Training
Training
Time by the water is more enjoyable when your body does not let you down: your shoulders do not seize up after half an hour of paddling, your legs hold you steady on the board and your breathing stays even in cool water. Here are general ideas for preparation, with no schedules or targets, that are easy to adapt to yourself.
The power of a paddle stroke comes not from your arms but from your core and legs. If only your shoulders ache after an outing, work on your technique, not your biceps.
How this section works: it describes habits and exercises that are useful for time by the water. It is not a training plan or medical advice. If you have a chronic condition, talk to a doctor before noticeably increasing your activity.
How to prepare for the season
Start with walking
Regular brisk walks are a simple foundation for endurance. Gradually make your route longer and add hills so your legs get used to uneven paths along the shore.
Add swimming
If you can, swim at an easy pace in a pool. What matters here is steady breathing and being able to stay afloat for a long time without panic, not speed.
Strengthen your core
Back and abdominal exercises help in both a kayak and on a SUP: your stroke gets stronger and your balance more confident. Do them without jerking, keeping an eye on your posture.
Work on your balance
Standing on one leg and walking along a log or a narrow line prepare you for the board. You can do this at home while the kettle boils.
Stay mobile
Paddlers' shoulders, upper back and hips often get tight. A short stretch after an outing or workout helps keep your movement free.
Test yourself on a short outing
Keep your first outing of the season short and close to shore. It will show where you lack strength and which gear is uncomfortable, without the risk of getting stuck far from your starting point.
What to develop
| Quality | How to develop it | How it helps by the water |
|---|---|---|
| General endurance | Long walks, easy running, cycling at a comfortable pace | You have enough energy for the way back, even if the wind changes |
| Core strength | Back and abdominal exercises without jerking, with controlled breathing | The stroke comes from your torso, so your arms and lower back tire less |
| Balance | Standing on one leg, walking on a narrow support, exercises on an unstable surface | You stand more confidently on the board and get into the boat more easily |
| Confidence in the water | Easy swimming, resting on your back, working on steady breathing | Falling in is less frightening, and it is easier to reach the boat or the shore |
| Shoulder mobility | Gentle circling movements, stretching the chest and back muscles | A freer stroke and less risk of chafing or straining a muscle |
Warming up before you go on the water
- A few minutes of walking along the shore to warm up
- Smooth shoulder circles forwards and backwards
- Standing torso twists, without sudden movements
- Side bends with one arm raised
- Ankle circles and light squats
- A few practice strokes with the paddle on shore to remember the movement
Related sections
- Technique
Getting into a kayak, the paddle stroke, falling off a SUP and climbing back on, wind, weather and moving on ice.
- Beginners
A step-by-step guide to your first kayak or SUP outing: preparation, launching and coming back.
- Gear
Life jacket, layered clothing, sun and cold protection, dry bag, first-aid kit and ice gear, with no brands.
Sources
- Public safety memos of Russia's emergency ministry (EMERCOM) on behaviour near water
- Editorial materials of the Snastiurala guide
Where and when you may swim, paddle a kayak or SUP, or go out on the ice is set by local rules for each body of water, and these rules differ by country and place. Before heading to the water, check the current requirements and the warning signs on the shore.