Paddleboarding for Beginners: How to Learn and Fall in Love with this Summer Sport

Feel like water sports aren’t for you? Think windsurfing requires a training course, canoeing needs a strong partner behind you, and surfing is too demanding? Paddleboarding might just change your perspective. To master it, you don’t need any special skills, just this inflatable board and the desire to get out on the water.

Paddleboarding is an easy yet versatile sport that combines relaxation, exercise, and adventure. In today’s article, you’ll learn everything you need to know about this sport. From what to bring on your paddleboard to what to do if you fall into the water. Grab your paddle, let’s go!

What is Paddleboarding (SUP)?

Paddleboarding, often abbreviated as SUP (Stand Up Paddleboarding), is a water sport that has gained enormous popularity in recent years. And it’s no wonder. It combines active movement, relaxation, fun, and the opportunity to discover new places from a completely different perspective.

The history of this sport dates back to 3000 BC in areas of modern-day Peru, Italy, Polynesia, and China. However, the modern form of paddleboarding emerged in the 1940s on Hawaii’s Waikiki Beach. The surf instructors there began using paddles for training and photographing tourists, thus launching a new water sport – Stand-Up Paddleboarding. ^[1]

What is a Paddleboard?

A paddleboard is a float or board designed for moving on water using a paddle. Most commonly, you stand on it, but you can also kneel or sit. This makes it suitable for almost everyone, including complete beginners.

Why is Paddleboarding so Popular?

Riding a paddleboard or inflatable float offers an ideal opportunity for active relaxation. You can cruise across lakes, seas, or float down calm rivers. Just a few strokes and you’re away from the shore, where you can enjoy undisturbed peace, relax, and sunbathe. If you have a competitive spirit, you can measure strength with friends in speed or try balance challenges. Paddleboarding can be adapted to what suits you, making it enjoyable for every family member.

Who is Paddleboarding Suitable for?

Paddleboarding is an activity that every water and summer sports enthusiast will love. You don’t need to be an exceptionally gifted athlete to learn how to ride it. Who will appreciate it the most?

• Beginners: People who want to try a water sport. You can learn the basic paddleboarding technique in just a few minutes.
• Athletes: On a paddleboard, you engage muscles throughout your body, plus it’s an excellent cardio activity. Besides paddling, you can try various stabilisation exercises or even yoga elements.
• Families with children: You can take children along on larger paddleboards, and they’ll have a great experience. Your water vacation will take on a whole new dimension!
• Couples in love: You can go paddleboarding as a pair. Either one paddles while the other sits, or each rides their own board. Try an unconventional date on the water!
• Nature lovers: On a paddleboard, you’ll explore the nooks of lakes, ponds, and seas, allowing you to experience nature from a different perspective.

How to Choose a Paddleboard?

When choosing the right paddleboard, it mainly depends on who it’s for, their experience level, and where they plan to use it.

Most Common Types of Paddleboards

Paddleboards can basically be divided into inflatable and rigid ones. ^[2]

7. Family Paddleboards (Mega Boards)

Extra-large and wide models that can carry two or more people at once. Great for family trips, fun with kids, or group activities.

8. Paddleboard for Children

Children’s paddleboards are smaller and have lower weight capacity. When choosing a specific type, it’s necessary to consider the child’s age and weight.

9. Paddleboard for Women

Paddleboards designed specifically for women are smaller, lighter, with an attractive design and shape that makes them easier to control. They’re often shorter allround models with lower weight for easier carrying.

10. Electric Paddleboard

Motorised paddleboards are a market novelty. The electric motor attaches to the board at the fin position and is controlled by a remote control. When turned on, it functions as assistance or as independent propulsion while floating. You still determine the direction with the paddle. On a single charge, the electric motor battery lasts an average of 1 hour. It’s suitable for people with low physical fitness, limited mobility, and those who want to relax on the paddleboard completely, or go on longer trips that they couldn’t paddle on their own.

2. Rigid Paddleboards

Rigid or hard paddleboards (hard boards) have the advantage that you don’t need to inflate them before each use. However, they take up more space at home and are harder to transport. They excel in better glide, speed, and manoeuvrability. Therefore, they’re appreciated especially by more advanced riders who ride rivers or waves. In today’s article, however, we’ll focus only on inflatable paddleboards. ^[6]

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Equipment for Paddleboarding

To fully enjoy paddleboarding, you’ll need several practical accessories besides the board itself. Most of these are usually included in the package you get with the paddleboard.

What Do You Need for Paddleboarding?

• Double-sided adjustable paddle: Foldable and lightweight, usually made of aluminium or carbon. Allows comfortable paddling while standing or sitting.
• Hand pump with pressure gauge: Used to inflate the paddleboard to optimal pressure (usually 12-15 PSI).
• Transport backpack: Makes it easier to carry the board and accessories.
• Safety leash: Attaches to your ankle or calf and ensures your paddleboard won’t float away if you fall into the water.
• Removable fins: Provide stability and directional guidance. Usually, there are three: one larger and two smaller side fins.
• Repair kit: Contains adhesive and patches for minor damage to the inflatable board.

What else might be Useful?

• Waterproof backpack or bag: Store your dry clothes, towel, drinks, snacks, keys, and other small items you want to keep dry. You can take it on the paddleboard and secure it under the elastic straps. ^[4]
• Waterproof phone case: You can store your mobile phone in this waterproof case and take it with you on board the paddleboard.
• Life vest: Particularly suitable for children, weak swimmers, and non-swimmers for increased safety.
• Paddle float or floater: This sleeve fits over the paddle, making it float on the surface and preventing it from sinking.
• Water shoes: Protect your feet when entering the water or in rocky areas.
• Kayak seat: Some types of paddleboards can also be fitted with a kayak seat, allowing comfortable sitting with kayak-style paddling.

How to Prepare for Paddleboarding?

What to Wear for Paddleboarding?

In warm weather, for paddleboarding, women should ideally wear swimwear and men should wear swim shorts. Alternatively, functional, quick-drying sportswear. For women, the ideal combination is shorts with a sports bra and a t-shirt, while men will feel comfortable in shorts with a tank top. Don’t forget head coverage, such as a cap or stylish hat. In case you accidentally take a dip, you can pack spare clothes and a towel or towel poncho in your waterproof backpack. ^{[4, 6]}

What to Pack for Paddleboarding?

Before heading out, apply waterproof sunscreen (minimum SPF 30), even if it’s cloudy. If you’ll be on the water for a longer time, pack a small snack in your waterproof bag, such as fresh or dried fruit and a protein bar. Also, a bottle of water or sports drink or a chilled can of BCAA for refreshment.

If you’re interested in what else you can do in summer weather, read the article How to actively enjoy summer even in hot weather?

How to Prepare a Paddleboard for Water?

Prepare everything you need before pushing off from shore.

1. Inflate the paddleboard to the recommended pressure: You can find this in the included manual or on the manufacturer’s website. The included pump is all you need. Always make sure to prepare the paddleboard on a flat surface free of sharp objects.
2. Attach the fins and leash (safety line).
3. Adjust the paddle: The ideal paddle length for beginners is 10-15 cm above your head when standing it on the ground.
4. Pack your things in a waterproof bag, then secure it on the paddleboard using the elastic straps.
5. Attach the leash above your ankle and you’re ready to hit the water.

How to Pack and Store a Paddleboard?

1. Detach the fins and leash.
2. Release the air: Open the valve and gently press the board to let the air escape.
3. Dry the paddleboard with a towel and then roll it from tip to the end.
4. Secure the rolled paddleboard using the tightening strap, if included in the package.
5. Store the deflated float in the transport backpack and add the paddle, pump, fins, and all equipment.
6. Store the paddleboard in a dry place, away from direct sunlight and heat sources.

How to Start Paddleboarding?

Paddleboarding is a fun sport that you’ll master after your first launch with our tips.

Basic Paddleboard Stance for Beginners

First, sit on the paddleboard, then move to its middle section and transition to kneeling. Head facing the bow, feet toward the stern (where the fins are on the bottom of the board). In this stable position, grab the paddle, sit on your heels, straighten your back, and start paddling. ^{[1, 5]}

Once you gain confidence, try carefully standing up:

1. Hold the paddle with both hands and place it horizontally on the board in front of you.
   Place your hands on the board and lift one foot – place it in the middle of the board, roughly next to the handle.
2. Then add the second foot on the other side, feet about shoulder-width apart.
3. Slowly straighten up, keeping your knees slightly bent for better stability.
4. Activate your core, point your toes and gaze forward – this will help maintain balance.
5. Once you feel confident, you can start paddling while standing.

How to Paddle Correctly on a Paddleboard?

Beginners often hold the paddle incorrectly. To avoid this, just know the main principles for basic strokes:

• Hold the paddle so that the bent part (curve) faces forward.
• When paddling on the right side of the board, hold the handle with your left hand and your right hand lower on the shaft. If you move to the left side, simply switch hands.
• Keep a slight forward lean while paddling.

Basic Stroke

1. Insert the paddle into the water about 60 cm in front of you.
2. Pull underwater toward the back until you reach ankle level, then lift the paddle out and continue with another stroke.
3. Paddle close to the board.
4. Keep your arms only slightly bent while paddling. Rotate your torso and push on the top hand during the stroke – this will activate your core and make paddling more efficient.
5. Switch sides every 3-4 strokes. However, the number of strokes also depends on the direction of travel and wind.

How to Turn on a Paddleboard?

There are two basic ways to turn on a paddleboard. ^[5]

1. Reverse Stroke

The easiest way to turn in place:

• If you want to turn left, place the paddle in the water on the left side behind your body and pull the paddle blade forward.
• To turn right, do the same on the right side.

This method is slow but ideal for changing direction or turning in place.

2. Wide Sweep Stroke

Used while riding to change direction:

• Place the paddle far forward at the tip of the paddleboard and pull it in a wide arc backwards.
• When turning left, paddle on the right side; when turning right, paddle on the left side.
• The longer and wider the arc, the sharper the turn.

What to Do if You Fall off the Paddleboard into the Water?

Beginners in paddleboarding often experience occasional falls into the water. So if you find yourself wobbling and taking an unplanned dip, don’t worry about it. ^[5]

1. When you feel you’re losing balance, don’t panic and be mindful of where you’re falling.
2. Try to fall into the water, not onto the board. Also, be aware of your surroundings to avoid falling onto another paddleboarder or rocks in the water.
3. Swim to the side of the paddleboard, grab the handle, and with the other hand, hold the opposite edge.
4. If you’re holding the paddle, place it on the board.
5. Kick your legs and get your torso onto the paddleboard, then one leg and the other.
6. From lying on your stomach, move to sitting on your heels and then to standing when you feel stable.

Tips for Beginners on a Paddleboard

1. Always use a leash: Attaching it to your leg prevents the board from drifting away. ^[3]
2. Watch the weather forecast: Windy weather or rough water is not suitable for paddleboarding beginners.
3. For your first rides, it’s best to go with someone more experienced or join a group paddleboarding lesson.
4. Be cautious of swimmers, boats, and other watercraft.
5. Don’t go far from the shore if you’re inexperienced.
6. Wear a life jacket if you’re not confident in swimming.
7. If waves catch you by surprise, it’s better to kneel or sit for greater stability.

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Where to Go Paddleboarding?

You can enjoy paddleboarding almost anywhere there’s a calm water surface. If you’re a beginner, we recommend going where there are no strong currents or big waves. You might choose lakes, reservoirs, calm rivers with sufficiently high water levels, the sea (in calm conditions, close to the shore), flooded quarries, or ponds.

However, always check local rules and warnings. Some locations may have designated or prohibited areas for paddleboards. Wherever you go, watch the weather forecast, avoid strong winds, and if you’re going alone (more advanced riders), always let someone know where you’re going and when you’ll approximately return. ^[3]

6 Reasons Why You’ll Love Paddleboarding Too

The number of paddleboarders is growing year by year. Riding it adds excitement to any summer vacation or afternoons spent by the water. What other benefits does paddleboarding have?

1. You’ll Strengthen Your Whole Body

While paddleboarding, you’ll strengthen your core muscles, arms, back, and legs. Standing paddling won’t make you a bodybuilder, but it will help tone your body. At the same time, you’ll work on your coordination and balance. ^[6–8]

If you enjoy moving in the fresh air, try other activities from the article Outdoor training – why and how to start exercising in the fresh air.

2. It’s a Fun Form of Cardio

Running or cycling not your thing? Paddleboarding can be the ideal cardio that helps improve your fitness while being so enjoyable that you’ll want to keep coming back to it regularly. For paddleboarding to truly have a cardio training effect, it’s advisable to choose a brisk ride lasting at least 30 minutes. In such a time, a 65kg woman burns approximately 211 kcal and an 80kg man about 260 kcal, which is a value that can positively impact weight loss with regular paddleboarding. ^[7–9]

If you want to know how many calories you burn with a specific activity, easily calculate it in our Online Energy Expenditure Calculator.

3. Helps Reduce Stress

Being on the water has calming effects and helps relieve tension. During a peaceful ride in nature, you’ll naturally calm down, slow your breathing, and detach from everyday stress. Paddleboarding can thus be an ideal form of active relaxation after a demanding day. ^[6–7]

Learn more about why sports activities have a positive effect on our mental health in the article 6 Ways Exercise Improves Mental Health.

4. Ideal Activity for Summer and Vacation

Just find the nearest body of water and the adventure can begin. Paddleboarding is great for families, couples, and individuals, whether on a weekend trip or a summer vacation by the sea. You can relax on it, practice yoga, or enjoy a small picnic on the water.

Find more sports that will spice up your summer and get you in shape in the article The Best Summer Sports and Activities for Weight Loss.

5. The Paddleboard is Compact and Easily Portable

An inflatable paddleboard can be packed into a backpack, easily transported even in a car trunk, and inflated in a few minutes. Thanks to the transport backpack, you can carry it to places that are not easily accessible by car. It’s an ideal solution for anyone who doesn’t have space to store solid boards.

6. Discover New Places from a Different Perspective

A paddleboard opens up a completely new view of the world around the water. You’ll reach places that a regular tourist often doesn’t see – secluded coves, among rock formations, along reeds, or to quiet islands in the middle of a lake. You can easily glide through shallower areas where a boat couldn’t go, and enjoy the peace, quiet, and views that you simply can’t see from the shore.

What Should You Remember?

Paddleboarding is a great way to enjoy summer actively, spend more time outdoors, and have fun moments with family and friends. With our tips, almost anyone can handle the beginnings – regardless of age or experience. Then you just need to let yourself be carried by the splashing water, admire the surrounding nature, and fully enjoy all the benefits of paddleboarding, from strengthening your core to improving fitness to mental relaxation from everyday worries. New experiences await you, so head to the water, let’s set sail!

If you enjoyed the article and found it beneficial, share it with your friends and head out on a paddleboard together!

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