Everyone loves a golf-specific exercise that checks all the boxes.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and her trainer Jon Freed, demonstrate the quadruple plank kettlebell pull-through as an excellent workout for golfers due to several reasons.
Golfers require strong and stable core muscles to maintain balance and control during the swing. This exercise targets the core, particularly the transverse abdomens and obliques, which are essential for rotational stability and power.
The movement mimics the rotational aspects of a golf swing. As you pull the kettlebell across your body, you engage the muscles that are crucial for generating rotational force, helping to improve the power and accuracy of your swing.
The exercise emphasizes resisting rotation, which is vital for maintaining proper form and preventing injury during the dynamic motions of golf.
The quadruped position also challenges your balance and coordination.
If you’re interested in any of Averee’s fitness content, click here.
If you’re looking for more instruction, click here.
Runners often look for the magic tools that will ease muscle soreness and heal running injuries — or better yet, prevent them. With so many on the market, it’s hard to know which are money well spent. Massage guns are one of these popular tools, and they cost considerably more than a lacrosse ball or foam roller. Before you buy one, you’ll want to know what they can help with and which models are worth buying. Read on for insights into how massage guns operate and how well they work for runners.
Massage guns are handheld gadgets that use percussive force to stimulate your muscles and tissues. Model shapes range. Some massage guns look like mini jackhammers, while others opt for a triangular design. Most have several settings, and even the lowest setting can be intense. You can also get attachments for your massage gun, kind of like a vacuum cleaner. Attachment packages like this one from AiRelax allow you to target different body parts and muscle groups. Perfect if you want to spend all day with your massage gun. Just make sure to check which attachments are best suited to your massage gun and the areas you’re looking to treat.
Massage gun benefits
So, why would someone shell out all this money for a massage gun? The list of purported benefits is long but mostly anecdotal. A study published in 2023 in the Journal of Functional Morphology and Kinesiology systematically reviewed 281 available records, deeming only 11 worthy of inclusion. The study concluded that massage guns could effectively reduce stiffness after exercising and improve muscle flexibility and range of motion. However, they didn’t see any data to suggest that massage guns enhance performance.
The conclusion? “Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.”
Many physical therapists use massage guns with their patients. Arizona-based physical therapist Jeffrey Peterson lists improved circulation, pain relief, and facilitating lactic acid release as a few benefits of massage guns.
Shopping for the best massage gun
If you shop for a massage gun, you’ll quickly notice a wide range of prices. Some are under $18, while a Theragun Pro can cost up to $600.
Some options on Amazon can cost over $1,000. Before buying, check the reviews and warranties. Some low-priced massage guns have surprisingly good reviews. But online forums are full of complaints about massage guns breaking after a few weeks or months. My household’s Theragun Mini ($200) has been going strong for almost two years.
Pre-run massage
Most massage gun tips focus on recovery, but some runners use them for movement prep. The idea is to warm up the muscles and get blood flowing by percussing the bottoms of the feet, the anterior tibialis (alongside your shin bone), the calves, quadriceps, hamstrings, and glutes. Aim for about 30 seconds in each area. You can follow your pre-run massage with some dynamic stretches. All runners will want to prioritize proper running form, too.
Post-run recovery
You can use a massage gun on most muscles and tendons in your body. Just avoid your bony bits. Start with the lowest setting and find a tolerable pressure. Popular places to use the gun post-run include glutes, hamstrings, soles of the feet, and the IT band. Massage guns also work well after a weight workout on lats, triceps, and other sore body parts.
People devise different protocols, such as using the gun a designated number of times per week with certain speeds, pressures, and attachments. Specific studies on these protocols are still pretty thin, so you might as well experiment for yourself or with the guidance of your physical therapist.
CrossFit is expanding its fitness missions into more schools. The company announced plans to offer 50 $10,000 CrossFit Foundation School Fund Grants in the first half of 2024.
The CrossFit Foundation, CrossFit, LLC’s charitable arm, will facilitate the grants. Domestic and international schools will use the grants to form nonprofit CrossFit affiliates for students. CrossFit has already awarded 57 grants to K-12 schools since 2019 and has a total of 407 school affiliates currently operating.
“Change happens at a local level, and these grants are helping schools introduce the concept of fitness for a lifetime to one child at a time,” Don Faul, CEO of CrossFit, said in a statement. “As a result, kids across the world are developing a lifelong love of fitness, gaining confidence, and becoming part of a supportive community at a critical age.”
Athletic directors and educators run the CrossFit school affiliates. Some of them are already avid CrossFit members who want to share their zeal with the younger generation. The program has proved popular; some schools have long waiting lists for kids who want to swing kettlebells, jump on boxes, and spring into a few dozen burpees.
The CrossFit Foundation works with public school districts, individual schools, and teachers. It provides both training and equipment grants to set up gyms, plus ongoing support for teachers and administrators.
“We live in a contradictory moment where people are obsessed with health, but almost everything on tap from the mainstream is detrimental to health, in turn creating disease, disempowerment, and disconnection,” Nicole Carroll, CrossFit’s chief brand officer, said in a statement. “At a time when the world is in a physical, mental, and social health crisis, we want to empower the next generation to take on anything that comes their way, whether adversity or adventure.”
Interested in a CrossFit grant for a school near you? You can find more information about the CrossFit Foundation here.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and Bradley Borne from Lab 18 are in the gym demonstrating a quick and easy dynamic warm up that can be done anywhere with just a golf club. This exercise is great for extension and rotation.
Every runner has their own routine. While tried-and-true training plans are a great starting place for beginners, every athlete is different and has unique methods that work best for them. This applies not only to workouts but also to the foods you choose to fuel your run.
As experienced runners probably know, there is a wide world of pre- and post-workout drinks out there. Typical components of these drinks include caffeine, creatine, electrolytes, vitamins, and protein. These beverages aim to power your runs, energize your workouts, and help you recoup afterward. Bottled brands may seem most popular when it comes to pre- and post-workout drinks, but they aren’t the only options. If you want to branch out and try wilder choices, check out this list of five weird drinks that some runners swear by.
This week, Golfweek’s fitness guru and long driver Averee Dovsek and Bradley Borne from Lab 18, are in the gym demonstrating how to improve shoulder mobility and rotation. This exercise is great for golf because you are getting external and core rotation.
Get the tools you need to perfect your running game, and never wonder “how far did I run?” again. With the right app or website, you can easily track your running distance, elevation gain, pace, and more. While you can find some of the best overall running apps here, let’s dive into some handy resources that focus on tracking and mapping your runs.
Tackle any terrain and mind your mileage with this list of the three best run tracking apps and websites. Find the right resource for you with this guide on everything from apps like Strava to sites like On The Go Map. When you’re ready, you can explore even more running tips here!
If you’re reading this, you’re probably just starting to prepare for a half marathon. Good for you! You’ve come to the right place. Before you begin your journey to tackle a half marathon, you’ll want to make a plan.
First, decide on your goal. Are you looking to build endurance so you can complete your first half marathon? Or, are you a seasoned runner looking for ways to optimize your marathon performance? Once you know what you’re aiming for, it’s time to develop a half marathon training plan. While there are countless options to choose from, prioritize plans that seem like they’ll suit your style. Not sure where to start? This collection of pointers will help you out.
How long is a half marathon?
So, how many miles will you have to run? A half marathon is 13.1 miles. How does that stack up against races like 10Ks and 5Ks? First, let’s look at how long a half marathon is in kilometers. Those 13.1 miles translate to about 21 kilometers. Those Ks in 5K and 10K stand for kilometers. So, a 5K will be roughly 3.1 miles long, and a 10K is 6.2 miles long. Runners who are new to the racing scene may want to tackle a 5K or 10K before moving up to tackle the half marathon. After all, a half marathon is over four times as long as a 5K. This makes half marathons a great challenge for endurance runners.
Half marathon training plan options
Ready to commit to a half marathon training plan? Let’s look into some popular options that you can choose from.
Beginners may benefit from the Couch To Half Marathon Plan. This regimen builds on the Couch to 5K plan to prepare runners for longer distances. Plans like this will lead you through about 15 weeks of training.
Ready to move on from beginner-friendly resources? If so, try this Intermediate Half-Marathon Training Schedule from Verywell Fit. This plan assumes that you run 30-60 minutes a day at least four days a week and have run at least one half marathon before. Expect to spend about 12 weeks tackling this training plan.
The Hal Higdon half marathon plan
Runners who have scoured forums looking for recommended training schedules have probably heard about the Hal Higdon half marathon plan. Created by author and experienced runner Hal Higdon, this plan can work for all kinds of runners.
Start by picking from one of the seven schedule options, which include tailored tips for novices, intermediate runners, advanced runners, and walkers. All seven options will take you about 12 weeks to complete. The Novice 1 and Walker half marathon training plans are excellent choices for first-timers. Runners looking for something more intense can level up to one of the intermediate plans or the Advanced Half Marathon Training Program.
So, you want to start running. Well, you’re in good company. Every day, people all over the world start running for all kinds of reasons. Some runners pick up the hobby for fun, others do it to improve their athletic performance, and yet more try it in a bid to incorporate more exercise into their routine. No matter what your reasons are, you’ll probably want some pointers on how to start running. Get your beginner running plan in order with this guide full of handy tips and helpful resources. Here’s what running coaches, Olympians, and doctors have to say on what you should know before you start running.
