Compatibility of golf with other sports

[barrybridges]

I wonder if others could offer their collective wisdom.

As well as golf I quite like running - I'm due to run a marathon later this year and when it's bad weather outside I'll normally just go to the gym and run on the treadmill. I'm trying to lose weight to be honest with you and I'm hoping that improving my fitness will help my golf too.

The problem is that I'm finding it really incompatible. The day after a run I find that my shoulders are really tense and tight...my thighs are quite achy and holding a decent posture is fine, but uncomfortable quickly.

I'm assuming I'm not the only person who plays golf as well as runs, so wondered if anyone else found a similiar thing whereby the running is impacting on the golfer. Any ideas for the running to help reducing the tight shoulders?

 

[Robobum]

The shoulder issue points towards a poor running style, for the last xxx amount of metres try running with your arms "limp" and shaking your whole arms and hands etc whilst running.

Sore thighs will just be your body getting used to the extra work you're doing, that will pass soon enough once your fitness levels go up.

 

[Aztecs27]

I have no idea why your shoulders are tight, I never found this when I ran and it might be down to your running technique, but I'm just guessing as I have no idea of your level of ability, build, etc...But if you're having issues, I would suggest doing some upper body flexibility exercises when you're in the gym. This will also help your golf game.

Light weight/high reps exercises are ideal. Shoulder presses, lat pulldowns etc... but also get you back, chest and arms involved. Seated Rows, pushups, chin ups, tricep dips, dumbell press and dumbell flies will all help.

BUT, if you're doing this, don't forget about your lower body too!

Also, after a run, make sure you stretch your *entire* body, properly. And by properly, I'm talking like 15-20 minutes of stretching.

Hot/cold/hot showers after your run/gym will help "heal" the muscles quicker too.

 

[G1BB0]

agree with robobum on both counts. I have run a few half marathons and done a lot of cross country etc back in my Army days, never had issues with my arms as always ran with them 'loose' so to speak. Sore muscles are due to overworking them, try having a good warm down afterwards and some light stretches. also a good warm up routine aswell.

Once your fitness levels improve so will the recovery time required.

 

[Aztecs27]

Once your fitness levels improve so will the recovery time required.

This is a good point that I failed to mention. There are things that will aid recovery from workouts (isotonic drinks like Gatorade, protein/carb supplemental shakes etc..)..But most of all, your body will condition itself to deal with the increased workload. It's clever like that.

 

[USER1999]

Do you run with tense shoulders?

If so try forcing them downwards as you run, rather than hunching up.

 

[surefire]

Just to be different, it could just generally be your posture.

When you run, because you put extra strain on your body, any strength\mobility\flexibility balances are highlighted, and then this causes the discomfort you are experiencing.

 

[G1BB0]

my mate joined the T/A at 40y/o, smoked all his life and had to get fit to pass the physical tests. He tried to do too much from the off, after a chat he changed it to short slow paced runs, then doing the same distance slightly quicker, then increased the distance gradually. His body toild him when he was cream crackered or over done it, he would rest a day then repeat until he was achieving the required standard comfortably. Its just about conditioning the body.

I will be practising what I preach soon as the quit smoking/get fit campaign is kicking in next month.... dreading it lol

 

[barrybridges]

Thanks for your responses. I'm not sure whether it's because I'm hunched up when running, but I think it might be the case. When I run I bring my shoulderblades up and jog with my arms in front too much when I should really bring them down.

Just out of interest, can anyone recommend any good exercises in the gym that would help golf? We've got a full set of machines and weights but I tend just to use the vertical row.

 

[Farneyman]

Yoga would help with flexibility and judging wind speed and direction

 

[Robobum]

Home golf workout exercises

 

[Aztecs27]

Home golf workout exercises

This is excellent!

Also, ensure you put alot of focus on your core strength. Good core strength will get you a LONG way in almost any sport.

 

[richart]

I regularily use an exercise bike at home. It doesn't help my golf, but it gives me more leg strength to stand at the bar afterwards.

Actually it probably does help the golf as i am not tired at the end of the round, which is a result for an old timer

 

[goldenbare]

my mate joined the T/A at 40y/o, smoked all his life and had to get fit to pass the physical tests. He tried to do too much from the off, after a chat he changed it to short slow paced runs, then doing the same distance slightly quicker, then increased the distance gradually. His body toild him when he was cream crackered or over done it, he would rest a day then repeat until he was achieving the required standard comfortably. Its just about conditioning the body.

I will be practising what I preach soon as the quit smoking/get fit campaign is kicking in next month.... dreading it lol

when I was in the army, just a lazy bandsman, the only way a number of us passed the basic fitness test after 3 times of failing was to buy the PTIs a few bottles of whisky.
Strangely enough I now run by choice, but in trainers not army boots.
any difference in the RAF Bobmac?

 

[vig]

I find whippet worrying pretty good for general fitness, it is a northern thing

 

[HomerJSimpson]

any difference in the RAF Bobmac?

He was too busy taking reconnaisance pictures of no mans land in the Somme.

I never had a problem with hunched shoulders when I did a lot of running but found I was developing shin splints when training for 1/2 marathons because I was doing too much work on the road and the impact was causing damage so swapped to running on grass and never suffered again

 

[TheClaw]

Kettlebell core strength workout is what I would recommend e.g.
30 secs work / 30 secs rest x 3-5 reps:

Lunge twists,
Squats,
Clean and press,
Wood choppers,
Medicine ball slams...

The above is also great for cardio and fat loss.

If your gym has a TRX band there are also some good exercises out there. Type this into YouTube for a couple of good golf specific workouts:

TRX Training - Core
TRX Training - Flexibilty

Oh..and lots of dynamic stretching.

 

[Andy]

Don't clench ur fingers into a fist when running. Keep fingers loose and straight otherwise this causes tension to build in arms and shoulders.

Andy

 

[Golfmmad]

Don't clench ur fingers into a fist when running. Keep fingers loose and straight otherwise this causes tension to build in arms and shoulders.

Andy

Agree with this - running relaxed is the key.

Another vitally important necessity is to have proper running shoes and having them properly fitted at a running equipment shop.

Don't know how much running the OP does but it shouldn't be every day. Run one day and rest the next. Part of fitness training is to allow the body to recover properly, especially at the start of a fitness regime.

There is a really good book for anybody starting running.

It's called The Complete Jogger by Bruce Tulloh and as he says in the book, "For anybody who hasn't exercised for 10 years or so, or is coming back from a serious illness or injury". You follow a detailed plan and in fact don't run at all for the first 6 weeks - just walking and brisk walking before starting the running plan. It worked well for me when I started running in the nineties.


Golfmmad.

 

[kev_off_the_tee]

Sorry if this has been mentioned, but I had the same issue.

After several visits to the doctor I found my running 'footprint' was offset. Basically it means my whole foot wasn't hitting the floor. This lead to over compensating with the rest of my posture and in turn, severe aching.

I went to a running shoe specialist and all that is history. A quality pair of running shoes suited to my foots high arch and all is well.