Beyond the Drive: Why Endurance is the True Game-Changer in Golf
Do you feel easily winded? Maybe completing an entire 18-hole course feels like a stretch. If this is the case, chances are high that your endurance needs work. We get it- life gets in the way sometimes, and as a result, fitness takes a back seat.
However, if you want to improve your game- and life in general, you're going to want to read on. Endurance is one of those things that you can start working on now, regardless of where you stand.
Ready to grab life by the horns? Then let’s get enduring!
The Physical Demands of Golf
When you think of physically demanding sports, golf is typically not the first that comes to mind. However, the physical demands of golf are significant and often underestimated. As a golfer, you're subjecting your body to a unique combination of endurance challenges and repetitive movements that will test your stamina, strength, and flexibility over an extended period. These are important physical demands to keep in mind.
Duration of Play
One of the most overlooked aspects of golf's physical demands is the sheer duration of play. A typical 18-hole round of golf can take anywhere from 4 to 5 hours to complete. During this time, you're on your feet constantly, engaging in various activities that require sustained physical effort.
Consider the impact of standing for such an extended period. Your legs and lower back are under constant stress, supporting your body weight and maintaining balance on varying terrain. This prolonged standing can lead to fatigue in your leg muscles, particularly in your calves, quadriceps, and hamstrings. It's not uncommon for golfers to experience lower back discomfort as the round progresses, especially if they haven't conditioned their bodies for this type of endurance activity.
But it’s not like you're just standing still for 4-5 hours. Over the course of an 18-hole round, you'll also walk between 4 to 6 miles. This distance can vary depending on the course layout, your accuracy off the tee, and how often you need to search for errant shots.
The walking itself is a significant cardiovascular exercise, especially when you factor in the undulating and uneven terrain of most golf courses. You'll encounter uphill climbs, downhill descents, and side-hill lies, all of which engage different muscle groups and challenge your balance and stability.
Adding to the physical challenge is the equipment you're carrying or pulling throughout the round. If you opt to carry your bag, you're adding an extra 20-30 pounds to your body weight. This additional load increases the stress on your shoulders, back, and legs even more, amplifying the physical demands of the walk. Even if you choose to use a pull cart, you're still expending energy to pull the cart around the course, up and down hills, and across various surfaces from tee to green.
Repetitive Actions
While the duration and distance of play contribute significantly to golf's physical demands, the repetitive nature of the golf swing and associated movements add another layer of physical stress.
During an average 18-hole round, you'll execute between 70 to 100 full golf swings. This includes your tee shots, approach shots, and some chip shots or pitches around the green. Each of these swings is a complex, full-body movement that engages muscles from your feet all the way up to your hands and arms.
The golf swing places particular stress on your core muscles, shoulders, and lower back. The rotational forces generated during the backswing and follow-through can be intense, especially when repeated dozens of times over several hours. Your obliques, latissimus dorsi, and spinal erectors are all working hard to control this rotation and maintain your posture throughout the swing.
But the full swings are just the tip of the iceberg when it comes to repetitive movements in golf. You'll also perform hundreds of practice swings throughout your round. These might be full swings on the tee or lighter, more controlled swings before chip shots and putts. And while these practice swings may not involve striking the ball, they still engage the same muscle groups and contribute to overall fatigue.
Another often overlooked aspect of golf's physical demands is the constant bending and stooping required throughout the round. You'll bend to tee up your ball, retrieve it from the hole, repair pitch marks, and most significantly, to read greens. Assessing the slope and break of a green often involves crouching down to get a better view from multiple angles.
This repeated bending and straightening can put considerable strain on your lower back and hamstrings, especially if you're not adequately flexible or conditioned.
The cumulative effect of these repetitive movements on your muscles and joints can be significant. Your shoulders, elbows, and wrists are particularly vulnerable to overuse injuries due to the repetitive nature of the golf swing. The rotational forces placed on your spine and the repeated bending can lead to lower back pain or more serious issues if proper technique and conditioning are not maintained.
It's also worth considering the impact of these movements on your smaller muscle groups. Your forearms and hands are constantly engaged in gripping the club, which can lead to fatigue and potentially affect your control and touch on delicate shots around the green late in the round.
Finally, the stop-start nature of golf can be physically taxing in its own right. You might walk briskly to your ball, then stand still for a few minutes as you wait for other players to take their shots. This constant shifting between movement and stillness requires your body to repeatedly "warm up" and "cool down," which can be fatiguing over the course of a long round.
By recognizing the endurance required for the duration of play and the stress placed on your body through repetitive movements, you can better prepare yourself physically for the challenges of golf.
More to come as we move along.
Why Endurance Needs To Be A Priority for Golfers
As a golfer, it’s easy to get caught up on mastering your swing or short game, but what happens if you are physically unable to play a full round of golf? This is why endurance is important. Endurance will do much more than allow you to last through 18 holes; it will ensure peak performance from the first tee to the final putt and safeguard your health for years of play. These are some important reasons you need to work on yours.
Maintaining Swing Consistency
One of the most significant ways endurance impacts your golf game is through swing consistency. As you progress through a round, fatigue can set in, affecting your ability to replicate the same swing mechanics hole after hole. This is where endurance becomes your secret weapon.
Late-round accuracy is often what separates good rounds from great ones. With improved endurance, you'll find that your shots on the back nine are just as accurate as those on the front. This consistency is necessary, especially in competitive play or when you're trying to break your personal best score. You've likely experienced rounds where your game fell apart in the later holes – this is often due to fatigue affecting your swing mechanics.
Power maintenance through 18 holes is another key benefit of golf-specific endurance. It's not uncommon for golfers to lose distance on their drives and approach shots as the round progresses.
By building your endurance, you can maintain the power in your swing from the first hole to the last. This means you won't have to compensate for lost distance by club selection, allowing you to play each hole as intended.
Better tempo control is an often-overlooked aspect of golf that endurance can significantly improve as well. Your swing tempo is the rhythm and timing of your golf swing, and it's important for consistent ball striking.
As fatigue sets in, it's common for golfers to rush their swings or lose the smooth transition from backswing to downswing. With enhanced endurance, you'll find it easier to maintain your ideal tempo throughout the round, leading to more consistent and predictable ball flight.
Mental Focus
Golf is as much a mental game as it is physical, and building endurance also helps in maintaining your mental edge. Reduced fatigue-related mental errors are a direct benefit of improved endurance.
Late in the round, when you're tired, it's easy to make poor decisions or lose focus on your pre-shot routine. These little mental lapses can lead to unnecessary bogeys or worse. By building your endurance, you're also training your mind to stay sharp for longer periods.
Better decision-making in crucial moments is another noteworthy advantage of enhanced endurance. Golf often comes down to a few key shots or putts, and these often occur late in the round when fatigue is setting in. With better endurance, you'll have the mental clarity to assess risks, choose the right club, and execute your strategy effectively, even under pressure in the closing holes.
Recovery Between Shots
The time between shots in golf is just as important as the shots themselves, and endurance plays a crucial role here too. Faster heart rate recovery is a key benefit of improved endurance. After a physically demanding shot, like a long drive or a shot from thick rough, your heart rate elevates.
With better endurance, you'll find that your heart rate returns to baseline more quickly, allowing you to approach your next shot in a calm, focused state.
Better breathing control is another bonus that comes with enhanced endurance. Proper breathing is essential in golf for maintaining composure and executing smooth swings. As you build endurance, you'll develop better control over your breathing, even in high-pressure situations or after physically demanding shots. This improved breathing control can help you maintain a consistent rhythm in your pre-shot routine and during your swing.
Injury Prevention
Golf might not be a contact sport, but it does come with its own set of injury risks, many of which can be mitigated through improved endurance. A reduced risk of overuse injuries is one of the primary health benefits of endurance training for golfers.
The repetitive nature of the golf swing can lead to injuries in the lower back, shoulders, and elbows. By building your endurance, you're also strengthening the muscles that support these vulnerable areas, making them more resilient to the stresses of repeated swings.
As fatigue sets in, it's common for golfers to let their posture slip or their swing mechanics deteriorate. This not only affects your performance but also increases your risk of injury. With improved endurance, you'll be able to maintain proper form and posture from the first tee to the final green, reducing strain on your body and lowering your injury risk.
By building your endurance, you're also enhancing your body's ability to recover. This means you can play more frequently without increasing your risk of injury or chronic fatigue.
Long-term Health
The benefits of building endurance extend far beyond your performance on the course. The cardiovascular benefits of endurance training are substantial. Golf, especially when walking the course, is already a good form of cardiovascular exercise. By further developing your endurance, you're improving your heart health, lowering your risk of cardiovascular diseases, and enhancing your overall fitness level.
Weight management is another nice benefit of focusing on endurance in your golf training. Golf can be an effective way to manage your weight, especially when combined with a proper diet. Improved cardiovascular efficiency coincides with your body's ability to burn calories efficiently, both on and off the course. This can help you maintain a healthy weight, which is beneficial not only for your golf game but for your overall health and longevity- which brings us to the next major sell for your long term health.
Improved longevity in the sport is perhaps one of the most compelling reasons to focus on endurance. Golf is a sport that you can enjoy well into your later years, but only if your body can handle the physical demands.
By building your endurance now, you're investing in your ability to play golf for decades to come. You're reducing your risk of game-ending injuries that could force you to give up the sport, and you're maintaining the stamina needed to enjoy full rounds of golf well into your senior years.
You'll even find that you have more energy for daily activities, improved stamina for other sports or hobbies, and a generally higher quality of life. The discipline and consistency required to build endurance can also spill over into other areas, potentially improving your work ethic and commitment to other life goals.
Building Golf-Specific Endurance
As a golfer looking to improve your game and overall fitness, it's crucial to focus on building golf-specific endurance as soon as possible. This targeted approach will not only enhance your performance on the course but also contribute to your long-term health and enjoyment of the sport.
Wonder what you need to focus on? Let’s take a look.
Cardiovascular Training
Cardiovascular fitness forms the foundation of your endurance training program. A strong cardiovascular system allows you to maintain energy levels throughout your round, recover quickly between shots, and stay mentally sharp even in the closing holes.
There are two main approaches to cardiovascular training for golf: low-impact activities and interval training.
Low-Impact Activities
Walking is perhaps the most golf-specific cardiovascular exercise you can do. It closely mimics the activity you'll be doing on the course. Luckily, it’s also one of the easiest activities to implement. Aim to incorporate regular walks into your routine, gradually increasing your distance and pace. To make it more golf-specific, try walking on varied terrain, including hills, to simulate the conditions you'll face on the course.
Cycling is another excellent low-impact option that can significantly bolster your cardiovascular fitness without putting excessive stress on your joints. Whether you prefer road cycling, mountain biking, or stationary bikes, aim for sessions of 30-60 minutes, 3-4 times a week. You can also use cycling as an active recovery method between more intense training days.
Swimming is a great full-body workout that can greatly enhance your cardiovascular fitness while also improving your overall muscle tone and flexibility. If you are a mermaid (or merman!) at heart, then you might prefer swimming over traditional land-based activity. The resistance provided by the water can help strengthen the muscles used in your golf swing without the impact stress of land-based exercises. Try to incorporate 2-3 swimming sessions per week, focusing on different strokes to engage various muscle groups.
Interval Training
High-intensity interval training (HIIT) can be extremely effective for improving your golf endurance. HIIT involves short bursts of intense activity followed by periods of rest or lower-intensity exercise.
This type of training can help improve your ability to recover quickly between shots and maintain power throughout your round. Try incorporating 1-2 HIIT sessions per week, starting with a 1:2 work-to-rest ratio and progressing to a 1:1 ratio as your fitness improves.
This might be a good time to introduce creatine and ATP found in Foundation to your training. ATP is the energy currency that all cells use to generate energy, and creatine acts as a high-performance source of phosphate donors to rapidly replenish ATP to allow you to work just a little bit longer. This makes a world of difference when training.
A great way to get golf-ready is to perform cardio circuits that combine cardiovascular exercise with movements that mimic the golf swing. For example, you might do 30 seconds of high knees, followed by 30 seconds of medicine ball rotations, then 30 seconds of jumping jacks. Design your circuit to include 6-8 exercises, performing each for 30 seconds with 10 seconds of rest between exercises. Complete the circuit 3-4 times for a thorough workout.
Strength and Stability
While cardiovascular fitness is important, don't discount the necessity of strength and stability in building golf-specific endurance. A strong, stable body will be more resistant to fatigue and better able to maintain proper form throughout your round.
Core Training
Planks and their variations should be a staple in your golf fitness routine. The plank engages multiple muscle groups simultaneously, improving your overall core strength and stability. Start with standard planks, holding for 30 seconds to a minute, and then progress to more challenging variations like side planks, plank rotations, and walking planks. Aim to incorporate planks into your routine 3-4 times per week.
Rotational exercises are particularly important for golfers, as they mimic the twisting motion of your swing. Medicine ball rotational throws are an excellent choice. Stand perpendicular to a wall, hold a medicine ball at chest height, and rotate your torso to throw the ball against the wall. Catch it as it bounces back and repeat. Perform 3 sets of 10-15 repetitions on each side.
Anti-rotation exercises are also very helpful and assist with building the stability needed to control your swing and maintain posture throughout your round. Pallof presses are a great example. Stand sideways to a cable machine or resistance band anchored at chest height. Pull the cable or band to your chest, then press it straight out in front of you, resisting the rotational force. Hold for a few seconds, then return to the starting position. Do 3 sets of 10-12 repetitions on each side.
Lower Body Endurance
Lunges and squats are fundamental exercises for building lower body strength and endurance. They engage multiple muscle groups and help simultaneously improve your stability and power. Include a variety of lunge types in your routine, such as forward lunges, reverse lunges, and walking lunges.
For squats, start with bodyweight squats and progress to goblet squats or barbell squats as your strength improves. Aim for 3 sets of 12-15 repetitions for each exercise.
Step-ups are an excellent accompaniment for building unilateral leg strength and improving your ability to navigate hilly courses. Use a sturdy bench or step, starting with a height that allows your thigh to be parallel to the ground when you step up. Perform 3 sets of 10-12 step-ups per leg, focusing on maintaining good posture and control throughout the movement.
Single-leg stands, progressing to single-leg squats or single-leg deadlifts, can significantly enhance your balance and proprioception. Start with 3 sets of 30-second holds on each leg, and gradually increase the difficulty by closing your eyes or standing on an unstable surface like a foam pad.
Golf-Specific Conditioning
To truly build golf-specific endurance, you need to incorporate exercises and routines that closely mimic the demands of playing a round of golf.
Practice Routines
Extended-range sessions are an excellent way to build golf-specific endurance. Instead of your usual 30-minute range session, aim for 60-90 minutes. Focus on maintaining good form and tempo throughout the session, just as you would during a round. Mix up your club selection to simulate the varied shots you'd encounter on the course.
Multiple practice rounds in a day can also significantly boost your golf endurance. We know that this might not always be possible, but if it is, start by playing 27 holes in a day, then progress to 36 holes as your fitness improves. This will help your body adapt to the demands of playing for extended periods and improve your mental endurance as well.
Purposeful practice without a cart forces you to walk the course, closely simulating the physical demands of a real round. During these practice sessions, carry your bag or use a push cart to add resistance. Focus on maintaining your energy and concentration levels throughout the round, just as you would in a competitive situation.
Progressive Loading
Just because we said that longer 60-90-minute sessions are better, this doesn’t mean that you will be able to make such a massive leap in one swoop. Gradually increasing practice duration is key to building endurance without risking injury. Start by adding 10-15 minutes to your usual practice sessions each week. This gradual increase allows your body to adapt to the increased workload over time.
Adding weighted clubs to your training can also help build the specific muscles used in your golf swing. Start with a slightly heavier club for a portion of your practice swings, gradually increasing the weight and duration as your strength improves. Be cautious not to alter your swing mechanics when using weighted clubs.
Another simple golf endurance hack is to simply use a carry bag. Start by carrying your bag for 9 holes, then progress to 18 holes as your fitness improves. This not only builds endurance but also strengthens the muscles used to maintain good posture throughout your round.
Tips to Make Implementation Easier
Implementing a new golf-specific endurance training program can be challenging, but with the right approach, you can seamlessly integrate it into your routine and reap the benefits on the course. Here are five practical tips to make the implementation of your endurance training easier and more effective.
1. Start Small and Build Gradually
One of the most important tips for successfully implementing your golf endurance program is to start small and build gradually. It's easy to get excited about your new training regimen and want to dive in headfirst, but this approach often leads to burnout or injury. Instead, begin with modest goals that you can consistently achieve.
For example, if you're new to cardiovascular training, start with just 15-20 minutes of low-impact activity like walking or cycling, three times a week. As you become comfortable with this routine, gradually increase the duration, frequency, or intensity of your workouts. This approach allows your body to adapt to the new demands you're placing on it without overwhelming your system.
The same principle applies to strength and stability exercises. Begin with bodyweight exercises or light weights, focusing on proper form and technique. As you gain strength and confidence, progressively increase the difficulty of the exercises. This gradual progression not only reduces the risk of injury but also helps you build sustainable habits that you're more likely to maintain long-term.
2. Integrate Training into Your Existing Routine
Finding time for a new training program can be challenging, especially if you have a busy schedule. You don’t need to abandon or dump your current routine. The key is to integrate your endurance training into your existing routine rather than trying to completely overhaul your daily life.
Look for opportunities to incorporate endurance-building activities into your regular day. For instance, if you typically drive a cart during your practice rounds, start by walking nine holes instead. Gradually work up to walking the full 18 holes. This not only improves your endurance but also gives you a more authentic feel for the course.
Consider multitasking when possible. While watching golf tournaments on TV, you could do some light stretching or balance exercises. If you have a stationary bike or treadmill at home, use it while catching up on golf-related podcasts or instructional videos. By finding ways to combine your endurance training with activities you're already doing, you'll make the implementation feel less like a chore and more like a natural part of your golf preparation.
3. Use Technology to Track Progress and Stay Motivated
There's a wealth of technology available to help you track your progress and stay motivated. Utilizing these tools can make implementing your endurance program much easier and more engaging.
Invest in a fitness tracker or smartwatch that can monitor your heart rate, count steps, and track your workouts. Many of these devices also offer golf-specific features, allowing you to see how your endurance training is impacting your performance on the course.
Use smartphone apps to log your workouts, set goals, and monitor your progress over time. Some apps even offer guided workouts or training plans specifically designed for golfers. Seeing your improvements quantified can be a powerful motivator to stick with your program.
Consider using virtual training platforms or online communities to connect with other golfers working on their endurance. These platforms can provide support, accountability, and even friendly competition to keep you engaged with your training.
4. Make It Enjoyable
Nobody likes to feel like they are being forced to do something. This also applies to training. Sustainability is key when it comes to implementing a new training program. If you don't enjoy your endurance workouts, you're less likely to stick with them long-term. Therefore, it's important to find ways to make your training enjoyable.
Experiment with different types of cardiovascular exercises to find what you enjoy most. If you find running tedious, try cycling, swimming, or rowing instead. Mix up your routine to keep things interesting. For example, you might do a HIIT workout on Monday, a yoga session on Wednesday, and a long walk on Friday.
Incorporate golf-specific elements into your endurance training to make it feel more relevant and engaging. Use medicine ball exercises that mimic your golf swing, or practice your short game between sets of strength exercises. This not only makes your workout more enjoyable but also reinforces the connection between your endurance training and your golf performance.
5. Schedule Regular Assessments and Adjust Accordingly
Implementing a new endurance program isn't a one-and-done process. To ensure continued progress and maintain motivation, it's important to schedule regular assessments of your training and adjust your program accordingly.
Set aside time every 4-6 weeks to evaluate your progress. This could involve retesting your baseline fitness measures, such as how far you can walk comfortably or how many repetitions of a specific exercise you can perform. Compare these results to your initial measurements to see how you've improved.
Pay attention to how your endurance training is benefitting your golf game. Are you feeling less fatigued during rounds? Has your swing consistency improved in the later holes? Use these real-world outcomes to guide your training adjustments.
Be prepared to modify your program based on these assessments. If you're not seeing the improvements you expected, you might need to increase the intensity or frequency of your workouts.
Conversely, if you're feeling overly fatigued or experiencing persistent soreness, you might need to dial back your training or incorporate more rest. Sleep cannot be underestimated in this regard- and when you realize that up to 30% of Americans suffer from some sort of sleep disorder, you begin to realize what the problem could be. We strongly recommend you supplement with non-habit-forming Dreamzzz to help get your circadian rhythm back on schedule.
Common Mistakes to Avoid
It’s not all rainbows and unicorns as you work on your endurance. As you embark on your journey there are potential pitfalls that could hinder your progress or even lead to injury. Keep an eye out for these:
Overtraining
One of the most frequent mistakes golfers (and athletes, for that matter) make when trying to improve their endurance is overtraining. In your enthusiasm to see quick results, you might be tempted to push yourself too hard, too fast. However, overtraining can lead to burnout, decreased performance, and increased risk of injury.
To avoid overtraining, you must strike a balance between challenging yourself and allowing for adequate rest. Listen to your body and be aware of signs of overtraining, such as persistent fatigue, decreased performance, mood changes, or loss of enthusiasm for golf(gasp!). Remember that improvement comes from a combination of training stress and recovery, not from constant, unrelenting effort.
Implement a structured training plan that includes rest days and varies in intensity. For example, you might have two high-intensity days, two moderate-intensity days, and three low-intensity or rest days in a week. This approach allows you to push your limits while also giving your body time to adapt and recover.
Improper Progression
Another common mistake is improper progression in your training. This often manifests as trying to do too much too soon or, conversely, not challenging yourself enough to see improvements. Proper progression is key to building endurance safely and effectively.
When starting a new exercise or increasing the intensity of your workouts, follow the 10% rule. This guideline suggests increasing your training load (duration, intensity, or frequency) by no more than 10% per week. For instance, if you're currently walking 3 miles during your endurance training, increase it to 3.3 miles the following week, not suddenly jumping to 5 miles.
Apply this principle to all aspects of your training. If you're doing strength exercises, gradually increase the weight or number of repetitions. For cardiovascular training, progressively extend the duration or intensity of your sessions. This measured approach allows your body to adapt to the increased demands without overwhelming it.
Ignoring Warning Signs
Do you ignore the check light when it comes on in your car? Of course not! Perhaps the most dangerous mistake you can make in your endurance training is ignoring warning signs from your body. It's important to distinguish between the discomfort of pushing your limits and the pain that signals potential injury.
Be attentive to persistent pain, especially if it's sharp or occurs in your joints. Unusual fatigue, decreased range of motion, or pain that doesn't subside with rest are all warning signs that shouldn't be ignored. If you experience any of these symptoms, it's ok to take a step back and assess your training regimen.
Remember, building endurance is a gradual process that requires patience and consistency. By avoiding these common mistakes and approaching your training with mindfulness and respect for your body's limits, you'll be able to improve your endurance safely and effectively, leading to better performance and enjoyment on the course.
Final Words
Improving your endurance takes a good amount of time, and a generous portion of patience. There really aren’t shortcuts to getting there. But trust us, it is absolutely worth it. Your game, and life in general is going to be so much better that it is truly worth the effort.
