Do you want to get into stand-up paddleboarding (SUP)? What to wear, where to go, what you need and what to do... we have compiled all our top tips so that you can get off to a good start!
Stand-up paddleboarding, a full-body workout
Stand-up paddleboarding is a full-body workout: from your head to your toes. Your legs help you to keep your balance, your arms and back do the paddling and your core muscles transfer the power of your stroke to the board.
The saying "a healthy mind in a healthy body" is what paddleboarding is all about; you will improve your fitness while clearing your head. The scenery and the feeling of drifting along on the water give your mind a chance to get away from it all.
It is also a sport that you can share with friends or family and make memories together. Alone on your board or with others, on or in the water, what's great about paddleboarding is that it brings people together!
Stand-up paddleboarding rules
A SUP is considered a "beach craft", a designation which implies you must stay within 300 metres of the coast. Beyond this distance, you must be supervised by a professional or hold a specific qualification.
Beginners: where to sup for the first time
Choosing a body of water for your first SUP outings is an important decision; you will appreciate the calm and flatness so that you can enjoy yourself while you get your bearings. Before attempting to conquer the waves—a discipline that requires some experience—hone your skills on flat water first!
A lake, bay or calm stretch of sea are the best choices. We have compiled a list of the best stand-up paddleboarding spots in France, suitable for all levels, for a fun and enjoyable experience!
Before you take the plunge, you need choose the right SUP equipment that is suited to the use you intend to make of it. If you are itching to get out there and want to invest in equipment that will last, here are our tips.
Choosing your board is a very important step in your stand-up paddleboarding journey: size, volume, type of board, etc. All of these will be decisive in helping you get comfortable quickly.
The best type of sup for beginners
The rigid vs. inflatable SUP debate is a tough one! We recommend starting out with an inflatable stand-up paddleboard for several reasons:
- you are less likely to injure yourself if you fall off an inflatable SUP;
- rigid boards are more fragile and require more care and attention;
- the compact size of inflatable paddleboards when folded makes them easier to transport.
What size of stand-up paddleboard to choose?
For more stability and comfort, do not underestimate the importance of the size of your SUP.
We recommend beginners weighing 50 to 90kg choose a board between 9' and 10'. Smaller riders can opt for a shorter board (8'0), and conversely heavier riders can start with an 11' SUP.
The width of your stand-up paddleboard is also important for good balance: the wider your board, the more stable it is. For all beginner paddleboarders, we recommend a board with a minimum width of 30" and up to 32" for heavier riders.
Once you have your board under your arm, it's time to choose your paddle! There are lots of different models of paddle in varying shapes and sizes. Let's take a look to choose the paddle that suits you:
What size sup paddle to choose
A properly adjusted SUP paddle should finish 15 to 20 cm above your head. In other words, if you are between 150 cm and 190 cm tall, choose a paddle between 170 cm and 210/220 cm. If you are less than 150 cm tall, go for one of our smaller paddle sizes.
The best type of paddle for beginners
There are two types of paddles:
- symmetrical paddles with no difference between the front and back sides of the blade;
- asymmetrical (angled) paddles with a front side and a back side for more power when paddling.
If you are a beginner, we recommend choosing a symmetrical paddle to make your life easier. Finding your balance, paddling steadily, managing to steer… there's no need to add more to the list by having to think about holding your paddle the right way round!
Over time, your technique will become smoother and you can then make the switch to an asymmetrical paddle, which will give your stroke more power and amplitude.
To paddle in comfort, choose comfortable materials that dry quickly. A swimsuit and/or boardshorts will do the trick with a UV top to protect you from the sun! And, of course, don't forget a hat and sunglasses if you will be spending long periods of time on your SUP.
If you are paddling in water temperatures below 18°C, you will need to wear a neoprene wetsuit or dry suit to protect your body from sudden changes in temperature.
Lastly, for your safety and especially if you are not comfortable in the water, wear a buoyancy aid. While it is not compulsory on sheltered water and up to 300m from the shore, it is strongly recommended.
Is your paddleboarding gear ready to hit the water? Take note of these good habits to get into and the tips below on how to get into the right position and paddle correctly and you'll be up in a matter of minutes!
Transporting your stand-up paddleboard
The compact design of inflatable paddleboards makes them easy to transport; once folded, your SUP fits in a large bag. You can take your paddleboard with you on all your adventures: road trips, holidays, public transport, days out…
Rigid boards require a bit more care and attention when transporting. If your car is not big enough to fit your SUP, it will have to go on a roof rack.
Carrying and launching your paddleboard
Generally, all inflatable or rigid paddleboards have a carry handle. So hold your SUP between your body and your arm by grabbing the carry handle to make it easier to transport.
Board under one arm and paddle in the other hand, it's time to hit the water!
Now you can head to your launch point, get in the water and walk forward until you are knee deep, then get on your board. The first time, it's easier to launch from the shore or the beach, but if you are starting from a pontoon or jetty, put your stand-up paddleboard in the water and get on directly on your knees without getting your feet wet.
Is paddleboarding easy? While it tends to take about 30 minutes to stand up and start paddling forward, SUP is challenging in terms of keeping your balance. Follow the steps to improve your technique quickly!
How to hold and adjust your sup paddle
Adjusting your paddle to the right height will help you get in the correct position for paddling and make you more efficient. As we have seen previously, the grip (handle) of your paddle should be 15 to 20 cm above your head. Simply raise your arm and adjust your SUP paddle so that the grip is level with your wrist. Lock the adjustment system in place, and that's the first step done!
Next, you need to adjust the position of your hands on the paddle to prevent unnecessary fatigue. Place one hand on the grip and one hand on the shaft then hold the paddle above your head so that the shaft is touching the top of your head. To achieve optimal spacing between your hands, your elbows should form a 90° angle. To get back to this position easily when you swap hands, we suggest marking the shaft of your paddle.
How to position yourself on your paddleboard
When starting stand-up paddleboarding, break your progress into several steps: start by getting your bearings on your knees before standing up on your board.
Once you are comfortable in the kneeling position, slowly move to a standing position with your feet shoulder-width apart and legs bent. Also remember to keep your back straight and look into the distance to keep your balance.
How to paddle a sup
Once you are standing on your board, the aim of the game is to move forward in the direction you want to go. You have a single-bladed paddle, so you will have to swap your hands around to paddle on either side of your board.
Reach out far in front of you with your paddle and pull it back to your feet using the hand on the shaft. For an efficient stroke, submerge the blade of your paddle in the water and engage your whole body in this movement. Repeat this sequence until your board starts to turn, then switch sides, and so on.
Techniques for turning your sup
Once you are able to paddle in a straight line on your SUP, you need to learn to steer and turn.
The easiest way to turn a stand-up paddleboard is to draw a semi-circle, reaching out as far as you can on the opposite side to the direction you want to turn. Your board will slowly turn and you will be able to return to your normal paddling rhythm once you are pointing in the right direction.
There are several ways to turn a board and improve your technique in this area; we have written a whole article with tips to help you:
A few simple habits to get into to keep your SUP in good condition for as long as possible.
If you are using an inflatable SUP and you have to leave your board outside for a while, make sure you do not leave it in direct sunlight! Heat increases the pressure inside the board and weakens the materials. So find a shady place for your inflatable SUP or leave it in the water by attaching it to a fixed point so that it doesn't float off without you.
After each use, get into the habit of rinsing your paddleboard with clean water: this will remove any residue that can damage the material of your board. If you are not able to thoroughly rinse off your SUP, at least make the effort to rinse the valve to keep it working properly and, ideally, rinse it fully once you get home.
Lastly, store your SUP in a dry and ventilated place! If you store your inflatable paddleboard in its carry bag, make sure it is completely dry and not folded too tightly.
For everything you need to know about inflating your SUP, check out our tips here.
Paddleboarding is first and foremost about enjoyment and relaxation; the sport lets you discover your surroundings in a different way. To make you want to go further, read about the adventures of Itiwit users on the water:
