Running In Golf

A Little Background: In the past week I have started running 2.5 miles a day, And do upper body with natural weight( push ups-pull ups and planks+ sit ups for core) 2 years ago I ran in 3 5k's and was told I was a decent runner ie. 28 mins. when I was 12.

Just wondering how much I need to do not to feel tired after 18 holes

Thanks,

Logan

Depends on what your definition of 'tired' is

I'm a lot older than you (46) but I run 50+ miles per week on average and lift weights 4 times per week and I still get tired during a round of golf.  The fatigue I experience in golf isn't the same as other sports activities I've been involved with especially since I've run marathons and know what being physically exhausted feels like and the feeling I get during a round of golf isn't the same.

Golf is different in that it's usually played in the heat of the day, requires significant mental concentration and your body to perform after relatively long periods of inactivity.  I can go to a range after running 12 miles and hit 120 balls in a few hours and not be tired, but hitting 90 balls spread out over a 3-4 hour round with just walking the course using a push cart and my body feels wiped by the 15th hole.

I think the best training for golf might be to play more often so that your body gets adjusted to the unique demands of the sport.

I run at most 6-8 miles a week, with MWF of weight training. The only times i get tired after golf is when its realy hot out and i loose alot of liquids, then i get dehydrated. If its cooler out, like now, i can play a good 18 holes, carrying my bag, and not be tired at all afterwards.

My running is HIIT training, were i sprint for a minute and walk for a minute. I try to do that at least 7-10 times, so 14-20 minutes of interval with 5 minutes of warm up and cool down.

I found that has increased my endurance a ton, over just running. Its also easier on my legs since i give them a minute walk between sprints. It also ups my metabolism for the rest of the day, burning more calories. My resting heart rate is about 60-62, which is on the lower end of low. It takes a good amount of time, usually half way through my springts for my heart rate to really start to get going.

I also read that long distance runners have problems with there hearts later on in life, and also they tend to loose muscle more because its impossible to fuel your body for such an endurance run that your body starts to feed on its self, eating away at the muscle.

So, just on personal reason and comfortability, i like doing interval training. It works out better for me, and i have great endurance.

But if your getting tired after golf, make sure your drinking water while you play. I try to drink a bottle before i play, and 1-2 bottles per nine holes depending on how hot it is outside. I like to get a snack as well to get some sort of energy. Usually a payday, i like the combo of fat/carbs/protein in that candybar. Sugar isn't the best, but the fat and protein help.

A couple comments.

1) intervals are in a lot of ways much harder on the legs. You go through a wider range of motion and you hit the ground with much higher peak impact forces. As you point out they do get in much better shape for the same amount of time spent exercising.  And yes you boost your metabolism all day. But it is a minimal boost (~60 calories in most studies).

2) I would love to see any study about heart problems in runners later in life. Exercise may expose existing problems but I have never seen a link between exercise and heart problems. As far as easting muscles, that is a more a diet issue unless you are going out for a lot of 15+ mile runs.

Running isn't going to solve all your golf conditioning problems.  30mins of running 3-4x a week is a decent fitness base but more serious strength training will probably give you more bang for your buck as running isn't going to strength your core or upper body at all and if your carrying your bag (i.e. if your fatigued from riding the cart, please see a doctor before doing any exercise program) those muscles are probably contributing at least as much to your fatigue.

+1 - this is the 2nd place he's referenced these studies that show heart problems and muscle loss in runners.  I've never heard marathon and Ironmen participants lacking muscle or having heart problems at any higher rate than general population so not sure what these studies are.

As for intervals, any sports doctor will tell you that more injuries occur due to speed than distance.

The only problem with this is that I play AT LEAST 9 holes a day( High school practice )

And 18 on the weekends.

Could be as others suggest you need to take in some/more fluids and calories during a round.  I saw where you live in Texas is still in the high 80's so additional fluids would probably help.

really, unless the course is very hilly, you should be able to get use to the course easily. Most exhaustion comes from not drinking enough fluids. During this summer, in Ohio, when it was in the 90's, i would go through 3 bottles of water per 9 holes, then drink another couple cups of water at home. I play on a course that was decently hilly, but not to bad. I always walk, if possible. Another area could be food, i like to eat something like i do before i work out. If its a small snack, then 30-60 minutes before. If its a larger meal, then maybe 1.5 - 2 hours. If its a protein shake, then 15-30 minutes before golfing. If i play 18 i usually get something at the turn as well.

If you do all that and still get tired, then its your physical ability thats in question. Even walking on an inclined tredmill, or elliptical helps out a ton.

I think about the "good old days" when I could run and compare them with today, when the arthritis in my feet and hips prevents me from doing so.  Even with the arthritis, though, I agree with the posts that say that doing golf-related exercise is the best way to be ready for the course.  I hit the range a lot, and in the past few months that I've been back to golf I find that my arthritis is better because of the muscles and joints that go into the golf swing having been used regularly.  It takes me 2 to 2 1/2 hours to hit 120 balls if I'm working on something, 1 1/2 if I'm just practicing, but when I get to the course I've found myself tiring after 14 or 15 holes every time that I've been on the course.  Next week will be about 20 degrees cooler (85 instead of 105) than the last few times, so I'm hoping that I can stay focused and strong for the whole 18.  Working the right muscles is my goal, and practicing is how I try to get there.

You can't put a set number on it.

Of course running does help with fatigue but they are two different activities.

Don't forget that on a golf course, you are walking, hiking through woods (if your like me that is) swinging clubs and concentrating.  All of these over a period of 4 hours.

Running is very healthy cross training but it's wont take care of everything.

To not get tired playing golf, play a lot of golf.

For one thing, loose weight if your a bit heavy. Then your carrying around less out there on the golf course. Get into lifting weights to build some muscle. More muscle means you can lift more, it will make everything feel lighter.

Running does help your O2 intake, which can help your endurance, but really its just becomming healthier and stronger that will help out more.