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  • Basic Walking
    etc Feel the upward and forward thrust each time your hand pushes downwards and backwards don t grip the handle push against it If you grip hard it s the equivalent of lacing up your boots too tight which disrupts the flow of movement over the joints so they can t function as they should As the body pivots over the shaft tip loading is being controlled and directed through the hand handle s contours as a dynamic action Relax the fingers just pressure between thumb and index finger is usually all that is needed to retain the pole Gripping the handle tightly wastes energy and can cause sweat as can suncream insect repellent on the hands plus jamming the sides of the fingers together skin to skin can also cause sweat By allowing air to circulate as the hand palm peels away from the handle at the end of each stride allows the skin to breathe see hand images on the Product page What is a Pacerpole For the swing lift phase of the stride your elbow forearm bends automatically after the thrust this minimal action alone is enough to lift the shaft tip a few centimetres so it can just skim over the ground behind no shoulder swing is necessary The tip is now positioned ready to be dropped again behind you Note as the elbow bends relax the fingers so they curl into a hook for the handle s central core to rest on away from the palm remember just slight pressure between the thumb and index finger is usually enough to secure the pole before the tip drops to the ground again this is the important ground contact phase where you gain the benefits of improved stability support propulsion and rhythm Try to maintain an even stride with heel toe alignment pointing forward and not at an angle If you are aware that you have a weaker leg consider starting with this leg and then match its stride length with the other otherwise your stronger leg would set the length which may be difficult to match resulting in unequal strides and poor posture The body looks for equality Left and Right to perform at its best To understand how the arm stride works so you disrupt its natural action the least consider the way your upper arm moves in an arc as you run the emphasis is behind the trunk rather than in front When walking the arc of the upper arm has the same emphasis but is less extreme so when integrating the arm pole the arc made by your upper arm goes from the vertical to slightly behind the trunk NOT in front of it N B The arm s functional walking stride leverage is to lift the trunk upwards to instigate the stride and thrust it forward just like the legs leverage underneath which is why the Pacerpole action can promote better posture and enhance our walking gait so effectively News Reviews review

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide (2016-01-08)
    Open archived version from archive


  • Basic Walking
    etc Feel the upward and forward thrust each time your hand pushes downwards and backwards don t grip the handle push against it If you grip hard it s the equivalent of lacing up your boots too tight which disrupts the flow of movement over the joints so they can t function as they should As the body pivots over the shaft tip loading is being controlled and directed through the hand handle s contours as a dynamic action Relax the fingers just pressure between thumb and index finger is usually all that is needed to retain the pole Gripping the handle tightly wastes energy and can cause sweat as can suncream insect repellent on the hands plus jamming the sides of the fingers together skin to skin can also cause sweat By allowing air to circulate as the hand palm peels away from the handle at the end of each stride allows the skin to breathe see hand images on the Product page What is a Pacerpole For the swing lift phase of the stride your elbow forearm bends automatically after the thrust this minimal action alone is enough to lift the shaft tip a few centimetres so it can just skim over the ground behind no shoulder swing is necessary The tip is now positioned ready to be dropped again behind you Note as the elbow bends relax the fingers so they curl into a hook for the handle s central core to rest on away from the palm remember just slight pressure between the thumb and index finger is usually enough to secure the pole before the tip drops to the ground again this is the important ground contact phase where you gain the benefits of improved stability support propulsion and rhythm Try to maintain an even stride with heel toe alignment pointing forward and not at an angle If you are aware that you have a weaker leg consider starting with this leg and then match its stride length with the other otherwise your stronger leg would set the length which may be difficult to match resulting in unequal strides and poor posture The body looks for equality Left and Right to perform at its best To understand how the arm stride works so you disrupt its natural action the least consider the way your upper arm moves in an arc as you run the emphasis is behind the trunk rather than in front When walking the arc of the upper arm has the same emphasis but is less extreme so when integrating the arm pole the arc made by your upper arm goes from the vertical to slightly behind the trunk NOT in front of it N B The arm s functional walking stride leverage is to lift the trunk upwards to instigate the stride and thrust it forward just like the legs leverage underneath which is why the Pacerpole action can promote better posture and enhance our walking gait so effectively News Reviews review

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/basic-walking (2016-01-08)
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  • Ascents
    right leg and vice versa On steep ground try moving up the slope along diagonal lines zig zagging where possible even for just a few steps On awkward rock inclines search for tip placement to the side for a better leverage position only stretch forward to haul yourself up as a last resort very rarely use the EVA sleeve Always aim to keep the span between shoulder tip to shoulder tip as wide as possible i e not rounded forward or arched back Please note Adobe Flash is required to view these animations With Pacerpoles there is no need to adjust shaft length from its personalised height only consider this when on very steep almost scrambling terrain and then you should be considering stowing your poles anyway Leaning forward will only encourage a stoop and this poor posture makes it harder work for your muscle and bone levers and harder work to breathe Instead try to keep the top of your head and trunk pushing upwards almost vertically towards the sky The thrust is coming from your legs positioned almost directly underneath your trunk rather than pushing off from further behind as they did when you were walking on the flat Similarly the vertical thrust down of your arm s action wants to be at your side parallel with your trunk so your hands move like pistons at your side not out in front as they push down on the handles to thrust you upwards News Reviews review steveperry review tgo2009 review trail2007 review tgo2006 Steve Perry TGO 2006 I often wondered on the winter challenge how on earth I managed the Summer Munro round without Pacerpoles It s the speed you can move and the distance you can cover with them Read more TGO Magazine March 2009 Pacerpoles have

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/basic-ascents (2016-01-08)
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  • Descents
    to sustain safety factor and potentially painful for a loaded knee joint having to transfer weight over a greater range of joint action Instead taking smaller strides makes it easier for the body to keep a better alignment with less stress It can also mean a shorter phase for the foot shaft to be off the ground safety factor as the swing through can be completed quicker before touching the ground plus only needing a smaller range of joint movement is an additional benefit Keep the knees slightly bent This shortens the stride and the foot is placed a little flatter so there s a bigger surface area in ground contact which can help to avoid a heel skid Descents Shaft length on lesser slopes the shaft length need not be altered Your elbows remain at your side not in front the shaft tip is flicked forward to drop down next to your toes first by quickly flexing your forearm and cocking back your wrist As the shaft tip touches down the arm hand starts to roll over and pushes against the length of the handle before you flex your elbow again to repeat the action in an easy circular rhythm This means the shaft is angled in front initially and then becomes vertical as you move downslope so it needs lifting off the ground quickly to be angled in front again and not get left behind All this time the upper arm has hardly moved at your side the action concentrates on the forearm and shaft controlling each stride whilst establishing an easy rhythm Note Usually on a descent the focus is on the heel of the hand within the handle but sometimes to instantly increase the pole length such as for a vertical step down your thumb index finger press together at each side of the handle top to touch down first and then the rest of the hand sinks into the handle This is similar to your toes reaching down a steep vertical step before the rest of the foot is lowered On steeper descents lengthen the shaft so that your upper arm elbow can avoid having to over reach away from the body With the upper arm and bent elbow remaining close to the chest wall the shoulder muscles action can act as a brace stabilising the arm and trunk more efficiently Bend your elbow to free the shaft tip and cock back your wrist which angles the tip forward to hit a specific spot not far ahead avoid over reaching as this will affect your balance and your efficiency Generally aim to descend steeper slopes in a zigzag even a short length of a few strides will do Try to keep your weight trunk aligned over your feet and not lean back too far or arch too far forward By taking shorter strides the height differential at each step down will mean an easier limb action to lower your trunk down slope with less stress

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/descents (2016-01-08)
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  • Traversing and boulder hopping
    a wrist cord over the handle of the other and vice versa The shortened shafts rest either side of the pack with their cords handles spanning the shoulder straps near to where they attach onto the pack If on terrain where one pole needs to be stowed for short distances to leave one hand free push the security cord to the shoulder so the pole faces back out of the way Use the toggles for adjustment for use with a T shirt or a bulky waterproof The Wrist Security Cords The wrist security cords are not needed as part of general Pacerpole use The hand within its contoured handle is the equivalent of a new dynamic artificial joint with loading changing direction all the time as the body moves The hand relaxes down into the handle in direct compression but this doesn t require the fingers to grip or a cord to fasten the hand down into the handle as this would restrict the flow of movement across it in a similar way that tying shoelaces too tight squashes the foot and stops the natural flow of movement around the joints so they cease to be fully functional Pressure between the thumb and index finger is basically all that is needed to retain the pole throughout the stride in most scenarios Sometimes though eg when traversing steep rough terrain the lower pole has only the opportunity for pressure on the top of thumb shelf not the whole hand handle involvement as usual the arm is straight so the distance between shoulder and shaft tip is as long as possible to be able to make ground contact and stabilise the body In this sort of scenario the security cord is used in case eg the shaft s basket gets caught and with an attempt to tug it free the pole may be pulled out of the hand and down the slope as the only contact this time is between the top of the thumb shelf and the index finger so to avoid losing the pole use the wrist security cord Move the toggle about an inch away from the handle and slip your hand through the remaining loop If you re not tall you may want to reduce the length of the wrist cord by re tying the end knot slightly shorter so that when your wrist is slotted through the end loop and with your arm bent to a right angle the pole hangs easily at your side just touching the ground instead of flopping awkwardly It means that if stopping frequently to eg take a bearing or photograph another scenario where wrist cords can be useful the pole remains near your side ready for your hand to slot into the handle again after letting go to check the map etc The remaining loop should still be roomy enough for ease of quick hand withdrawal when needed News Reviews review steveperry review tgo2009 review trail2007 review tgo2006 Steve Perry TGO

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/traversing-and-boulder-hopping (2016-01-08)
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  • Adjusting the shaft height
    narrower than that of the Alloys and their bolt flanges need to expand at the top as well as the bottom as you twist the bolt down the thread so that a bigger surface area is gripping the shaft wall this means it will take an extra half twist before both the top and the bottom flanges are fully out so you may feel you are over tightening Similarly when twisting to unlock an extra half twist is needed before both the bottom and the top are flattened enough to slide the section when wanting to adjust the shaft height or dismantle after use To Lock Any Shaft Section Try using steady firm turns rather than quick abrupt ones when tightening any expanding bolt this allows time for the nylon plastic of the locking mechanism to engage fully against the inside of the shaft wall Until you are familier with judging the amount to turn then you may over tighten the sections so you can t undo them suggest using a section cut from a thin rubber glove or equivalent or one of the latex gloves which you can stow in your pocket then wrap it around the lower shaft section and grip and twist the upper section to undo Using Carbon Shafts in Strong Winds or Fast Flowing Water The 12mm diameter Carbon bottom shaft section is very light and more easily blown about in strong winds When in these conditions to increase its weighting adjust the shaft sections so the middle section covers more of the bottom section and then extend increase the top shaft section to personalise the pole height again Do the same if moving over rough scree or boulder fields to protect the bottom shaft section Afterwards remember to re adjust bottom shaft to the A mark and the middle shaft to your personalised pole height to raise the weighting of the pole for an easier pendular action see Weight v Effort on FAQ page Shaft Care Information Condensation can occur inside any tube and dampness can cause the metal thread of any expander to oxidise as white rough markings so they won t perform as they should To avoid this happening dismantle any Carbon or Alloy shaft into sections stow in the mesh bag and hang somewhere dry until needed Allowing dry air to circulate keeps the poles happy Do this after use or if using everyday then perhaps overnight when possible Use plain water to clean the poles as necessary and allow to dry inside and out DO NOT LUBRICATE inside any shaft section or their expanding bolt as the poles rely on friction locking The Threaded Pacerpole Baskets The baskets are threaded so you can exchange the smaller baskets for the wider snow baskets just by pulling and twisting firmly to remove and then pushing and twisting firmly to replace It s easier to do if you wrap a piece of rubber latex glove around the tapered shaft section for a better

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/adjusting-shaft-height-shaft-information (2016-01-08)
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  • Personalising shaft height
    final height after experimenting for about 15 minutes This is your personalised shaft height which relates to body proportions and general stride length Keep both poles at the same height After a few weeks of use repeat this exercise to confirm your optimum shaft height Lars Nielsen Denmark I have used a couple of days to try out different shaft lengths and personalizing the shaft lengths quite surprised on how big a difference 1 or 2 cm s is doing I tried using my standard trekking poles in the Pacerpole way and I found that the handles wasn t up to the job but also that there was a potential in using poles in that way The Pacerpole handle really makes it much more natural To learn how to adjust your shaft height click here WHY PERSONALISE YOUR SHAFT HEIGHT Pacerpoles are like an extra body part so once its grown i e you have personalised its height to the optimum length for integrating with the rest of the skeleton frame then there is no need to adjust it Except when needing to lengthen on a steep rocky descent as you can t always place the tip in the best spot for good alignment and so need a bit more range whilst still keeping the upper arm vertical to the trunk i e retaining the scapula at the back to keep the strong shoulder girdle form this form is similar to when you hold a tray weight close to you it takes less effort wastes less energy and offers better shaft control than when holding the tray with the arms stretched in front i e more tiring It is best to try and keep the upper arm no further forward than vertical to the trunk On an ascent the pole height need not be changed from the personalised one since the gradient difference between where the shaft tip is placed opposite the foot so arm shaft and leg foot are working at similar levels for optimum arm leverage for lifting the vertical trunk up the slope effectively and for better breathing There is therefore no need to shorten the shaft this shortening has been seen as the norm by conventional pole users as here the arms are stretched in front higher up the slope gradient so the hands are held high which is uncomfortable By reducing the shaft height it eases this problem only to increase the stoop and reinforce poor posture poor breathing and underperformance If on exceptionally steep almost scrambling terrain then the legs are levering the trunk upwards and the arms are being used more to hold the vertical trunk into the slope as in climbing when the angle of slope has increased so much that it s now coming to meet you as a vertical wall If poles are still being used then a shorter shaft allows the arms to hold the vertical trunk into the slope whilst the leg push it up from underneath though

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/shaft-height-adjustment (2016-01-08)
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  • Fitness Walking Poles
    instead of moving them forward having a stable shoulder means that your elbow forearm can produce a stronger thrust action when pushing down and back against the handle it is this which powers you up and forward Briskly lift each forearm in turn Focus on the natural backward PUSH action against the handle this is the contoured platform designed to control your arm s power transmission effectively consider it as something to push against and not to grip Remember to keep the shafts directed behind at an angle Check Basic Guide for more information about the hand handle action When walking your leg swings forward from the hip this is because as your knee bends the foot goes backwards so the hip has to swing to bring the foot forward For the arm when your elbow bends the hand pole comes forward automatically so a forward shoulder swing here is unnecessary If the hand pole were to reach out in front then its leverage as it pushes downwards produces excessive trunk rotation which could cause potential structural problems for the spine to resolve Instead if the arm s action is to enhance our walking gait then its leverage is more effective in producing a brisker speed and better posture when at the side of the trunk and not out in front see film clip below Please note Adobe Flash is required to view these animations Always aim to keep the span between shoulder tip to shoulder tip as wide as possible i e not rounded forward or arched back Note if training and want to pace walk run when running using the poles always keep your elbow angled back from vertical then lift and lower your forearm so the hand seems to be moving up and down in a vertical oval Keep stretching yourself upwards for better chest expansion breathing Relax the fingers To understand how the arm stride works so you disrupt its natural action the least consider the way your upper arm moves in an arc as you run the emphasis is behind the trunk not in front When walking the arc of the upper arm has the same emphasis but is less extreme so when integrating the arm pole the arc made by your upper arm goes from the vertical to slightly behind the trunk NOT in front N B The arm s functional walking stride leverage is to lift the trunk upwards to instigate the stride and thrust it forward just like the legs leverage underneath which is why the Pacerpole action can promote better posture and enhance our walking gait so effectively When starting any exercise routine it is always better to check with your doctor For even more information you may find this article from the Independent newspaper interesting News Reviews review steveperry review tgo2009 review trail2007 review tgo2006 Steve Perry TGO 2006 I often wondered on the winter challenge how on earth I managed the Summer Munro round without Pacerpoles It s the

    Original URL path: http://www.pacerpole.com/pacerpole-user-guide/fitness-walking (2016-01-08)
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