Stand Up Paddling is a wonderful leisure activity for all ages and fitness levels. Whether on the lake or along the coast, with SUP, you find yourself in the great outdoors, with fresh air all around and the sun on your face. While doing this, you engage in physical activity, train your muscles, and reduce stress. You’ve always found stand-up paddling interesting and would like to give it a try, but you’re not sure how to start your SUP adventure? Then you’ve come to the right place! This blog is aimed at all SUP enthusiasts and SUP beginners – find out all the important basics about the sport, learn valuable tips and prepare yourself for an unforgettable time on the water.
Although the hype surrounding Stand Up Paddling feels like a recent trend, the beginnings actually go back a long way. On Hawaii and other Polynesian islands, moving around on narrow wooden boards with paddles was part of everyday life. Probably the oldest tradition that has been passed down and is still practiced today comes from the Peruvian Moche culture (1st to 8th century), in which fishermen paddled out to sea standing up in sickle-shaped reed boats, the so-called “Caballitos de Totora“. In the 20th century, Stand Up Paddling was somewhat forgotten as other surf sports such as surfing came to the fore. In the 21st century, Stand Up Paddling regained popularity and was often used as a training session for other surf sports. In particular, over the past few decades, Stand Up Paddling has become an integral part of surf culture and is now indispensable.
In recent years, Stand Up Paddling has become a popular leisure activity. Especially on warm summer days, there is hardly anything better than paddling carefree across the water and enjoying the surrounding nature. SUP in your free time thus combines physical activity with soothing nature and relaxation. Relaxed cruising is ideal for beginners, especially on quieter bathing lakes or other inland waters.
If you already have some practice on the SUP board, you can plan an exciting tour with longer routes. SUP Touring is perfect for those adventurous souls among you who want to joyfully explore nature. On day trips or tours lasting several days, longer distances are covered on rivers, canals or along the coast.
It doesn’t just have to go straight ahead! When Stand Up Paddling at sea, waves from a height of approx. 0.3 meters can be surfed, providing endless fun and adrenaline. A narrower and shorter board enables maneuvering on the wave and the paddle serves as a steering wheel. Basic knowledge of surfing and a good sense of balance are an advantage.
SUP racing combines speed, technique and physical fitness. During exciting races, athletes compete against each other with one goal: Speed, speed, speed! Short sprint races or longer distances over several kilometers can be covered.
Where are the yogis among you? Conventional yoga is practiced on solid ground, but if you’re looking for a bit more of a challenge, you can practice your next yoga session on a SUP board in the water. This combination not only provides more intensive balance training, but also a holistic experience in a calming atmosphere. Yoga on a SUP board is often practiced in calm waters in a group with a Yoga coach.
Due to its versatility, Stand Up Paddling is ideal for fitness training, as you can do a full-body workout on the water. It trains numerous muscle groups in your arms, legs, shoulders, back and abdomen. Such training also promotes strength, endurance, balance and flexibility. Your mental health also benefits, as the proximity to nature and fresh air reduce stress and promote relaxation.
Whitewater SUP is an extreme version of conventional Stand Up Paddling, targeting true adrenaline junkies. Athletes are looking for thrills on fast-flowing rivers with strong currents and rapids. Experience with SUP, special safety gear such as a life jacket and helmet, as well as a high level of physical fitness are essential to ensure safety.
That was by no means all – over time, countless creative variations around Stand Up Paddling have emerged. How about a fishing trip on a SUP board, for example? A perfect combination of fitness and relaxation.
In SUP frisbee, the players stand on their SUP board and throw a frisbee to each other. You should definitely wear swimwear 😉.
SUP polo is also a sporting event, as two teams try to “shoot” a ball into the opponent’s goal with a paddle.
Another very exciting activity is Stand Up Paddling with a glass board, where you can marvel at the underwater world during a tour. This version is even available with LED lighting for exciting tours at night.
For all the SUP variations mentioned, there is a suitable board that has been specially designed for the respective discipline. Here you will find an overview of the most popular SUP boards:
As the name suggests, these boards can be used for a variety of SUP disciplines, such as recreational SUP or Yoga SUP. The wider and slightly rounded shape provides high stability and tip resistance, making it perfect for beginners.
SUP boards for racing are characterized by a narrower shape and lower weight. The specially designed hulls minimize water resistance and enable maximum speed on the water.
Compared to the all-rounder, touring boards are slightly narrower, longer and pointed at the front. The design allows more speed to be picked up and the direction of travel to be maintained more easily.
Wave boards are similar in appearance to a shortboard for surfing, but they are longer, wider and have considerably more volume. Compared to the all-rounder, wave boards are smaller to ensure more maneuverability on the waves and, with some practice, to perform tricks as well.
Choosing the right equipment for SUP enthusiasts is crucial for success on the water. Make sure you buy a wide and stable board, as it will make your first SUP experiences much easier. You can use a leash to connect yourself to the board so that you don’t lose it if you fall into the water. An adjustable paddle is of course also part of the basic equipment. It is advisable to invest in a used SUP board initially to reduce costs and develop a feel for the sport. There are numerous offers on the Internet or in stores, so everyone should be able to find what they are looking for. If you wish, you can also purchase a comfortable life jacket.
Before you take to the water for the first time, you should also familiarize yourself with the basic riding techniques. How do you stand on the board, what posture do you need to adopt, how do you use the paddle and what else do you need to bear in mind? To begin with, you can start on your knees to find your balance. Hold the paddle firmly with both hands and dip it alternately left and right into the water to propel yourself.
You can also read more about this topic in our blog “SUP equipment“.
There are many opportunities to experience the sea air on a SUP board on the Baltic and North Sea. Sheltered bays such as the Bay of Lübeck or vacation islands such as Sylt or Fehmarn offer the best conditions for Stand Up Paddling.
In Germany, there are countless lakes with picturesque scenery and ideal conditions for Stand Up Paddling. Some well-known ones are Lake Constance, Lake Müritz, Lake Chiemsee and Lake Starnberg.
Rivers and canals offer gentle currents as support and great views during a tour. The Iser, the Alster or the Lahn are just some of the many possibilities. The Alster Canal or Mittelland Canal are also great for Stand Up Paddling.
Stand Up Paddling is the perfect weekend activity for the whole family. Time is spent together in nature and precious memories are created. Two people can stay on large all-rounder boards at the same time and even dogs can enjoy a relaxed ride on the lake. Calm waters with surrounding picnic areas are particularly popular with families. Older children who can swim also enjoy paddling off with their own board.
Stand Up Paddling can satisfy your thirst for adventure in a variety of ways. The thrill of whitewater or wave SUP can be quite intense. Crossing lakes or exploring secluded bays also allows you to gain unique experiences in nature and explore places that would not be accessible otherwise.
SUP offer plenty of scope to be creative with the camera. From the water, you can discover unique perspectives that deserve to be captured forever. A little practice and good balance are an important prerequisite, but with waterproof camera housings or GoPros you can also lose your balance and cool off in the water.
In Stand Up Paddling, there are several disciplines in which athletes can compete against each other and show off their talent. This includes sprint races, long-distance races, obstacle courses and surfing waves, where speed, endurance and tactics are required. In order to reach the goal as quickly as possible, the training of paddling techniques for more efficiency should not be neglected. Pure excitement!
There are no emissions when Stand Up Paddling as no motor is used. SUP is therefore a sustainable sport. As the materials used for the equipment are unfortunately often not recyclable, it is worth investing in used SUP boards for more sustainability. But even during a SUP session on the water, you can encounter pollution such as garbage and collect it to protect ecosystems. Most Stand Up Paddlers also have an awareness of environmental protection and feel a responsibility to keep nature clean.
1. Book a course:
During a “SUP for beginners course”, all the basic techniques are taught by trained coaches, which ensures greater safety, progress and, above all, fun on the water.
2. Find a suitable board:
You can check out and try out different boards at a SUP rental shop or at surf festivals before investing in your own SUP board.
3. Start on calm water close to the shore:
For your first SUP adventure, it is important to start on calm waters without strong waves and without a lot of traffic. Stay close to the shore initially, in case you you fall off the board and want to return to land quickly.
4. Continuity as the key to success:
Paddle regularly on the water to train your muscle strength and balance. Exercises on land will also help you feel more confident on the board. Step by step you will improve!
5. Pay attention to the weather conditions:
Calm weather conditions with light winds and small waves help to keep you on the board and focused on your technique. Strong headwinds and choppy water make your first sessions difficult.
6. Grab your friends:
Together with other water enthusiasts, starting a new hobby is much more fun! One feels more confident, both as a couple and in a group, able to support each other and create new memories together.
7. Respect other water sports enthusiasts:
Inform yourself thoroughly about water regulations and water protection in order to avoid penalties and to know how you should behave towards other users, e.g. motorboats, on the water.
8. Your own SUP equipment:
The cost of new SUP equipment can be high. We advise you to invest in used SUP boards to start with. An upgrade is always possible!
9. Avoid cheap goods:
Once you have decided to buy new equipment, the first thing to look out for is quality. It’s better to invest more once, but you’ll enjoy your SUP board for a long time and be safe on the water. True to the motto: Buy cheap, buy twice!
10. Have fun & enjoy nature:
Stand Up Paddling is mainly about enjoying the impressive nature around us and being able to switch off from everyday life with a smile on your face. Whether on the coast, river or lake – enjoy your time on the water to the fullest!
We wish you lots of fun on your next SUP adventure!
Your Stoked Zone
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