FAQ re Getting Fitter Through Paddleboarding

Building good form is absolutely vital, so yes, we’re going to be focussing heavily on technique throughout the course. Which is great because not only are you going to end up a fitter paddler, you’re also going to end up a much smoother and more capable paddler!

This is absolutely not boot camp. For the first few weeks it won’t be particularly physically challenging at all, and even as you approach the final weeks of the program there will still be plenty of relaxed low-impact paddling happening.  You can approach this program totally at your own pace.

While there are far too many variables involved to be able to say exactly how much fitter you will get, we can still say with great confidence that you will get fitter. And in a number of ways. Your cardiovascular system will improve, your body tone will improve, you may well find that you lose a bit of weight, and your balance will improve. And equally importantly, it’s highly likely that your mood and general feeling of wellbeing will  improve, because you’ve been paddling 2-3 times a week!

If you want to go to the gym 3 times a week then all power to you. Many people do. And for sure you’ll get stronger/fitter, depending on what exercises you do. However, it’s not everybody’s idea of a great time. Whereas being on the water is a whole lot more pleasurable, and whilst it may not quite so directly target muscle strength as lifting weights, it’s actually much better in terms of improving balance and mental well being.

Absolutely. Indeed, we’d encourage it. Likewise yoga or pilates sessions, crossfit, whatever.  This program can totally work in around any other fitness or wellbeing activities you already do. We will discuss this at length throughout the course.

Yes, and we’ll show you how.

Any board and paddle will work. However, as you get fitter and your paddling skills develop, you will find it easier and more productive with a board designed more with purposeful straight line paddling in mind, and a decent quality (non plastic) paddle.  We will discuss equipment  as the course progresses.  But rest assured it is absolutely not a vital requirement. As long as your paddleboard can be paddled in a reasonably straight line, it will do!

You are going to need some way of checking the time while you’re on the water, which is most easily done with a watch. 

Once we get further through the programme, being able to monitor your heart rate is also a really valuable part of the programme. It makes a huge difference in being able to target your progress and understand how your body is responding. So we’d really strongly recommend getting a sports watch that talks to a good quality heart rate monitor, either worn around your chest or your upper arm, as it really helps. And this is going to require a bit of outlay. However, it’s a one off purchase that you will find useful in other fitness related activities you do from here onwards. 

Unfortunately, we really haven’t found any watches that give reliable heart rate readings for SUP. We suspect it’s something to do with the arm action involved in paddling, but whatever the reason, the general consensus is that you will get far more accurate results with a chest HRM strap or upper arm HRM strap. 

Yes, you can, and you will still absolutely get fitter. But you will get far more understanding of how your body responds to load and how efficiently you’re paddling, if you can monitor your heart rate.

Don’t worry, all this will be explained in detail throughout the programme.  You’re going to learn a lot!

Ideally you need somewhere sheltered, where the water is fairly flat. If your current skill level is such that you can cope with bumpier conditions, you can for sure complete this programme in choppy water, but it will work better if you do have some flatter water to use also. 

If your venue is tidal and you are only able to paddle at certain states of the tide, this may make it challenging to schedule your 2-3 sessions per week. 

The programme will work best if you have a venue that allows you to paddle for at least 500m in one direction before you have to turn around. (A slight bend in the course is fine!). If you don’t have a clear run of 500m to paddle, it will still be possible, but less easy. You do need to be able to paddle at least a few hundred metres though, otherwise it’s going to be difficult to get into a proper paddling rhythm.

On the plus side, if your body of water is very small, the chances are that it will be extremely flat and sheltered! 

It’s inevitable that you will lose sessions due to weather, illness other commitments or unexpected issues.  Don’t worry, just get back on the horse when you can. Try not to miss sessions if possible, but if it’s unavoidable, do not lose heart.   The programme has a lot of flexibility built into it to allow for this sort of thing.

We don’t recommend just taking a week off for the hell of it, but if you have to go away, or have unavoidable commitments such that you just can’t get onto the water for a week, then so be it. Hey, life happens! Just pick up where you left off the following week. So, for example, if you’ve done weeks 1-3 but then can’t paddle at all in week 4, the following week you could either:

Repeat week 3, if you found it quite challenging, or

Do the week 4 programme. 

Don’t ever skip over a week of the actual course.

The point is that it’s not about the program lasting exactly 12 weeks. It might take 15, or 18, or howevermany weeks for you to work right through it. It doesn’t matter. If you miss a week, just pick up where you left off the following week, or feel free to repeat the previous week’s schedule if you’d rather. 

Yes, absolutely. We’ll give guidance each week about what the best options are if you need to drop a session, or add an extra session.

Totally fine. Indeed, that’s absolutely great! You’ll really feel the benefits!

Ok, this is a tricky one. If you’re already paddling 4-5 times a week then for sure, paddling just 3x per week is going to seem like stepping back rather than forward. However, there’s a very real risk of injury from over- training if you paddle actively more than around 4 x per week, if you’re not already extremely paddling-fit, and even more importantly, young!  As we get older, the risk of injuries from over-use are greatly increased. 

If you’re coming into this programme at Level 1 or Level 2, then we’d strongly recommend not paddling more than 3x per week. If you’re coming in at Level 3, then make it 4, maximum. If you’re coming in at Levels 4-5, then we’ll talk about what’s best in those levels. 

If you’re itching to do more exercise in your week, then rather than extra paddling, do some resistance training or another activity that offers aerobic benefits, such as running, swimming, cycling, brisk walking, etc. 

Yes absolutely. It’s entirely flexible, and about what works for you. If you found a week particularly challenging and the idea of moving to the next level is a bit daunting, then repeat that week. 

Not at all. If you end up only doing 10 weeks, you’ll still be fitter.  Fitness is a spectrum. Each week will benefit you. It’s not like all the benefits suddenly arrive in week 12. 

Great question. It’s usually better in the morning, because there is generally less wind then. Psychologically it works better too. Get up, go for your paddle – and it’s done. It’s in the bag. Whatever else happens during the day, nobody can take it away from you!  And you’ll feel good from it all day too, those endorphins stick around in the body for quite a while.

But if your schedule and lifestyle determines that paddling needs to happen after work, then so be it.  Do whatever works for you. 

Generally, yes, it’s fine, although this will vary from individual to individual. If you’re a coffee drinker then a cup before paddling is a good idea to give you that morning kickstart, but otherwise, paddling on an empty stomach is not a bad thing.   (When we get into the longer-duration paddles later in the program this advice will change.)