Preparing a Multi-Day Hike with Nordic Poles

A great traverse, a GR trail over several days, an Alpine journey or a staged ultra-walk: these adventures on foot demand rigorous preparation. And the walking poles — often chosen at the last moment — deserve very particular attention. On a multi-day, a poor choice of poles is paid for in pain, in blistered hands, in tight shoulders. Good poles, on the other hand, disappear from consciousness — they simply become part of the movement.

How many kilometres per day and how much elevation?

The first question to ask is not "which poles?" but "what is the nature of my project?" A journey through Alsace on rolling trails at 20 km/day does not have the same demands as an Alpine crossing at 30 km/day with 1,200 m of daily positive elevation. For intensive multi-day formats (staged ultra-walks, the 120-200 km over 5-7 days type), the demands approach those of ultra-trail: maximum lightness, total stiffness, solidity proof against everything.

Physical preparation: 8 to 12 weeks before departure

For a demanding multi-day, preparation begins 2 to 3 months in advance. The essentials:

• Progressive weekly long outings: increase by 10% per week, with a recovery week every 3-4 weeks
• Back-to-back training (two consecutive long outings on Saturday and Sunday) to accustom the body to setting off again on already-worked legs — exactly what happens on a multi-day
• Specific work on climbs and descents if your project includes elevation
• Train with your poles from the start of the preparation — do not use them for the first time on the big day

Getting used to the poles before the big departure

It is a very common mistake: buying new poles the day before a multi-day. Nordic walking poles require learning the movement. A badly used pole tires the shoulders, does not propel, and can create wrist pain. Allow at least 4 to 6 real practice outings before taking your poles on a serious project.

Equipment checklist for a multi-day with poles

• ✔ Poles: carbon, one-piece for long distances (maximum stiffness), detachable straps
• ✔ Spare tips: at least one spare pair of tungsten tips for long journeys
• ✔ Rubber pads: indispensable for asphalt link sections and wooden-floored refuges
• ✔ Bag: for transport by car or train without risk of hurting anyone with the tips
• ✔ Spare gloves: check that your straps are compatible with your cold-weather gloves if your journey passes through altitude

Managing your poles during the stages

On a long day, you will not necessarily want to hold your poles for 8 hours. Learn to stow them efficiently: external attachment system on the pack, side elastics, or specific pole holders. Non-folding one-piece poles (like the MØNARC®) require a pack with side attachments or a pole pocket.

On technical trail sections where poles hinder more than they help (scrambling over blocks, crossing fences, reaching water points), being able to free your hands quickly — thanks to the detachable straps — is a real comfort.

Recovery between stages

Poles also help recovery. After arriving at the refuge, light stretching of the shoulders and triceps (the muscles most worked by propulsion) prevents next-day soreness. Some ultra-walkers use their poles as a support for hamstring and calf stretches at the end of the day.

The MØNARC® over the long haul: telling accounts

Marie-Élisabeth Charre reports after 84 km in 10 days with her Arcs de Marche®: "a better push that lets you lengthen the step and go faster, the MØNARC® let you go further without waking the aches." Jean-Marie Saint-Omer speaks of poles that are "light, dynamic, beautiful — a feeling of power." Over several days, these qualities do not add up — they multiply.

👉 The MØNARC® Arcs de Marche® for your projects — monarc-nordic.com