By Dina Mishev

Stand-up paddleboarding (SUP) has been around Hawaii for decades and made the jump to the mainland in the middle aughts. For a time, it was the fastest-growing sport in the country: All you need for this full-body workout is a nearby pond or lake and some basic gear. Once you get your paddle legs under you, you can try rivers and the sea.

Pre-SUP Preparation

Going out on a casual SUP excursion doesn’t require a training regimen, but it does use muscles from your feet to your shoulders and works on your balance. (Full disclosure: This full body use is often what turns first-time SUPers into regulars.) If you want to warm up some of these muscles before you’re on the water, try planks and side planks, step-ups, and side lunges.

On the Water

The first time you go out, set yourself up for success by choosing a calm body of water and the right board. The two main categories of boards are rigid and inflatable. Within these, there are boards of varying widths and shapes that make them suited for fast-moving water (ocean and rivers) or flat water/touring. If you’re paddling on flat water, you should use a touring board with dimensions that make it stable. For an adult of average size, this means a board about 32 inches wide and between 10 and 12 feet long. Whether the board is rigid or inflatable is less important than its size, though an inflatable board takes roughly 10 minutes to pump up. If renting, make sure your rental board comes with a leash (see more about leashes in the “Safety” section).

The first time out, flat water is important.  A beginner heading straight out into the surf zone of the ocean , is hazardous. Rivers, unless they are very slow-moving and free of obstacles, are also best saved until you feel comfortable on a board. Instead, pick a calm area on a lake or pond. Walk in beside the board until the water is knee deep, then kneel in the center of the board. Facing the board’s nose, with your knees shoulder-width apart, use your paddle to push away from shore. Stay on your knees until you feel comfortable. Try standing by using your hands and the paddle for balance. Once you’re standing, your feet should be shoulder-width apart.

To paddle, grab the T-grip at the top of the paddle with one hand and put your other hand on the shaft about halfway down its length. Your hands will change places depending on which side you’re paddling on, similar to paddling a canoe. If you are paddling on the right, your left hand is on the T-grip. When paddling on the left, your right hand is on the T-grip. Place the blade of the paddle into the water as far toward the nose of the board as you can, push the entirety of the blade beneath the water and then bring the blade back to your feet. Repeat this a couple of times on the same side before changing your grip and paddling on the opposite side. (Switching sides helps you go straight.) Congratulations—you’re SUPing!

Safety

There are different safety protocols for different types of water.  In the ocean, it’s common practice to not have a life jacket on so you can dive if you need to, but on a lake or river, you really should wear one.  The type of water also determines the leash you should use. A leash, which attaches to an ankle and is usually one foot longer than the board, ensures a paddler will not be separated from the board if they fall off.   The American Canoe Association has detailed safety information, and most paddle-sports stores with experienced staff will happily share safety tips with anyone who’s interested.     

Gear

In addition to the board, paddle, and leash, on a lake or river, you’ll also want that life jacket, or personal flotation device—one that fits properly, is comfortably snug, and includes the features you want (some are low-profile, others have an array of pockets). Another option: a quick-release leash, which works on all types of water and allows you to quickly disengage from the board if you’re in a situation where staying attached could be dangerous (such as a river). A less obvious yet important necessity is a dry bag, which allows you to store extra clothing, snacks, and your phone without getting them wet.

When it comes to water shoes, experienced SUPers have differing opinions. Some say they keep the tops of your feet from getting sunburned and protect them when walking on rocky beaches or riverbanks. Others claim that bare feet allow them to feel the movement of the board. If you want shoes, you can choose from no-fuss, low-profile neoprene booties to water shoes with a range of bells and whistles. Most important, opt for shoes with good drainage, adequate ventilation, and some flex in the sole—which allows you to move your feet more quickly and feel the board beneath you.

Learn More: The American Canoe Association (americancanoe.org) offers SUP skills clinics across the country.