Trail running pole length calculator
Tell us your height and we give you the exact length for climbing, flats and descents, plus the poles that cover it.
Your result
Fill in the fields and your result will appear here instantly.
Length on flat ground
– cm
- Steep climb
- – cm
- Flat
- – cm
- Descent
- – cm
Poles that cover your size
Sorted by your use and priority. Check Amazon before your size sells out.
- Our pick
LekiLeki Ultratrail FX.One SuperliteThe lightest version of the Ultratrail FX.One: 100% carbon foldable pole, fixed length, with a short Aerogon grip (no extension) and a Shark mesh strap. Around 130 g per pole, one of the lightest race poles on the market. Built for vertical kilometre races and short mountain races.See Leki Ultratrail FX.One Superlite on Amazon(opens in a new tab) - Our pick
Black DiamondBlack Diamond Distance Carbon ZUltralight carbon Z-pole foldable trekking poles. 137 g per pole in 110 cm length, 33 cm folded. EVA grip and adjustable strap. The trail running reference.See Black Diamond Distance Carbon Z on Amazon(opens in a new tab) - Our pick
LekiLeki Ultratrail FX.OneFoldable trail running poles in 3 sections (110-130 cm). Ultralight carbon (175 g per pole), compact 38 cm folded. Speed Lock 2 locking system.See Leki Ultratrail FX.One on Amazon(opens in a new tab) - Our pick
Black DiamondBlack Diamond Distance Carbon FLZFoldable carbon Z-pole with FlickLock length adjustment. Combines the compact fold of a Z-pole with telescopic adjustability: adjustable size (95-110, 110-125 or 125-140 cm depending on model), around 150 g per pole and roughly 40 cm folded. EVA grip with extension and breathable strap.See Black Diamond Distance Carbon FLZ on Amazon(opens in a new tab) - Our pick
Cascade Mountain TechCascade Mountain Tech Folding CarbonCarbon fiber foldable trekking poles with unbeatable price-performance. 220 g per pole, 40 cm folded. Adjustable 100-135 cm with lever lock system. Mud and snow baskets included.See Cascade Mountain Tech Folding Carbon on Amazon(opens in a new tab) - Our pick
KomperdellKomperdell Carbon FXP TrailAustrian-made telescopic carbon poles. 3-section adjustable 105-125 cm with FXP fast-lock lever system. Real carbon, comfortable grip and premium European build below the price of top-tier Z-pole models.See Komperdell Carbon FXP Trail on Amazon(opens in a new tab) - Our pickForclazForclaz MT500 Trail LightAluminum-carbon hybrid foldable poles from Decathlon. 240 g per pole, 39 cm folded. Foam grip with strap. The ideal entry-level option: affordable price, in-store availability and proven quality.See Forclaz MT500 Trail Light on Amazon(opens in a new tab)
- Our pick
Cascade Mountain TechCascade Mountain Tech Aluminio Quick LockTelescopic 7075 aluminium poles with lever locks (Quick Lock), wide length adjustment range (approx. 66-140 cm), cork grip and mud and snow baskets included. Around 280 g per pole. The cheapest way to start with poles or for mixed trail-hiking use, with a lifetime warranty.See Cascade Mountain Tech Aluminio Quick Lock on Amazon(opens in a new tab)
See the full trail pole comparison
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How it is calculated
- We multiply your height by 0.68: the length with your elbow at 90° on flat ground.
- On steep climbs shorten them by about 5 cm, and lengthen them by 5 cm on descents.
- Fixed-size poles usually come in 5 cm steps; pick the closest.
This is a guideline: adjust it to your technique and terrain.
Pole FAQ
What pole length do I need for my height?
As a rule of thumb, your height times 0.68. At 175 cm that gives roughly 119 cm.
Fixed or adjustable poles?
Fixed poles are lighter and stiffer; adjustable ones let you adapt to each slope.
When are poles worth carrying?
When there is a lot of climbing or sections steeper than 15 %: they save your legs uphill and protect your knees downhill.