5 Tips for Using Trekking Poles

5 Tips for Using Trekking Poles

by | Jan 21, 2022 | Adventure Training, Hiking Training

I use trekking poles on the vast majority of the hikes I do – it’s become second nature to use them as another set of “limbs.” Honestly, I feel a little weird when I don’t have them. It’s like riding a bicycle without wearing a helmet or riding in the car without a seatbelt.

That said, I understand that some people who are new to using poles feel a bit awkward at first. Don’t give up if you initially struggle with the cadence of planting poles while walking – it just takes a bit of practice.

Once you get the hang of it, you may get to the point where it seems unnatural to hike without poles, rather than with them!

Here are a few tips to make the transition a bit easier on you.

  1. Set the poles at the appropriate length. Your elbow should be at 90 degrees when the tip of the pole is on the ground and you’re holding the grip comfortably.
  2. Walk on fairly flat, wide trail with your poles for a bit – railroad beds that have been converted to trails or dirt roads are good options. This will help you get used to the cadence before you use them on trails with roots and rocks and uneven surfaces.
  3. Step and pole plant simultaneously, with opposite foot and arm (left foot and right pole, then left foot and right pole). This follows your natural pattern of arm swing with foot placement – the difference is you’re adding a point of contact through the pole. You can plant the pole slightly in front the foot that is still on the ground (right pole/right foot), along side it or even slightly behind it, whatever feels best for you.
  4. Plant both poles for added leverage or stability. This makes getting up, over and across rocks, stream crossings and other obstacles easier. For example, on “rock steps” I’ll put both poles up on the step with my foot in between and use my upper body to help hoist me up. I use a similar technique going down – I place my poles on the lower step and ease my body down until my foot is on the step. For stream crossings on rocks or narrow log bridges, I put both poles on the stream bed (if possible) for extra balance.
  5. Adjust the length on longer inclines and declines. I’ll adjust my poles if the stretch of trail is going up or down for more than a quarter mile. For uphills, shorten poles and use your upper body to help push the load (you and your pack) up. For downhills, lengthen the poles and use them to help brace the load and reduce the impact on your lower body.

Pretty soon you’ll be cruising along with your “four legs” and wondering what you ever did without them!

3 Features to Consider When Selecting Trekking Poles

3 Features to Consider When Selecting Trekking Poles

by | Jan 21, 2022 | Hiking Training, Multi-sport adventure

I’ve recently researched new poles to replace my original pair, which is now more than 25 years old, ISO a lighter and more compact version. So I know that with dozens of trekking pole models on the market, selecting a pair can be overwhelming.

Here are a few key features to consider when selecting trekking poles.

1. Ease of adjustability and collapsibility

If you’re planning to do hikes with significant elevation changes, it’s helpful to adjust the pole length for the uphills (shorter) and downhills (longer). The ability to make these changes quickly and easily makes it more likely you’ll actually do it.

Being able to collapse a pole to a short length for stashing on scrambles and for travel is handy too.

2. Comfortable hand grip and its material

Definitely test the grip before picking poles – you’ll be able to tell quickly if the shape doesn’t suit your hand. Your fingers should wrap securely around the grip, though not touch the base of your hand. Also notice how the strap adjusts to cradle your hand and support it – watch for potential rubbing.

  • Cork. Some people prefer cork grips, which absorb sweat and hold up well. My husband’s poles have cork grips, which he finds comfortable.
  • Rubber. Others like rubber grips, which are a bit softer and are usually less expensive. My original Leki’s have rubber grips and fit my hands well.
  • Foam is another option, though it doesn’t last as long as cork or rubber.
  • Plastic grips are common on cheaper models, but they get slippery with sweat and don’t feel as comfortable as the other options.

3. Weight and durability of the pole shafts

Materials make a difference for this too, and they also influence cost.

  • Carbon fiber. Poles made with this are lightweight and fairly strong, though they can be damaged more easily than some other materials. They’re also more expensive.
  • Aluminum. Also pretty lightweight, and the “aircraft grade” heat-treated versions are more resilient than carbon fiber.
  • Composite metals. These may be heavier than the other options, though less expensive.

If you foresee a lot of hilly hiking in your future, investing in higher quality poles may make the difference in how much you enjoy it.

And it’s far cheaper than knee surgery!

Once you’ve found the perfect poles, it’s time to get out and use them! Check out 5 tips for using trekking poles.

4 Reasons to Use Trekking Poles

4 Reasons to Use Trekking Poles

by | Jan 20, 2022 | Hiking Training, Multi-sport adventure

If you think trekking poles are just for “older hikers,” I’m here to tell you that using trekking poles is how you get to be an “older hiker”! My original trekking poles are older than some of the people I’ve hiked with over the 25+ years I’ve been using them.

They became a part of my standard hiking equipment after injuring my knee doing the Dogwood Half Hundred 50-kilometer hike in the Shenandoah Mountains one spring day back in the mid-1990s.

Since then, they’ve helped me enjoy hikes in multiple states and countries, from Alaska to Peru.

Based on science and my experience, here are the top 4 reasons why you should use trekking poles.

1. Save Your Knees

I honestly don’t know how much hiking I’d still be doing without poles. They are an absolute savior on the downhills. Using poles reduces the pressure on your knees and other joints.  And let’s face it, as our joints get older, they can use all the help they can get!

2. Increase Your Endurance

By spreading the effort to include your upper body, your legs can hike longer and stronger. This is especially helpful when you’re carrying a heavier pack for a longer day hike or backpacking trip. Plus I love getting a full-body workout!

3. Improve your stability

If I had a dollar for every time I was grateful to have my poles for a sketchy stretch of trail, stream crossing, large step or other obstacle, I’d be on my world travel dream trip right now!

I’ll call out “four legs good” to my husband – less a literary reference to Animal Farm and more an acknowledgment that four points of contact have kept me from falling many times.

4. Enjoy more of the scenery

One thing I noticed soon after I started using trekking poles is that I looked around more during hikes. With the increase in stability and sure-footedness (is that a word?), I spent less time looking down at the trail for potential obstacles. I naturally stood up straighter and gazed farther down the trail.

And that’s why I recommend trekking poles to my hiking clients!

Ready to join the trekking pole tribe? I’ve also put together 3 factors to consider when selecting trekking poles, and 5 tips for using trekking poles.

When to Start Training for an Adventure Trip

When to Start Training for an Adventure Trip

by | Apr 21, 2021 | Adventure Training, Bicycling Training, Hiking Training, HOME PAGE

You’ve started thinking about an upcoming hiking or biking trip. Then you start to wonder, how long does it take to get in shape for this type of trip?

One of questions I’m asked most often is how far in advance of a trip or activity to start training. Usually the question comes up for a “bucket list” trip, like hiking the Inca Trail to Machu Picchu or a multi-day bike trip through wine country. It’s worth considering for any trip where you’ll be doing more physical activity than normal, though.

By training to get ready for a trip where you’ll be spending more time and effort on physical activity than in your day-to-day life, you’ll have the strength and stamina to make the most of the experience.

You’ll feel more comfortable throughout the day and have more energy at the end of the day. You’ll be able to focus on what you’re seeing, who you’re with, and what you’re learning, rather than worrying about keeping up with your partner or group, or if your legs are going to give out before you reach your destination.

Having a big trip coming up can be a great source of motivation to get more physically active. To figure out when to start training for an adventure trip, take into account these factors:

  1. What activities you’re doing on your trip
  2. Your current activity level
  3. How much time you can realistically commit to training

Your Trip’s Activities

Back in 2013 my husband and I hiked the Inca Trail to Machu Picchu. Although we live in Colorado and usually get out for at least one hike on summer weekends, we rarely hike more than 2 days in a row, and most of our hikes are 4-8 miles.

The Inca Trail route we chose involved 4 days of hiking 7-10 miles per day with up to 3,000 feet of elevation gain and loss on a couple of the days. Could we have just kept with our normal hiking routine and gotten through it? Probably – but we may not have been able to enjoy it as much as we did.

Fortunately, I’ve learned from experience how to get in shape for hiking longer distances. I injured my left knee in my mid-20s doing a 26-mile hike, and now if I hike a lot more miles than I normally do, my knee tells me about it. I know that I need to add mileage gradually and build up to longer distances. And I need to hike several days in a row to build up my muscles for a multi-day trip.

We started training in late spring, about 3 months before our trip in mid-August. We picked hikes with more elevation change than we normally would to train for the steep hikes in the Andes. As we got closer, we hiked both weekend days and took longer walks in our neighborhood during the week.

When we met up with our group for the Inca Trail trip, we looked around and realized we were the oldest ones. Yet on the first day, we were the first ones to camp, and among the first to make it to the highest point on the second day.

Our training paid off – no knee issues for me, and we had plenty of time and energy to explore the amazing Inca ruins along the way.

So step 1 is to evaluate your trip’s activities. Are you doing one “big day” where you’ll be spending hours on a hike, bike ride, paddling or other physical activities? Do you have multiple days in a row of more activity than you’re used to? Will you have rest days in between active days?

By looking at the length, duration and number of days you’ll be active, as well as any special circumstances (high altitude, lots of elevation gain/loss), you have the “end goal” in mind as you consider how much time you’ll need.

Your Current Activity Level

In my Inca Trail scenario, my husband and I started with an existing base of fitness for hiking. So we were able to start from there and add to it to train for the steep hike.

In fall 2021 we did a trip where we’d be biking for 5 days in a row in Croatia. I try to get out on my bike periodically during the winter and spring, but honestly, it can be tough to do that where we live. And my husband only bikes periodically, even in the summer.

So guess what we did that summer – got on our bikes and started riding at least 2-3 days a week as our trip gets closer!

Be honest with yourself about your current activity level, and how it compares to what you’re planning to do on your trip. If you’re going to be walking 5+ miles a day, and right now the only walking you’re doing is to your car and back for work and shopping, you’ll need a bit of time to build up to 5 miles.

Time Available to Train

Commitments for work, family, community and more fill our days and weeks. Finding some time for training may be a challenge.

If your schedule is already pretty tight, you may need to allow for a longer timeframe for training. For example, if you can only set aside half an hour twice a week, and limited time on the weekends, then you may want to begin six months before your trip.

Another reason to start sooner is if you anticipate you’ll be busier than usual before your trip.

When I was in my corporate job, I was heavily involved in an annual meeting that required extra work. The event also aligned with an especially busy time in our marketing cycle. During the weeks leading up to the conference, I didn’t have time for anything extra!

If you can keep doing at least some activity during those busy times, that’ll help you maintain momentum.

Calculating Your Timeframe

Now that you know a bit more about the three key factors, let’s look at some examples.

Example 1: Multi-day hike or bike, periodically active, 2-3 hours a week to train

In this scenario, I’d aim for at least 3 months to prepare since it’s a multi-day stretch of activity. With a few hours a week, you’ll be able to add activity amount gradually to build up to longer distances.

Ideally, as you get closer to the trip, you’d be able to carve out a bit more time and do back-to-back days of hiking or biking to simulate your trip experience.

Example 2: One “big activity,” not currently active, 1-2 hours a week to train

For this situation, it may be better to take 4-6 months to get ready. That gives you more time to add small increments to your activity level – I usually recommend adding 10-20% in distance per week.

Let’s say you currently walk a few blocks at the most (about half a mile) a few times a week. For your trip, you want to be able to walk up to 10 miles. I’d suggest starting off adding a block or two to each walk. Soon you’ll be up to a mile per walk, and in a month or so you’ll be up to about 2 miles per walk.

As your stamina builds, you’ll add more distance. By increasing distance gradually, you’re less likely to get an injury. And if you have to take a week off, you have time to make up for it.

 

Get Personalized Help

As a personal trainer and adventure coach, I help people with this calculation all the time. Want an estimate based on your specific situation? Just email me at becki@trailblazerwellness.com and I’d be happy to help you figure out when you should start training for an upcoming adventure!