How Running Three Times a Week and Lifting Weights Can Transform Your Golf Game
For the last decade, my life revolved around endurance events. Training for half marathons, triathlons, and countless 5Ks and 10Ks meant logging 4-7 hours a week running, cycling, and swimming. I’ve crossed more finish lines than I can count — and loved every grueling, rewarding minute of it.
But now, something’s shifted. My passion has turned toward golf. And as anyone who’s tried to go from casual player to serious golfer knows, it’s not just about hitting balls on the range — it’s about commitment and time. To grow in golf, I’ve had to trade hours pounding the pavement for hours on the course.
Yet, I quickly realized: I didn’t have to abandon running and weight training altogether. In fact, by shifting my focus, these workouts have become the perfect complement to my golf game rather than the centerpiece of my athletic life. And the results? More power, better stamina, sharper focus — and lower scores.
In fact, here in Indiana — and across much of the Midwest — winters are brutal. From December to April, opportunities to get out on the course are few and far between. But instead of seeing that as lost golf time, I’ve found it to be the perfect window to focus on general fitness: training for a local 5K, hitting the trails for some winter running, and dialing in strength work. By the time the snow melts and the greens open, you’re already a stronger, fitter golfer ready to pick up where you left off.
Why Fitness Matters in Golf
Golf might not look like a “fitness sport” at first glance, but anyone who’s played 18 holes knows the truth: golf demands power, endurance, flexibility, and mental toughness.
Explosive power = farther drives
Core stability = more consistent swings
Endurance = staying sharp from hole 1 to hole 18
Flexibility = fewer injuries and smoother mechanics
A fit golfer doesn’t just play better — they recover faster, handle pressure better, and enjoy the game more.
Why Running Three Times a Week Works for Golf
Running three times a week isn’t about preparing for a 5K PR anymore — it’s about building a fitness base that directly benefits your golf performance:
1. Endurance to Finish Strong
Rounds often last four hours. Running conditions your cardiovascular system so you don’t fade physically or mentally late in the game.
2. Mental Clarity
Running reduces stress and sharpens focus — both critical for making clutch shots under pressure.
3. Lower Body Strength and Balance
Even moderate running builds leg and hip strength, helping create a stable base for powerful swings.
4. Weight Management and Joint Health
Keeping off excess weight reduces strain on your knees, hips, and back — common trouble spots for golfers.
Why Lifting Weights is a Game-Changer
Strength training doesn’t mean bulking up. It’s about functional power — building strength that directly transfers to your golf swing.
1. Core Power = Longer Drives
Your swing begins in your legs and hips. Strong core muscles create explosive torque for more distance off the tee.
2. Faster Clubhead Speed
Exercises like medicine ball throws or kettlebell swings train explosiveness, increasing your swing speed and distance.
3. Injury Prevention
Golf stresses the back, shoulders, and wrists. Strength training protects these areas by improving muscle resilience.
4. Better Posture and Consistency
A strong posterior chain (glutes, back, shoulders) keeps your posture stable, leading to more accurate shots.
Putting It All Together
Here’s how you can balance running and strength training to enhance your golf game:
Run three times a week: Short (2–3 miles) easy run, interval run, and longer steady run
Lift weights twice a week: Focus on core, glutes, shoulders, and explosive power (think planks, squats, deadlifts, medicine ball slams)
Golf-focused flexibility: Add mobility drills or yoga for hips, thoracic spine, and shoulders
This approach gives you the best of both worlds: athleticism from endurance training and power from strength work — all fine-tuned to support your swing.
The Takeaway
Transitioning from endurance athlete to golfer doesn’t mean abandoning your fitness roots. By running three times a week and adding targeted strength training, you’ll gain:
More distance off the tee
Greater focus and endurance over 18 holes
Reduced risk of injury
A stronger, more consistent golf swing
The shift isn’t about doing more — it’s about doing what works for your new goals. And if you’re like me, you’ll find that fitness isn’t just helping your golf game; it’s making the game even more enjoyable.
