7 Energy-Saving Paddle Strokes for Longer SUP Tours 2025

Do you recognize yourself in the situation: You're out on a longer SUP trip, but after an hour your arms start to feel heavy and your back tense? You wonder why some paddlers seem to glide along almost effortlessly while you struggle along the same stretch? The truth is that proper paddling technique can make the difference between a grueling torture and an enjoyable experience on the water.

As SUP experts with over 18 years of experience in water sports, we at Kona Sports know that technique is often more important than strength when it comes to long-distance paddling. With the right paddle stroke, you can reduce energy consumption by up to 30% while increasing speed and enjoying your time on the water more.

In this article, you'll learn seven proven paddle strokes that will instantly improve your efficiency. You'll get practical tips on breathing techniques, endurance training, and what gear really makes a difference for longer rides. Whether you're planning your first 10-kilometer ride or preparing for a long-distance adventure, these techniques will revolutionize your SUP experience.

Table of contents

• Why the right technology saves energy

• Paddle strokes 1-3: Basic technique optimization

• Paddle strokes 4-5: Advanced techniques

• Paddle strokes 6-7: Pro secrets

• Breathing techniques for endurance

• Endurance training on and off the water

• Long-distance equipment that makes a difference

• Frequently asked questions about energy-efficient paddling

Why the right technology saves energy

Energy-efficient paddling is about maximizing forward motion with each stroke while minimizing unnecessary effort. When you paddle with proper technique, you work with the natural resistance of the water rather than against it. Your body functions as a cohesive unit, with power generated from your core and transferred through your arms to the paddle.

The most common mistake is to rely too much on arm strength. Instead, 70% of the power should come from your core and legs, with your arms primarily acting as the links that transfer this power to the water. This is especially important on longer rides where your arms will quickly fatigue.

Kona Sports' philosophy "Stand up people. Stand up life" is based on this holistic approach – understanding how body, movement and equipment work together for optimal performance. Our Touring boards for longer tours are specifically designed to support this efficient paddling technique with their stable platform and optimized gliding properties.

Paddle strokes 1-3: Basic technique optimization

Paddle stroke 1: Perfect reach and catch

The efficiency of your paddling is determined before the blade hits the water. Extend the paddle so that the blade hits the water at or just in front of your feet. Many paddlers make the mistake of dropping the paddle too close to their body, which dramatically reduces the efficiency of the paddle stroke.

Focus on keeping your upper arm almost straight and rotating from the hips for maximum reach. Think about "catching" the water with the entire blade at once, not just dipping it in. A good catch feels like you're holding onto a fixed point in the water and then pulling your board past it.

Paddle stroke 2: Powerful power phase

The power phase is the most important part of the paddle stroke – this is where the forward motion is created. Instead of pulling the paddle through the water with your arms, think about pushing the water backwards as you move your body forward over the paddle.

Keep the paddle close to the board and keep your lower arm relatively straight throughout the power phase. The power should come from your core through a rotation of your upper body. Imagine yourself twisting your upper body out of the water like a screw.

Paddle stroke 3: Clean exit and recovery

Many paddlers waste energy at the end of the stroke by continuing to pull long after the power is used up. As soon as the paddle passes your hips, you have lost most of the propulsive force.

Lift the paddle cleanly out of the water when it is level with your hips. Avoid "scooping" water at the end of the stroke - this only creates unnecessary resistance and turbulence. A clean exit saves energy and sets you up for the next stroke.

Paddle strokes 4-5: Advanced techniques

Paddle Stroke 4: Rhythm and Timing

Advanced paddlers develop a natural rhythm that optimizes both power and endurance. A longer, slower cadence (around 60-70 strokes per minute) is often more effective for longer trips than short, fast strokes.

Experiment with different cadences to find your optimal "cruising pace." This rhythm should feel sustainable and natural, not forced. At Kona Sports, we find that paddlers who use our Adjustable SUP paddles often find their optimal rhythm faster thanks to the perfect weight balance.

Listen to your breathing and synchronize your paddle strokes with your breathing rhythm. This creates a meditative quality that both saves energy and increases the enjoyment of paddling.

Paddle stroke 5: Alternating power distribution

Learn to vary the distribution of force between different strokes within the same sequence. This allows different muscle groups to get micro-breaks while others work, which significantly delays fatigue.

Use the "power-cruise-power" concept where you alternate between powerful paddle strokes and lighter "cruising" strokes. This is especially effective when paddling into headwinds or waves where you need to adapt your technique to the conditions.

Paddle strokes 6-7: Pro secrets

Paddle move 6: Hydrodynamic positioning

Professional paddlers understand how body position affects the flow of water around the board. Your position on the board affects not only stability but also water resistance and the gliding properties of the board.

Experiment with moving yourself a few inches forward or back on the board to find the optimal position for your body type and paddling technique. Many people find that they can significantly reduce their effort by simply adjusting their position a few inches.

Paddle stroke 7: Wave reading and energy use

The ultimate pro technique is learning to read the movements of the water and use them to your advantage. Even in seemingly calm water, there are small currents and wave movements that you can exploit.

Learn to recognize the "waterways" - the natural channels where water moves in your direction of travel. By positioning yourself correctly, you can gain free momentum from the water's own motion. This takes a lot of practice but can provide significant energy savings over longer distances.

Breathing Techniques for Endurance

Correct breathing technique is just as important as paddling technique for long-distance SUP paddling . Many paddlers breathe too shallowly and irregularly, which leads to early fatigue and muscle tension.

Develop deep abdominal breathing that is synchronized with your paddle strokes. A common technique is to inhale for two strokes and exhale for two strokes. This creates a natural rhythm that supports both your paddling technique and oxygenation of the muscles.

Focus on exhaling completely to empty your lungs of used air before taking the next breath. This is especially important in the Swedish climate where cold air can make breathing more strenuous.

Practice breathing techniques at home by combining deep breathing with light core exercises. This builds the respiratory muscles needed for efficient paddling.

Endurance training on and off the water

Building endurance for SUP requires specific training that reflects the unique movement patterns of paddling. On the water, this means progressively increasing distance and time combined with intervals that train different energy systems.

Start by establishing your base endurance through longer, leisurely paddles at 60-70% of your maximum effort. These sessions should be comfortable enough for you to talk during.

Supplement with interval training where you alternate between higher intensity (85-90% effort) for 3-5 minutes followed by active recovery for the same amount of time. This trains your ability to handle lactate and recover quickly.

Out of the water, focus on functional strength training that mirrors the movements of paddling. Core stability, rowing movements, and rotational exercises are especially important. The Outdoor Promotion Association offers excellent training programs specifically tailored for water sports.

For structured training, you can also consider our SUP courses and coaching to get personal guidance in technique and endurance training.

Frequently Asked Questions about energy-efficient paddling

How long does it take to learn energy-efficient paddling technique?

Basic improvements are often noticeable after the first training session focusing on technique. However, to truly internalize energy-efficient paddling technique and make it second nature, it usually takes 10-15 hours on the water with deliberate practice.

The key word is "conscious training" - it's not enough to just paddle a lot, you have to actively work on your technique. Start by focusing on one stroke at a time in shorter sessions of 30-45 minutes. Consider joining our SUP training groups to get structured guidance.

Which cadence is most energy efficient for longer rides?

For longer rides, a cadence of 60-70 strokes per minute is typically the most energy efficient for most paddlers. This is noticeably slower than what many beginners instinctively use. Lower cadences allow for longer, more powerful strokes that utilize your core more effectively.

Experiment with your optimal cadence by counting strokes for 30 seconds and see which rhythm feels most sustainable over 20-30 minutes. A SUP training computers can help you measure and improve your cadence over time.

How much energy can I save with the right technology compared to bad technology?

Studies show that the difference between efficient and inefficient paddling technique can be 25-40% in energy expenditure for the same distance. In practice, this means that with the right technique you can paddle 5-7 kilometers with the same energy that was previously required for 3-4 kilometers.

The savings are even greater on longer trips because inefficient technology leads to faster fatigue and poorer technology over time.

Should I switch sides as often when paddling for endurance?

For endurance, it's actually better to paddle longer sessions on the same side (6-10 strokes) rather than switching after every stroke or two. This reduces the energy loss that occurs when switching and allows you to get into a more efficient rhythm.

Switch sides when you feel the power start to decrease or when you notice that the board is pulling in the wrong direction despite correcting with paddle technique.

What type of SUP board is most energy efficient for longer trips?

Touring boards with displacement hulls and longer waterlines are the most energy efficient for longer trips. These boards "cut" through the water instead of "flattening" on top of it, providing less drag and better glide.

A good recommendation is to choose a board that is at least 12 feet long and relatively narrow (30-32 inches wide) for optimal efficiency. Our The Active Air series is specifically developed for this type of touring with a focus on both efficiency and stability.

How do wind and waves affect my energy consumption?

Wind and waves can increase energy consumption by 30-60% compared to calm conditions. In headwinds it is important to slow down your paddling pace but increase the force per stroke. In crosswinds focus on longer strokes on the windward side to maintain course without wasting energy on correction.

In waves you learn to "read" the waves and use them to help you move forward instead of fighting against them.

Which muscles should I train for better endurance?

Focus primarily on the core (abdominals, back and hip stabilizers) as 70% of the paddling power should come from there. Also train rotational mobility and strength in the upper body, especially the latissimus dorsi and rear deltoids.

The legs are important for stability, so include balance training and functional movements. Avoid overtraining the arms – they should be strong enough to transfer power but not be the primary source of power. Indoor SUP is a great way to train balance and core all year round.

Summary: Your Next Step Towards Energy-Efficient Paddling

Energy-efficient paddling isn't about paddling harder, it's about paddling smarter. By mastering these seven paddling strokes—from basic catch and power phase to advanced techniques like hydrodynamic positioning and wave reading—you'll discover a whole new dimension of SUP paddling.

The key takeaways are to focus on technique before strength, develop a sustainable rhythm that is synchronized with your breathing, and invest in the right touring gear to support your technique. Remember that every stroke is an opportunity to become more efficient – ​​it’s not about being perfect from the start, it’s about continuous improvement.

As we say at Kona Sports: "Stand up people. Stand up life." It's about understanding how body, movement and gear work together to create optimal performance and maximum enjoyment on the water. With the right technique, longer trips become not only possible but also enjoyable adventures that energize you instead of draining you.

Start implementing one stroke at a time during your next sessions. Focus on quality over quantity, and let the technique become second nature before moving on to the next level. Your future self will thank you as you glide across the water with minimal effort and maximum joy.

Want to take your SUP technique to the next level? Explore our guide to choose the right SUP equipment or read more about SUP technology and the basics in our knowledge bank.