The Basics Series - SUP for Beginners

Beginner's Guide to Stand-Up Paddleboarding:

Equipment, Techniques, and Safety

Stand Up Paddleboarding (SUP) is such a fun water sport that has gained popularity in recent years. It’s a great way to get out in nature, hang with friends, get exercise, and check out local wildlife.  Whether you are interested in exploring Maryland’s lakes, rivers, Chesapeake Bay, or the ocean, SUP is a great way to get out there. This beginner's guide will cover the basics of SUP, including the equipment you need, basic techniques, and safety tips.  This post will try to not get caught in the weeds of technicalities around SUP, this will be a very overarching picture of Stand Up Paddleboarding.  For the best in-person information, sign up for a class with your local SUP school or visit and support your local board shop.  

Additionally, while this post is directed at beginner paddlers, everyone should always wear their PFD and leash, it is also important to always paddle with a friend, know the conditions before you go out, and paddle within your limits.  

Equipment

The first step in getting started with SUP is to have the right equipment. There are many places to get equipment and boards online but always try to support your local board shop when you can.  Here are the essential items you will need to get started:

• SUP Board: When choosing a board there are many considerations, your height, weight, the type of water you plan to paddle in, extra equipment you may have, paddling goals, and your skill level. There are different types of boards for different purposes, such as yoga,  touring, racing, and surfing.  There are so many other considerations for the type of class or kinds of board to get, they also can be expensive so make sure you do your research and support your local board shop if possible.  When it comes to Paddleboards, you will get what you pay for.  Click here to learn more about all the considerations when shopping for a SUP.  

• The Paddle: The paddle is your physical connection to the water, propels the board through the water, and keeps you on track.  It could be adjustable to accommodate different paddlers and the type of water you will be in, but it can also be a fixed length to make it lighter and more responsive to your movements on the water.  Take the time to ensure your paddle is correctly sized for you and the type of paddling you will do.  The paddle is an important piece of equipment it needs its’ own blog post - click here for how to choose the best paddle for you. 

• Personal Flotation Device (PFD): A PFD is a mandatory safety item that provides flotation in case you fall off the board. It is recommended to choose a PFD that is comfortable and fits properly.  There are many PFD options to take into consideration, including rules and laws from your local waterways. Take time to get the right PFD for what kind of paddling you will be doing - read more about PFD here.  Additionally, add a whistle to your PFD.

• Leash: A leash is a cord that attaches your board to you and helps prevent you from getting separated from your board in case you fall off.  The leash is an underutilized piece of safety equipment but just as important as your PFD.  There are a few different leashes on the market, and the type of paddling environment will be the deciding factor in what kind of leash you should use. Click here to find the right style for you.    

Techniques

Once you have the equipment, you can start learning the basic techniques of Stand Up Paddling. Below are the basics (the very basics), but these are not a substitute for taking a proper class from qualified instructors to help teach you the correct skills to paddle effectively and efficiently.  There are several Paddling Schools throughout Maryland that will provide you with top-quality instruction, click here to learn about PaddleStrokeSUP, a school located on the Potomac River. 

• Getting on your board for the first time: It is recommended that you climb on your board and stay on your knees until you are away from the shore.  This way if you fall in, you will not fall into shallow water, which can be dangerous.  Staying on your knees provides a lower center of gravity, more stability, and increases your confidence.    

• Standing Up for the First Time: Similar to riding a bike, a bit of forward momentum will be your friend.  Take a few paddles from your knees to get some forward movement, then use your hands on the board for support (while also holding the paddle) try to pop up onto both feet then slowly rise to your feet.  Your feet should be on either side of the carry handle to ensure you are in the center part of the board.  Some people will use their paddle as a 3rd point of contact on the board to help stabilize them as they stand.  Keep your knees bent and feet about shoulder width apart to help increase balance, and look forward toward the horizon.  

• Balance: Work on standing in the middle of the board with one foot on each side of the carry handle.  The carry handle is the designed center of the board and will help keep your balance.  Start by practicing on calm water with little wind and current. 
  

• Holding your Paddle: Many new paddlers will hold their paddle backward. Having the correct grip and orientation on your paddle will ensure maximum efficiency. As you look at the images below note the angle of the blade in the 4th image, many new paddlers hold the paddle backward. (Images courtesy of Dick's Sporting Goods)
  

• Forward Stroke: This proper paddle technique is crucial for efficiency and comfort. Reach forward with your paddle blade and place it in the water out in front of you.  Pull the blade back along the side of the board, and remove the blade from the water once it reaches your feet.  Pulling the blade past your feet slows down the forward momentum you just created, so try to pull the blade out of the water once it reaches your heels. You will notice you are turning a little bit with each stroke, for now just paddle a few times on one side and then switch sides and paddle a few times on the other.  Take a class from a qualified instructor to learn more advanced paddle strokes. 

• Turning: Turning the board is another important skill for navigating through different bodies of water. There are a few ways to turn your board but the easiest to learn is the reverse stroke (basically paddle backward).  This will turn the nose of the board in the direction you want to go.  This does stop all your forward momentum but it is one of the easiest ways to learn to turn for now.  Try this a few times to get the hang of it.  Another easy turning stroke is the sweep stroke. Click here to see the basics of the sweep stroke.

• Staying upright: To remain upright on the board, keep your weight centered and your knees slightly bent.  This comes with practice and time on your board.  You will probably fall in a few times your first season out paddling but it is all part of the learning process to get better, stick with it, and keep practicing.  Everyone falls in sometimes.  

• Self Arrest: Some new paddlers forget about this, but it is important to understand the basic moves to get back on your board once you fall in. There are a lot of steps, so this video breaks it down very nicely.

Safety

Many outdoor adventure activities require a huge safety component or risk management, and SUP is no different.  Safety is a crucial aspect of SUP. Here are some tips to stay safe while paddling:

• Know the conditions: Always check the weather, tides, and water conditions before heading out. There are a few apps you can use to see if it is too windy, such as windy.app and Savvy Navvy.  Avoid paddling in strong winds, waves, or strong currents, unless you are prepared for this and have experience with this kind of environment.  Click to learn about the apps that may help you make good decisions on the water.

• Wear a PFD: Always wear a PFD when paddling.  Choose a PFD that is right for you. 

• Use a leash: Attach a leash to your board to prevent it from floating away in case you fall off.  This seems silly to some but if you fall off and you and your board get separated it can be a tough swim to get back to it, especially if it is windy.  

• Bring a safety kit: Include items such as a small first aid kit, a whistle (this should be attached to your PFD), and a waterproof phone case in your safety kit.  All these items can be stored in a waterproof drybag and strapped down on your board. 

• Know your limits and Paddle with a Friend: Start with calm water and gradually build up your skills and confidence. Never paddle alone and always let someone know where you will be and when you plan to return. 

We all know that Stand Up Paddleboarding is a fun and rewarding sport but like most outdoorsy sports and activities it has its fair share of risks. By taking the proper precautions and with the right equipment, techniques, and safety measures, you can enjoy this activity for years to come. 

Stay safe and Happy paddling!