Simon Bassett, chairman of the British Stand Up Paddle Association, offers some valuable advice for anyone tempted to have a go...

The popularity of Stand Up Paddleboarding has exploded over the last 10 year, driven by its affordability and accessibility to all types of water – from inland rivers, lakes and canals to coastal estuaries and surf locations. You can paddle on flat water, surf, tour, race, join a club, take a holiday with your SUP and use it for fitness or yoga.

Choosing a new SUP board is quite a daunting task but there are some guidelines to help when you are starting out. The best advice generally comes from people who use SUPs a lot, so your local SUP school or specialist watersports shop would be an ideal place to start.

An all-round type of board is ideal: you need enough volume to support your body weight and extra flotation to help with the glide of the board. Volume is the board’s total cubic measurement – measured in litres – which supports your body weight.

Each brand has a different way of approaching the board design but the dimensions and volume versus your weight will determine the board you buy. You can use an all-round board in flat water, in small waves, inland and coastal waters as they tend to be versatile and forgiving to paddle. Some brands offer fittings for storage of gear and even windsurf mast foot options.

Should you buy an inflatable or rigid board? Both work but try to get a good quality brand that has put some work into the development of the shape and construction of the board.

Rigid boards have a more defined rail (edge), sit in the water because of their foam epoxy construction and are more rigid than an inflatable board. They will perform better in rougher and windier conditions and have a very positive feel. But you will need a car, roof rack and storage for a rigid board – and you will need to take more care carrying it to and from the water.

Inflatable boards pretty much solve all the storage issues – they fold up into a backpack-sized bag. However, you have to pump them up each time and make sure you get full pressure. They are more susceptible to wind drift, but less prone to damage. They are ideal to take on most water types and are very portable, very durable and will glide well.

You will also need a paddle – these come in lots of different options but to start with an adjustable handle is ideal – pick a small blade, either composite or plastic. Look for a good handle shape: a T-bar or bulb-type grip.

As a beginner, a leash is an essential piece of gear – it keeps you attached to your board and stops it drifting away when you fall off. The leash needs to be good quality, well made and must be securely tied to the leash plug. The leash needs to be the same length as your board. A coiled ankle leash is ideal for beginners as it stays on top of the board. You can get a calf- or ankle-fitting version. A straight leash is ideal for use in surf.

Attach the leash to the board before carrying it, and to yourself at the water’s edge – the leash should be attached to your back leg (whichever foot you would naturally use to kick a football should be your front, or lead, foot so you put your leash on the other leg).

You’ll get a hand-activated pump supplied with your Inflatable SUP (ISUP), with high/low pressure settings and a pressure gauge. The gauge has measurements indicated in PSI / BAR.

The maximum pressure will be indicated either on your board or in the instruction manual. On

an average board size of 10ft/4in to 10ft/6in, it will be 15-20PSI. The harder the board feels, the stiffer the ride and the more stable it will be. It’s always worth pumping your ISUP to maximum pressure to get the most out of the board.

Inflatable boards can be left inflated for some time (hours, days or weeks) but they should not be left in direct sunlight, so semi-deflate them in hot climates and keep them out of the sun. Each time you go out on the water, check the pressure and top up with air if required.

You can buy double- or triple-chamber hand pumps or there are electric options (mains or car battery-powered, or rechargeable) to make it easier to get the maximum PSI out of your board. If you purchase an electric pump, check it is supplied with ISUP valve fitting for the hose. You can also buy high-pressure pump attachments,which make it easier to get to maximum PSI.

• BSUPA leads the development of the sport through training and coaching schemes and events, and provides third-party insurance for its members. To find out more, log on to www.bsupa.org.uk

Simon Bassett started Stand Up Paddleboarding in 2006 after hearing about Laird Hamilton crossing the English Channel on a new type of surfboard craft with a single-bladed paddle. He started to SUP on a tandem Surftech surfboard with paddles imported from Hawaii. “At the time we were part of very small group of paddleboarders – there were less than 10 in the UK,” he says. “They were exciting times, lots of things happened very quickly. By 2007, the British Stand Up Paddle Association (BSUPA) had been set up after the first UK SUP contest in Watergate Bay. By 2008, Andy Gratwick and I had started developing the BSUPA teaching scheme and I had also run, with others, the first BSUPA National SUP series.”

Simon’s book Stand Up Paddleboarding A Beginner’s Guide, is published by Fernhurst Books. Priced £10.99, it’s filled with step-by-step photography and offers basic knowledge, advice, technical tips and water safety information – don’t buy a board without it. www.fernhurstbooks.com

Rough board volume calculator

Rigid board:

Body weight in kilos multiplied by 2.3

• 70-85kg rider: 33in wide, 10/11+ft long, 180 litres

• 85-100kg rider: 33in wide, 10/11+ft long, 220 litres

Inflatable board:

• 70-85kg rider: 33in wide, 10.4ft long, 285 litres

• 85-100kg rider: 34in wide, 10.8ft long, 300+ litres

Suggested paddle widths:

• Child: 6.5in (16cm)

• 50 / 60kg adult: 6.75-7in (17-18cm)

• 80kg+ adult: 7-8in (18-20cm)

Safety first

Perfect conditions for SUP are as little wind as possible, onshore and with no tide or current… but on the East Coast that could be a tall order! Always check the weather forecast and tide table before you set out on the water, and stay close to the shoreline.

Aside from a leash attaching you to your board, a buoyancy aid is an essential piece of safety equipment. And if you’re planning a SUP trip, it’s advisable to take a dry bag with you – put your phone, first aid kit, drinking water, spare leash and maps/nautical charts in it, together with a safety knife and snacks. If you’re adventuring alone, tell someone where you’re going and what time you expect to return.                                                   

Enjoy the benefits

If you get out on the water on a regular basis you will feel fitter, improve your core stability and mentally get that buzz and relaxation that comes with being in the great outdoors! It takes a little more effort heading out on the water rather than going to the gym but I think the rewards from being on the water are far greater! You need to think of SUP more like a water bicycle: paddling a route can replace a run or a bike ride. Your pace, fitness and ability will dictate the intensity of your work rate and weather and water conditions will create variations in the result.

There are specific fitness and yoga courses run on SUPs at BSUPA centres and other schools; racing and touring are also a great way to stay fit. Paddling out in surf and catching waves is also a good fitness activity.

When you think about it, the board acts as an unstable platform: your body is constantly adjusting itself to maintain balance, then you pull your board and body in a forward direction with the paddle – it will challenge your core strength, balance and aerobic fitness.

Aside from the physical benefits of SUP – your mind just shuts off work, forgets about everyday life issues and you get that mental release and relax – it’s very addictive!

Fitness and yoga courses are mostly run in flat water – SUP docking stations are popular – it means that instead of being inside a gym / studio, the great outdoors gives a different perspective tothe class.

The extra balance that a SUP requires adds to the benefits of the class and provides an extra challenge to the session.