fragile, uncomfortable grip and straps
The Black Diamond Distance Carbon Z are in a similar class as the Leki Neotrail Pro FX.One Superlite due to their weight and cost. However, they are less durable. The wrist straps and foam grips are much less comfortable than the Leki straps and cork grips. These would be a good option for people looking for a pair of running poles for competition who don’t like cork grips.
Black Diamond Distance Carbon Z
Pole material: Carbon
Grip material: Cork upper/foam lower
Collapsible: Yes, 16.5 in
Adjustable? Yes,39-47 in
Diameter: 12 - 14 mm
Lengths available:
Features: trail shark (Shark Frame Strap Mesh fits like a glove)
Weight: 310 g (110 cm length)
What we liked: cork handles, lightweight
What we didn’t like: expensive, must wear trail shark ½ glove
The Leki Crosstrail FX.One Superlite are unique poles tailored to a niche audience. They’re quite popular among fast ultrarunners who have their sights set on Fastest Known Times or podium finishes at 100 and 200- mile races. However, they’re overkill for many trail runners.
Leki Crosstrail FX.One Superlite
While the trail shark ½ glove is an interesting concept, we’ve had mixed experiences while testing it. The stock ½ glove included with the poles has caused itching, chafing, and blisters (particularly in higher humidity settings), and the gloves can make it difficult to disconnect from the poles or to wear separate gloves.
These might be a good fit for some folks, but it’s a high cost if they don’t work for you. If you want to try this style while also looking for a more robust model, consider buying one of their less expensive aluminum models, like the EvoTrail FX.One TA ($170).
Running poles can help increase endurance and enhance uphill performance, as the author noted during a trail run in Colorado. Photo by Aubri Drake.
what are the Benefits of running with poles?
Increased stability and balance
Running poles are versatile and offer mountain, trail, and ultra runners a wide range of potential benefits. The most obvious is an increase in stability and balance — running poles enable for quick adjustments in direction and balance checks.
Reduced impact on joints, reduced stress on leg muscles
Running poles help make the effort of forward motion into a more full-body exercise, pushing off the ground to drive the body forward. Poles also spread out the impact forces of downhill and technical trail running, reducing the wear and tear on the lower body’s muscles and joints.
Increased endurance
Sharing the effort of travel with the upper body can support the lower body to continue moving forward with less fatigue. Running poles can also be very helpful in maintaining a quick power hiking pace, whether on uphills, technical terrain, steep downhills, or later in a race when constant running is no longer possible.
The author using BD FLZ poles during a fastpacking trip. Photo by Aubri Drake.
Increased confidence
Running poles offer runners balance and support when crossing creeks and streams, running on uneven trails with rocks and roots, walking on bog boards, dealing with mud and standing water, ascending scree fields, and descending technical, rocky terrain.
Better traction and grip
When traveling on uneven trails with roots, loose rocks, or slab, running poles offer additional security. For technical downhill travel, particularly on steep rock slabs, poles can help place your body at a better angle — leaning downhill, allowing for more friction and points of contact with the soles of your shoes.
Improved posture
Using poles while running can be a great support in maintaining an upright posture, especially on long days. Poles let your upper body help with forward motion, reducing the strain on your lower body. Additionally, if traveling over rocky technical terrain, poles can reach for you rather than requiring you to bend in half to put your hands down for leverage.
Enhanced uphill performance
Uphill travel is where running poles really shine. Being able to easily add your upper body to the fight against gravity is quite advantageous. Poles put you in a perfect position to push off from the ground with both legs and arms to focus power, rather than trying to push off of knees with open hands.
Running poles come in handy on technical terrain, as seen here in the White Mountains, NH. Photo by the author.
Engagement of upper body muscles
Running poles can make runs a more full body workout, allowing upper body muscles to translate their untapped power into upward and forward motion. The full-body engagement is a nice complement to running’s cardiovascular aspect. A bonus of poles is that constantly using arm and hand muscles prevents swollen hands.
Running poles can offer support during water crossings, as seen here on the John Muir Trail. Photo by the author.
Improved speed on technical terrain
With practice, running poles can act as another set of legs, which come in handy on technical terrain. They provide extra reach, stability, and cushion, and even midair adjustments. And let’s be real, they’ve kept me from face planting after tripping on a root or a rock so many times!
Better performance in variable conditions
Whether it’s snow, mud, water crossings, or rain, running poles can provide stabilization and maneuverability in challenging conditions. Read our full guide to running in the rain for more tips and tricks.
What to look for in running poles
Comparison of different running pole grips. Photo courtesy Aubri Drake.
Material
Running poles are made either of aluminum or carbon fiber. Aluminum poles are heavier and less expensive. If placed under stress, they typically bend. Carbon poles are lighter and more expensive. If placed under stress, they typically break. Foldable poles use an internal string or wire to hold the pieces together, and this is most often these poles’ point of failure.
Weight
Heavier running poles can cause hand and arm fatigue, and interfere with the natural arm swing needed for smooth running. With much quicker cadence than hiking, running poles are moved more frequently and additional weight adds up quickly. However, heavier poles tend to also be able to handle higher weight and workloads, and are less likely to break.
Adjustability
Unlike standard trekking poles, many running poles come in a set length (e.g., 110 cm). Even running poles that can be adjusted often offer a smaller range than trekking poles. If you plan to run on steep uphill or downhill routes or routes with water crossings, you should consider getting poles that allow length adjustment. On the uphill, shorter poles propel you upward. On the downhill and water crossings, longer poles provide stability and reach.
Grip
Running poles, like trekking poles, come in two different grip materials: foam and cork. Foam handles are less expensive and slippery when wet with rain or sweat, which can cause blisters and difficulty with grip. Cork handles are more expensive and tend to absorb sweat and rain, molding to the user’s hands. Over time, both materials can break down — foam can disintegrate and cork can crumble.
Straps
Running poles come with a variety of different wrist strap configurations. Some are minimalistic, while others are padded. Leki has the most unique, with a brand-specific thumb and palm harness that clicks into the top of their running poles. The more technical the terrain, the more important wrist straps will become for stabilizing and dispersing weight on downhills.
Pole tips
Comparison of running pole tips. Photo courtesy Aubri Drake.
Running poles can have either rubber or carbide tips, though carbide tips are the most common.
Rubber tips can reduce ecological impact on trails, prevent rock scarring, and suppress loud clicking sounds when on pavement or rock.
Carbide tips can dig into mud or wood to offer stability on unstable surfaces and have edges that can catch and sit securely on small rock holds when on technical terrain like slabs.
Some running poles have full-length tips for optimal grip (like the REIs and MSRs), while most offer a smaller hybrid tip that’s less likely to dig deep into the ground and get stuck.
Locking mechanism
Foldable running poles use an internal string or wire to hold the pieces together and a spring button to relax the string or wire to collapse the poles. For adjustable running poles, there are also flip locks to adjust the length of the poles.
Durability
Running poles, like trekking poles, can widely vary in their longevity. Sometimes things just break, but be sure to get running poles designed with your specific type of adventure in mind. Picking running poles designed with you in mind will give you the best experience with the longest lifespan.
Warranty
The highest quality running poles are supported by companies that have been in business for many years and provide great customer support. Black Diamond, Leki, MSR, and REI are known for providing excellent customer support in the event of gear failure. They each have unique warranty policies and periods of coverage, depending on the gear in question (most running poles have a 1-2 year warranty from defect). Be sure to check those out before buying, so you know what support will be available to you and within what time frame.
Even if the warranty period has passed, it’s worth following up with the warranty department and see what they might be able to offer to keep the gear out of landfills, such as replacement parts for purchase.
Packability
Most runners will be looking for a pole that is collapsible, and many will be looking for a pole that is not fixed length to allow for maximum flexibility. However, some running styles or personal preference may call for a fixed-length pole, such as poles designed specifically for uphill/vertical races. See below for tips about stowing your running poles when out on trail!
Running poles can be useful for fast and light winter trips. Photo courtesy Aubri Drake.
Tips for running with poles
Running with poles is a skill and like any other, it requires practice. Here are a few tips to get you started if you’re considering adding poles to your running routine:
Buy the correct length. Be sure to buy the correct length for your height and arm length to ensure a comfortable and strong experience. Most people who run with poles use a length that comfortably rests in their hands with their elbows at a 90-degree angle by their sides and their hands out in front of them, similar to a running arm position. If you’re not sure or your style varies depending on the terrain, consider getting adjustable length poles.
Practice proper grip. It can be easy to overgrip poles while running, especially at the beginning. You should aim to hold the grip firmly enough to allow for planting the pole for stability and redirection while also holding the grip gently enough that if it gets caught on something, you can let go.
Use the wrist straps correctly. Wrist straps can help keep your poles in your hands or on your wrists, whether that’s to eat a snack or scramble over some rocks. They also reduce hand and forearm fatigue by reducing the strain when gripping your poles. Check out the pole manufacturer's recommended wrist strap wrapping, and try out a few different methods. Some brands, like Leki, have special grip strap systems to further distribute pressure. Also, wrist straps can also be made longer or shorter. Like all gear that’s in contact with your skin, wrist straps can cause chafing or blisters, so be sure to dial in what feels best for your body and the particular terrain.
Use a rhythmic motion. Running poles most often move with your arms, keeping to your natural arm swing and gait pattern, especially for endurance over smoother terrain.
Coordinate pole placement with your stride. Running poles are most often used with opposite feet and hands moving together to keep your body squarely facing forward. Be sure to get comfortable with integrating poles into your stride on flat, smooth terrain before moving to hills and technical trails.
Use poles to help with climbs. When climbing uphill, poles can be used alternatingly or together at the same time to help propel you forward and upward. Different patterns are useful on different terrain — experiment and see what works best for you and the trails you run.
Use poles to help with descents. Running quickly downhill can be intimidating and tough on the knees and ankles. Poles can help provide stability, deceleration, and control. Start with more gentle grades to get used to integrating poles in your downhill form, and figure out what works best for you.
Train regularly to build upper body and core strength. Poles especially utilize our trapezius and triceps muscles to assist with motion, and our core to stabilize us against twisting force. Running poles help keep me in backpacking shape, with the upper body strength needed for many hours using trekking poles.
Have a plan for stowing poles if not needed. Especially on long runs, you may not need poles for the entire time and might want them out of your way rather than carrying them. The three most popular options are 1) a waist pack with attachment points, 2) a quiver that is added onto a running vest, or 3) stowing them within a running vest. Be sure to figure out your preferred storage method for poles and practice in advance of a race.
Be aware of your surroundings. Poles can catch on rocks and roots, so be aware of where you’re placing them, and be prepared to stop abruptly or release the grip if your pole gets caught. And of course, be aware of people around you. Poles have a wider radius than arms and are quite pointy on the ends. I’ve learned to be very aware of other runners and check behind me occasionally to prevent accidental injury.
If racing, check that poles are allowed. Some races do not allow the use of poles (such as the Vermont 100) so be sure to check race regulations in advance.
Inspect and maintain your poles regularly. Future-you will thank you! Look after your poles (see tips below) and make sure they’re ready for an adventure before you leave your home or the trailhead.
Curious what other reasons you or others may use poles? Check out of full story on the top reasons why many are pro-poles.
Quivers allow runners to easily stow poles while racing, as seen on the author during a race. Photo by Dan Fauss
Running poles care and maintenance tips
Running poles are fairly simple to care for. After each trip, I break the poles down, fold them into three connected pieces, and wipe them down with a damp cloth. This removes dirt, dust, and sweat that may have accumulated on them during activity. If left on the poles, this residue can work its way into the pole’s components over time. I’ve had running poles fail when residual sweat dried, leaving behind salt that eventually corroded the poles’ internal springs and buttons. Be sure to leave the poles in their folded state until they are fully dry. You can also wash off pole tips and attachments like baskets separately if needed.
After particularly long sweaty or rainy runs, I have used WD-40 or another similar oil, if indicated by the pole’s manufacturer, to keep push-button mechanisms clean and fully functional. For long-term storage, poles should be folded to allow the inner cord to rest without tension, which can affect the poles’ lifespan.
Many running poles are designed to allow the wrist straps, baskets, and tips to be changed if needed. Choosing poles that offer replacement parts or warranties can also be an important consideration. See the poles’ manufacturer for further information.
How we researched and tested
We tested running poles on a wide variety of terrain, from day-long adventures in the White Mountains of New Hampshire to a 100-mile run on the Pacific Crest Trail in Oregon. We also ran on everything from smooth dirt roads to technical mountain terrain.
We narrowed down the many trekking poles out there to eight of the most popular and rugged running poles. Our list was developed based on aggregated data from professional reviewers at Outdoor Gear Lab, Outdoor Magazine, iRunFar, Trail Runner Magazine, and Runners World.
Related: check out our guide to Best Trekking Poles for Hiking.
About the author / Why you should trust us
Aubri ('Data') Drake is a queer and transgender hiker, ultrarunner, writer, researcher, and LGBTQ+ activist. Aubri discovered long-distance backpacking in 2013 and has been running away to the woods ever since. They’ve hiked the Appalachian Trail, Europe’s Tour du Mont Blanc, Vermont's Long Trail, John Muir Trail x2, Tahoe Rim Trail, New England Trail, New Hampshire's Cohos Trail, Pacific Crest Trail, Arizona Trail, and Colorado Trail.
Aubri has also completed numerous Northeast peakbagging lists in both winter and summer seasons, including the Northeast 111 4000 Footers and the New England Hundred Highest. They’ve run ultramarathon distances up to 100 miles, completed the Northeast Ultra 8, and set 21 Fastest Known Times.
Aubri has logged more than 9,000 miles on their feet in the last three years, and their writing has been featured in Trail Runner Magazine and Long Trail News magazine.
Website: https://transcendingmountains.blog/ Instagram: @genderqueer_hiker
To see all of Aubri's stories, check their author page.
