So you’re ready to take your paddling to the next level – good for you! Whether you’re into kayaking, canoeing, or stand-up paddling, getting out on the water is a powerful way to connect with nature while pushing your mental and physical capabilities. Here are our top suggestions for improving your paddling so you can go farther, discover more, and progress toward new goals – taking your skills from beginner to pro.
Identify Limiting Beliefs
More often than we’d probably care to admit, it’s our mindset about our own capabilities that holds us back. Take the time to think about your limiting beliefs. Note that these aren’t restricted to your own opinions of yourself – they also extend into the world and how you view others and your environment. Here are a few common limiting beliefs. See if any of these resonate with you, and then work to identify your own:
- I’m too old or too weak. While you might have certain physical challenges (for example, you suffer from chronic pain or arthritis), these challenges on their own may not be as much of a hindrance as you believe they are. Look to others who are similar to you for inspiration – older kayakers and those with disabilities, for example – to help train your brain to believe you can overcome anything.
- I don’t have enough time or money. Resources can be a real limitation at times, and we won’t downplay that. However, take a hard look at your schedule or bank account. Is this belief a true limitation, or could you rework your priorities to free up more time or money for paddling? Even taking fifteen minutes a day to train in your home gym can add up significantly when it’s time to hit the water.
- I’m not good enough. This, hands down, is one of the most common limiting beliefs, and it often comes as a result of comparison to others. Remember there will always be better (and worse) paddlers than you, so if you’re going to compare, compare “present you” with “past you.” You’ve got this!
Master The Basics
In most sports, good technique can make up for other deficits, and paddling is no exception. Even if you’re already familiar with the basic paddling strokes, focus on executing them as flawlessly as possible. These include the forward stroke for propulsion, the reverse stroke for slowing down or moving backward, and the sweep stroke for turning. Another crucial stroke to practice is the draw stroke, which allows you to move sideways without turning your kayak or canoe.
Proper posture plays a pivotal role in efficient paddling, too. Focus on sitting up straight with a slight forward lean from the hips. This position maximizes your core strength and allows for more powerful strokes. Hand placement is equally important: your hands should be shoulder-width apart on the paddle, which gives a balanced combination of control and power.
Finally, maintaining balance and control is a skill that comes with practice. Focus your eyes on the horizon, as this stabilizes your head and body. Engage your core muscles to create a solid base, and practice these skills in calm waters to build confidence. As you become more comfortable, experiment with slightly choppier conditions to test and improve your control and balance.
Focus On Your Fitness
Even if you’re not Olympic-bound, it’s never a bad idea to work on your fitness with the intention of becoming a better paddler. Your fitness regime should include a combination of strength and endurance training to maximize benefits.
Core strength, in particular, forms the bedrock of effective paddling. A strong core translates to better balance, more effective strokes, and reduced fatigue. This leads to improved performance and the ability to paddle for longer periods. Without a strong core, paddlers may rely too heavily on arm strength alone, which can lead to quicker exhaustion and less control.
Adhere to a regular practice schedule. Aim for at least three days of targeted strength training per week, coupled with consistent paddling sessions. Start with shorter paddles in calm waters and gradually increase the distance and difficulty as your endurance improves. Intersperse these with interval training on the water, alternating between sprints and restful paddling, to boost both your aerobic and anaerobic capacities. Remember, consistent, deliberate practice not only builds strength but also hones technique, making every stroke more effective.
Here are a few more specific core and upper-body exercises that can be very beneficial to new paddlers as you work to build your fitness:
- Upper body strength: Plank rows, seated or standing cable rows, lat pulldowns, rotating uppercuts, and pushups
- Core strength: Russian twists, medicine ball v-sits, leg raises, pull-ups
Treat Your Body Right
While physical training is important, don’t underestimate the value of rest and good nutrition, too. Listen to your body: if something feels off, don’t push it. Muscle builds at rest, so prioritize the basics like a good night’s sleep, hydration, and a variety of whole foods and protein sources.
Invest In Gear
As you progress in your kayaking journey, investing in better equipment becomes essential not only for performance but also for safety and comfort. High-performance gear, tailored to advanced users, can significantly enhance your paddling experience—offering improved durability, reduced weight, and features designed for precision and responsiveness in challenging conditions.
When selecting advanced equipment, consider materials that are both lightweight and robust, such as carbon fiber paddles which offer an efficient transfer of power with less fatigue. Upgrading to a kayak with a design optimized for speed, maneuverability, or specific water conditions can markedly improve your control and enjoyment on the water.
Remember that the best gear is the gear that suits your needs. Test different models and consult with experienced paddlers and reputable dealers. Upgrading should be a thoughtful process, ensuring that your investment translates into a tangible improvement in your paddling adventures. You can find some of our favorite gear recommendations in The Ultimate Guide to Solo Paddling: Embracing Adventure and Safety
Join A Paddling Community
One of the easiest ways to take your skill development from beginner to pro is to train with other people. Join our Girl Paddlers Facebook group or follow us on Instagram – we’re a diverse and inclusive water sports community designed for women-identifying individuals of all skill and experience levels. We can’t wait to hear from you!
