Walking 18 Holes: How to Keep Your Energy Up in Golf
Why golfers fade on the back nine, and what to eat, drink and carry to finish a walking round as well as you started it.
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Golf does not always get credit as exercise, but anyone who has walked 18 holes on a hilly course knows better. A full round on foot takes around four hours and can easily cover 8 to 10 kilometres. If your scorecard usually falls apart on the back nine, your swing may not be the only thing to blame. Tiredness could be part of it. Food, water and walking fitness matter most. Separately, some golfers like a daily drink such as IM8 as part of their routine.
Why do golfers fade on the back nine?
The usual causes are simple: not enough food, not enough water and a body that is not used to being on its feet for so long. Long gaps between shots do not help. It is easy to go hours without eating or drinking because the game never feels hard at any one moment. Then your concentration slips around the 13th, and a few careless shots follow.
What should you eat before a round?
A balanced meal one to three hours before your tee time is ideal. Eggs on wholegrain toast or porridge with fruit work well in the morning. A heavy fried breakfast may feel like part of the tradition, but it can leave you sluggish for the first few holes. For an afternoon round, have a normal lunch without overdoing it.
What to bring in your bag
Think about eating a little every few holes rather than one big halfway stop. These all travel well:
- A banana or an apple
- A handful of mixed nuts
- A wholegrain sandwich, cut in half
- A cereal bar that is not mostly sugar
- At least one large bottle of water, and more on warm days
A good rhythm is a few sips of water on every tee and a small snack around the 5th, the 9th and the 14th. Alcohol at the turn is your call, but it is not going to help either your hydration or your putting. Anything you take daily, such as IM8 Essentials Pro, is better kept for home, since it is not a snack for the course.
How to get fitter for walking the course
The best preparation is simple: walk more during the week. Three brisk 30-minute walks will make a noticeable difference, particularly if you can find some hills. Two short strength sessions help too. Squats, lunges and rows support the legs and back that carry you through a round, and many golfers also benefit from gentle rotation and hip mobility work for their swing.
Should golfers take supplements?
Golf itself does not call for any special supplements. A varied diet, plenty of water and regular meals will do more than any tub in the cupboard. Still, plenty of golfers are at a busy stage of life, and some prefer a single daily drink over a shelf full of separate bottles. IM8 Daily Ultimate Essentials Pro is one of these all-in-one powders, listing 90 ingredients in a single serving. The brand, co-founded by David Beckham, says it is NSF Certified for Sport. Take a look at the label and the price, compare it with what you would get from a good diet, and ask your doctor first if you take medication. It is an option, not a shortcut to a lower handicap.
Looking after your back and feet
Comfortable, broken-in shoes matter more than most people expect. If your feet ache by the 12th, the rest of your game tends to follow. A push trolley takes the weight off your shoulders and back compared with carrying a bag, and there is no shame in using one. Spending five minutes warming up before the first tee, with some walking, gentle twists and a few easy practice swings, is also better than heading straight out with the driver.
Sun protection is the other thing people forget. Four hours outside is a long time, even in cloudy weather. Wear a hat, apply sunscreen before you start and top it up at the turn.
A simple round-day routine
- Have breakfast or lunch at least an hour before your tee time.
- Warm up for five minutes, then hit a few putts.
- Sip water on each tee, even when you are not thirsty.
- Eat something small every five holes or so.
- Walk at a steady pace, and use the gaps between shots to reset.
- Eat a proper meal when you finish.
None of this will fix a slice. But if you reach the 16th tee with some energy left and a clear head, you will at least give yourself a fair chance of finishing the round as well as you started it.
