How Far Do You Walk During 18 Holes of Golf? Mileage and Steps

Estimating Walking Distances in an 18-Hole Round of Golf

Golf is a popular sport that requires physical exertion and can provide exercise benefits. But exactly how many miles or steps can you expect to walk during an 18-hole round? The distance covered often surprises new golfers. The walking distance depends on several factors.

Use of Golf Carts

The most significant factor determining golf course mileage is whether golfers ride in a cart or carry their clubs and walk the course. According to studies, riding instead of walking can reduce the distance covered from 5-8 miles to just 1.5-3.5 miles for 18 holes.

Here are typical distances golfers can expect to walk:

• Walking 18 holes while carrying clubs: Over 5 miles
• Walking 18 holes with a push/pull cart: Around 4.5 miles
• Riding in a golf cart for 18 holes: 1.5-3 miles

Clearly, walking the course significantly increases exercise compared to using a golf cart. However, some physical activity is still better than none.

Yardage of the Course

The total yardage or length of a golf course can impact mileage as well. Regulation 18-hole golf courses are between 6000 and 7000 yards long. Here are some example yardages and distances walked:

• Short course: 5,000 yards. About 4 miles walking.
• Average course: 6,500 yards. Around 5 miles walking.
• Long course: 7,200 yards. Over 6 miles walking.

Keep in mind that yardage estimates are from the back tees. The distance covered will vary depending on which tee box golfers choose to play from on each hole.

Pace of Play

How swiftly golfers walk between shots also affects the distances traveled. A slow pace with multiple delays will shorten the mileage. A brisk walking speed can add mileage.

Here are estimates for 18 holes at different paces:

• Very slow play: 4-5 miles walking
• Typical relaxed pace: 5-6 miles
• Fast play speed: 6-7+ miles

Getting held up by other groups or searching extensively for lost balls reduces mileage. Moving at a good clip between shots increases it.

Terrain and Elevation

The terrain and elevation changes at a course can increase or decrease distances slightly. Very hilly courses may shorten mileage as carts are used more. Flat, walkable layouts can add mileage for walkers.

Here is how terrain impacts potential distances:

• Very hilly course: 4.5-6 miles walking 18 holes
• Moderately hilly course: 5-6.5 miles
• Flat, walkable course: 5.5-7 miles

Walking up steep hills expends more energy but may reduce actual mileage. Flat courses allow brisk walking pace without overexertion.

NUMBER OF STEPS TAKEN DURING 18 HOLES

If you use a fitness tracker during your round, knowing estimated steps can be informative. Step counts vary based on the factors above. Here are averages for 18 holes:

• Riding cart for all 18 holes: 3,000-5,000 steps
• Walking course while carrying clubs: 12,000-15,000 steps
• Walking course using push cart: 10,000-13,000 steps

The averages for riding versus walking 18 holes shows the significantly higher activity level attained by walking. Even riding involves some walking between holes, but far less than carrying your clubs or using a push cart.

Factors That Increase Mileage

Certain circumstances during a round can further increase the total mileage walked. These include:

• Playing extra holes: Each additional hole adds 0.25-0.5 miles
• Losing balls in rough: Searching adds distance
• Taking many practice swings: Walking back and forth from ball
• Long par 5 holes: Require longer walks
• Playing from back tees: Adds yardage overall

Conversely, factors like riding instead of walking, playing only 9 holes, or spending time at the clubhouse will decrease mileage for the outing.

BENEFITS OF WALKING VS. RIDING IN GOLF

While riding in a cart is more convenient, there are tangible fitness and health benefits to walking the course instead. Benefits include:

• Burning more calories and fat: Up to 1,000+ extra calories burned
• Building cardiovascular endurance
• Increasing muscle strength in legs, core, and upper body
• Improving balance and coordination
• Supporting joint health
• Enhancing vitamin D levels from sunlight exposure

Walking 18 holes also takes longer, allowing more time socializing with golf partners. Motorized carts enable faster play.

Tips for Walking Instead of Riding

For golfers seeking the mileage and fitness boost from walking, consider these tips:

• Use a lightweight carry or push golf bag to reduce strain
• Start slowly and mix walking/riding holes to build endurance
• Wear proper footwear with arch support
• Stay hydrated and use sunscreen
• Bring snacks to stay energized
• Stretch thoroughly after playing
• Allow more time and set realistic expectations for pace of play

Walking just the front or back nine holes is also a great option if doing all 18 is too challenging, especially when beginning.

Golf as Impactful Exercise for Health

The distances covered during an 18-hole round of golf make it an effective form of exercise. While yardages vary based on course length, terrain, pace, and use of a cart, typically golfers can walk between 4-7 miles over 18 holes. This contributes to improved cardiovascular fitness, strengthened muscles, weight loss, and more.

Maximizing mileage by walking instead of riding provides the greatest benefits. But even riding involves some exertion parking carts and traversing the course. Golf can be an impactful part of an active lifestyle at any age or skill level.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.