How to train smarter, avoid plateaus, and paddle stronger year-round

If you’re a stand up paddler, chances are you fall into one of two camps:

• You came from another sport that you can’t really do anymore, and paddling became your new favorite thing.
• Or you finally found an activity/sport that you love, and you’d happily paddle every day if you could. Other forms of exercise just don’t compare.

And I get it. Being on the water is super special. It’s why I fell in love with this sport. I came from a running background.
But here’s the truth:

👉 If paddling is the only thing you do, this will limit your progress and can lead to injury.

That’s where cross-training comes in.

Cross-training isn’t about taking time away from paddling — it’s about supporting your paddling, helping you get faster, stronger, more resilient, and less injury-prone over the long term.

Let’s break it down.

The Plateau Problem (and Why It Happens)

This scenario is incredibly common:

You find a route you love — maybe a 5K or 10K loop.
You paddle it every time.
You try to go a little faster each session.

At first, it works. You get fitter, faster. Your times improve.

And then… it stops. You get stuck at a certain pace and don’t know why.

You hit a plateau.

Why? Because doing the same thing over and over is actually one of the slowest ways to improve once those initial gains are made. Your body adapts, and without new stimulus, progress stalls.

Cross-training introduces new challenges that:

• Build strength your paddle stroke can’t
• Improve cardiovascular fitness without overloading the same tissues
• Help prevent overuse injuries
• Support long-term performance gains

Cross-Training Is Especially Important in the Off-Season

For many paddlers, winter or off-season conditions limit time on the water. Even if you can paddle year-round, this season is still incredibly valuable.

Cross-training helps you:

• Maintain (or improve) fitness when paddling isn’t possible
• Become a more well-rounded athlete
• Build strength and skills that directly transfer to the board
• Give your body a break from repetitive paddling stress

I used to train straight through with no off-season — and I also used to get injured far more often. Experience (and a little wisdom) taught me that an intentional off-season with more time built in for land-based activities, makes you stronger, not slower.

Popular Cross-Training Options for SUP Paddlers

1. Cardio Cross-Training

Your heart and lungs don’t care how you do cardio — paddling, running, cycling, or swimming all improve aerobic fitness.

Some great options:

• Running – excellent cardio, higher impact
• Swimming – low impact, full-body, amazing for technique awareness
• Rowing erg or SkiErg – highly transferable movement patterns
• Cycling (especially indoor) – great when you need stability or are managing an injury
• Cross-country skiing or snowshoeing – fantastic low-impact winter options

This list is not exhaustive. Different bodies respond differently, so choose what works for you.

2. Water & Board Sports

Other water sports are powerful complements to SUP:

• Surfing
• Foiling
• Outrigger canoe
• Kayak or surf ski

These deepen your water awareness, balance, and board skills — all of which carry over directly to paddling. And the best part, you’re still out on the water! (Just don’t leave our sport completely and become “loyal to the foil” or one of those full-time “sit down paddlers.” J/k do what makes you feel happy and alive!)

3. Mobility, Recovery & Skill-Based Training

Not all cross-training needs to be high intensity.

Excellent additions include:

• Yoga
• Pilates
• Foundation training
• Climbing (indoor or outdoor)

These improve movement quality, core strength, balance, and full-body coordination — things paddlers often overlook.

The Non-Negotiable: Strength Training

If there’s one form of cross-training every paddler should do, it’s this:

💥 Strength training is non-negotiable.

Why?

• It builds muscular endurance and power
• It improves body mechanics on a stable surface
• It teaches you how to use your legs effectively
• It helps prevent injuries
• It makes your paddle stroke more efficient

Learning complex, full-body movements off the board allows you to translate them onto the board far more effectively.

Just like any exercise, strength training requires proper training routines and technique. If you are new to strength training, seek guidance in the form of a coach to make sure you stay injury free and get the most out of your experience.

Training Needs Structure — Not Guesswork

Cross-training works best when it’s part of a balanced training program.

That means:

• Endurance
• Strength
• Technique
• Recovery

All working together.

Winging it or randomly choosing workouts makes consistency and progress much harder. Follow a structured plan that removes decision fatigue and keeps everything aligned with your goals.

Why the Off-Season Is a Gift

The off-season is the best time to:

• Build strength
• Improve technique
• Develop aerobic base fitness
• Slow things down and focus on movement quality

When you’re in race season, the focus shifts to speed and intensity. But without this foundation, that work becomes much harder, more risky, and less effective.

Tips for Staying Motivated

Let’s be honest: starting is the hardest part. Often just getting yourself started is enough to get through the workout. Start with simply getting dressed for/putting on shoes. You’re half way there!

A few strategies that help:

• Create music playlists that energize you
• Take classes or follow a program so you don’t have to think about what to do, just have the discipline or devotion to follow it.
• Train with friends or a group (in-person or virtual)
• Join a community that keeps you accountable
• Plan for the future – envision what events you are training for, even if they are far off. Stay connected to why it’s important to you.
• Get a coach. Invest in your success. You’ll be much more likely to show up/do the work if you’ve spent the money for it.

Support matters — especially when motivation dips.

Final Thoughts

Cross-training isn’t about doing less paddling.
It’s about becoming a stronger, healthier, faster paddler.

If you want:

• Better performance
• Fewer injuries
• Long-term progress
• And more enjoyment on the water

Cross-training deserves a permanent place in your routine.

What are your favorite ways to cross train?

Want Support & Structure?

If you’d like help knowing exactly what to do each time you train — on and off the water — I’d love to support you.

See you on the water 💙