Paddleboarding for Runners: Is It Good for Cross-Training?

Paddleboarding for Runners: Is It Good for Cross-Training?

Runners often explore cross-training options that complement their primary sport to enhance performance and prevent injuries. Paddleboarding is emerging as a preferred activity among runners due to its numerous benefits. It offers a low-impact alternative to running, improves core strength and stability, provides upper body conditioning, and requires specific equipment suited for these goals. This article delves into how paddleboarding can be an integral part of a runner’s fitness regimen and offers guidance on selecting the right paddle board to maximize these benefits.
 
LOW IMPACT TRAINING
Paddleboarding is a low-impact exercise, making it an excellent alternative for runners who often engage in high-impact activities. Running, especially on hard surfaces, can put significant stress on the joints, leading to potential injuries such as shin splints, knee pain, and stress fractures. Paddleboarding, on the other hand, offers a gentle workout that helps to give the joints a much-needed break while still allowing athletes to maintain their fitness levels.

One of the most appealing aspects of paddleboarding for runners is its low-impact nature. Unlike running, which involves repetitive stress on the hips, knees, and ankles due to constant foot strikes on hard surfaces, paddleboarding provides a smooth, gentle alternative that minimizes stress on these critical joints. This distinction is crucial for runners who are recovering from injuries or looking to avoid them.
 
When you paddleboard, the water supports your weight, reducing the burden on your joints. This buoyancy allows for a comprehensive workout that doesn't exacerbate existing injuries or create new ones, making it an ideal cross-training option for those concerned about the high-impact effects of running.
 
Moreover, paddleboarding enhances joint mobility and flexibility. The movements involved in balancing and paddling require a range of motion from the ankles, knees, hips, and shoulders, promoting joint health without the harsh impacts. This is especially beneficial for runners who often experience stiffness or limited mobility from repetitive use of specific muscle groups and joints.

Additionally, paddleboarding can help improve proprioception—the awareness of body position and movement—which is vital for maintaining balance and avoiding injuries both in water sports and running. As runners work to stabilize themselves on a paddleboard, they engage smaller stabilizer muscles that are not as actively used during running. Strengthening these muscles can lead to better balance and coordination on land, which can help runners perform more efficiently and safely.
 
Lastly, because of its low-impact quality, paddleboarding can be a sustainable exercise choice for all ages and fitness levels, including those who might find high-impact activities too challenging. This accessibility makes it a versatile addition to any runner's training schedule, providing the benefits of aerobic conditioning and strength training without additional stress on the body. By integrating paddleboarding into their routine, runners can enjoy a broader, more balanced approach to fitness that supports long-term health and performance.
 
CORE STRENGTH AND STABILITY
A strong core is vital for runners as it aids in stabilizing the body and improving overall running efficiency. Paddleboarding inherently challenges your balance and, as a result, effectively engages your core muscles. The act of balancing on the board while maneuvering through water forces the abdominal muscles to work continuously, enhancing core strength and stability. This improvement in core stability can translate into better posture and a more efficient running form.
 
Core strength and stability are critical for runners, as they help maintain proper running posture, improve efficiency, and prevent injuries. Paddleboarding stands out as a highly effective way to enhance these aspects because it inherently requires maintaining balance on an unstable surface—the water.
 
When you stand on a paddleboard, your body continuously makes small adjustments to stay balanced. These adjustments involve nearly all the core muscles, including the deep abdominal muscles, obliques, lower back, and the muscles around the pelvis. The need to stabilize the paddleboard against the resistance provided by water movements means that these muscles are constantly engaged. This engagement is not just about strength; it also enhances muscle endurance, allowing runners to maintain better posture and form during long runs.

Good example of core engagement while paddleboarding.

Furthermore, the act of paddling itself contributes significantly to core conditioning. Each stroke requires the paddler to rotate the torso, which activates the oblique muscles on the sides of the abdomen. This rotational movement is similar to the natural twisting motion of the torso during running, thus directly benefiting running mechanics. Strengthening these rotational core muscles can lead to improved energy transfer from the upper to the lower body during running, which can enhance performance and reduce the risk of injuries caused by imbalances or weaknesses.
 
The core stability gained from paddleboarding can also make runners more resilient to changes in terrain and pace. A stronger core helps in absorbing impacts, maintaining balance, and providing a solid foundation for limb movement. This is particularly beneficial when running on uneven surfaces, where good balance and quick, reactive adjustments are essential.
 
In addition to the physical benefits, working on core stability through paddleboarding can help improve focus and mental coordination. Balancing on a paddleboard requires concentration and coordination, which are transferable skills that benefit cognitive aspects of running, such as pacing and navigating through challenging courses.
 
Overall, incorporating paddleboarding into a runner's training regime offers a fun, effective way to build the core strength and stability needed for better running performance and injury prevention. The dynamic nature of balancing on a paddleboard ensures that the core is not just being trained for endurance and strength, but also for adaptability and coordination, all of which are crucial for runners.
 
UPPER BODY CONDITIONING
Running primarily focuses on the lower body, so it’s important for runners to incorporate upper body training into their routine to achieve balanced fitness. Paddleboarding provides an excellent upper body workout, as the paddling action involves the shoulders, arms, back, and chest. Regularly engaging these muscles can help runners improve their arm drive and overall endurance.
 
Upper body strength is often overlooked in running-focused training programs, yet it plays a crucial role in overall running efficiency and endurance. Paddleboarding provides a unique and effective method for runners to enhance their upper body conditioning, which can lead to improvements in their running form and stamina.
 
Paddling engages a wide range of upper body muscles. The primary muscles worked include the deltoids (shoulders), latissimus dorsi (back), trapezius (upper back), and the pectorals (chest). Additionally, the biceps and triceps in the arms, as well as the forearms, are actively involved in controlling the paddle and maintaining its movement through the water. This comprehensive engagement helps develop muscle balance and strength across the upper body.

The repetitive action of paddling builds muscular endurance. For runners, this is particularly beneficial as strong, enduring upper body muscles can significantly contribute to overall running performance. The arms play a pivotal role in balancing the body during running; they help drive the runner forward, especially in longer races or when ascending hills. A conditioned upper body allows for a more powerful and sustained arm swing, which can improve pace and reduce fatigue.
 
Moreover, the resistance provided by the water during paddling is an excellent way to build strength. Water offers a natural resistance that is more gentle than traditional weightlifting but equally effective for building muscular strength. This resistance can be adjusted by the intensity and speed of the paddling, allowing for a customizable workout that can be tailored to specific training needs and goals.
 
Paddleboarding also enhances the runner's ability to maintain a strong, upright posture while running. Strengthening the muscles of the upper back and shoulders helps combat the tendency to slouch during long runs, particularly when fatigue sets in. Better posture not only improves lung capacity and oxygen intake but also reduces the likelihood of developing running-related injuries.
 
By integrating paddleboarding into their training regimen, runners can thus address the often-neglected upper body, ensuring a more balanced and comprehensive fitness approach. This balance not only boosts performance but also equips runners with the strength to handle the physical demands of long-distance running, contributing to a more resilient and capable athletic form.
 
CHOOSING THE RIGHT PADDLE BOARD FOR RUNNERS
When runners choose a paddle board for cross-training, their selection should focus on boards that offer stability, durability, and appropriate performance characteristics for their skill level and training goals. Here are a few styles of paddle boards that are generally well-suited for runners:

All-Around Paddle Boards
All-around paddle boards are versatile and stable, making them a great choice for beginners and intermediate paddlers alike. They typically range from 10 to 12 feet in length and have a wide and rounded nose, which helps with balance—a key factor for those new to paddleboarding. This type of board is suitable for a variety of conditions and activities, from leisurely paddles on calm water to more challenging sessions on choppier surfaces.

Touring Paddle Boards
For runners looking to maximize their workout on the water, touring paddle boards are an excellent option. These boards are designed for longer distances and faster paddling. They are usually longer (12 to 14 feet) and narrower than all-around boards, which allows them to glide more efficiently through the water. Touring boards are great for building endurance and improving cardiovascular fitness, making them ideal for runners who want to complement their training with intensive paddle sessions.

All Around Paddle Board | Wappa NOVA

Touring Paddle Board | Wappa SCOUT

CHOOSING THE RIGHT BOARD
For runners looking to maximize the benefits of paddleboarding as a cross-training tool, a hard paddle board is the superior choice. Here’s why:
 
Superior Performance: Hard paddle boards are known for their excellent performance characteristics. They offer greater rigidity, which translates into faster speeds, more precise maneuverability, and smoother gliding on the water. This can be a significant advantage for runners who are interested in intense workouts that challenge their endurance and improve their paddleboarding technique.
 
Enhanced Stability and Responsiveness: Due to their solid construction, hard boards provide outstanding stability and responsiveness. This is crucial for maintaining balance during vigorous paddling sessions or when performing exercises aimed at strengthening the core. The firm surface of a hard board makes it easier to maintain proper form, which is essential for effective cross-training and injury prevention.
 
Immediate Readiness: Unlike inflatable boards, hard paddle boards do not require any set-up time. They are always ready for use, which is convenient for runners who prefer to spend more time training and less time preparing equipment. This aspect allows for spontaneous training sessions whenever the opportunity arises, without the hassle of inflation and deflation.
 
Choosing a hard paddle board offers distinct advantages for runners looking to integrate paddleboarding into their cross-training regimen. The performance, stability, and ease of use provided by hard boards make them especially suitable for those who are serious about their training and seek to maximize the physical benefits of paddleboarding. While inflatables have their merits, especially in terms of portability, the superior performance features of hard paddle boards align more closely with the goals of fitness-focused runners.
 
Paddleboarding for runners provides a holistic training experience, helping to build strength, improve endurance, and offer a reprieve from the high-impact nature of running. By focusing on the core, upper body, and utilizing the right equipment, runners can enjoy a balanced and effective cross-training environment. Choosing the ideal paddle board, whether it be all-around or touring is crucial in maximizing the benefits of paddleboarding. Integrating paddleboarding into a regular training routine not only boosts physical health but also enhances mental well-being, making it a perfect complement to running.