Your insider’s guide to long distance paddling with Yster SUP: Featuring Lindsey Tilton & Per Vallbo

Think endurance SUP is only for elite athletes paddling hundreds of miles? In this special two-part series, we’re breaking down the basics of long-distance stand-up paddleboarding with insights straight from the Yster SUP endurance squad. First up: Lindsey Tilton, endurance paddler, racer, Coach, and Co-Founder of Aloha Athletics based in Florida, who made headlines after completing an impressive 48 laps of the Last Paddler Standing, and became the first-ever woman to finish the Great Alabama 650 paddle race on a SUP.

We’re also catching up with Yster SUP‘s own Per Vallbo – passionate long-distance paddler who smashed the iconic 220km SUP 11-City Tour race last year – the mastermind behind the premium Swedish brand, based in Malmö, which has become the leading name for adventure SUP boards.

Whether you’re aiming for your first 10-miler or preparing for a multi-day challenge, these real-life insights will help you train smart, stay motivated, and tackle any long-distance adventure with the same conviction as those you admire in the endurance world.

Image source: Courtesy of Lindsey Tilton / SUP 11-City Tour

There’s a saying that you don’t have to run a marathon to run a marathon – do you agree with this, and does it apply to endurance SUP paddling as well? How do you prepare and build up to big races?

Lindsey Tilton: You definitely don’t have to train the full race distance in endurance paddling – doing so could put unnecessary stress on your body. While training for the Alabama 650, I focused on simulating race conditions rather than matching the full mileage in a single session. This included back-to-back training days and two-a-day paddles to build cumulative fatigue, but my longest single paddle was around 35 miles.

For my first endurance race, The Crossing for Cystic Fibrosis, an 80-mile open ocean crossing – I had only completed a 12.5-mile training paddle due to a surfing injury. While I wouldn’t recommend that minimal training, it proves that endurance paddling is as much about mental strength as physical conditioning.

My typical training approach includes a mix of long Zone 2 paddles, tempo sessions, intervals, and recovery paddles. Strength training is also a key component, tailored to different phases of the season (max strength, power, or endurance). Yoga is another staple for mobility and recovery. For paddlers looking to build endurance efficiently while minimizing injury risk, a structured approach is key – whether self-guided or with a coach to help personalize the plan.

Can anyone get into long-distance paddling, or does it require a specific background or skill set?

Lindsey Tilton: I truly believe anyone can become an ultra-paddler and complete any race distance with the right training and mindset. You don’t need to be a professional athlete—you just need the drive to push through discomfort and keep going when things get tough. Luckily, mental endurance can be trained just like physical endurance.

That’s exactly what I focus on in my coaching. I’ve worked with paddlers from all backgrounds and skill levels, helping them build both the physical conditioning and mental resilience needed to complete races they never thought possible. With a structured plan, the right progression, and mindset work, I’m confident that any paddler can take on long distances and cross the finish line feeling strong.

Per Vallbo: Absolutely, anyone can get into long-distance. It does not require a specific background, athletic build or elite skill set to start—just curiosity, persistence and a willingness to spend time on the water. For most people, the journey into long-distance SUP happens gradually. You might begin with short paddles on calm water, slowly increasing your distance as your balance improves and your confidence grows. Over time, you start to realise that your body can handle more than you thought and paddling mile after mile becomes both manageable and enjoyable. Long-distance SUP is less about speed or competition and more about rhythm, mindset, and the ability to keep moving steadily over time.

What motivated you to choose endurance paddling over other SUP formats?

Lindsey Tilton: I’ve always gravitated toward endurance sports. I was a long-distance runner before getting into paddling, and I loved the challenge of going further rather than just going faster. It feels so rewarding to log the really long sessions. Ultra-distance paddling is both physically demanding and deeply meditative—it becomes a mental reset as much as a training. I find I get my best ideas and also find clarity and peace on those really long sessions.

I typically focus my season around one or two ultra events, but I also mix in shorter races, including a weekly 5-mile race league in Jupiter, Florida. This year, my big challenges are the Suwannee 230 (230 miles) and Last Paddler Standing. I am also looking to improve in shorter distance paddling this year as well with the hopes to prove you can excel at both ultra and shorter distance paddling. Last year I placed 8th in Chattajack (a 32 mile race that attracts some of the best paddlers) not fully recovered coming off of the 650 and this year I hope to improve that placement.

How important is SUP gear when it comes to long-distance paddling, and what should paddlers prioritise in their setup?

Lindsey Tilton: Gear is crucial, but the key is finding what works for you. A board that fits your skill level, fitness, and body type will serve you better than the “fastest” board that leaves you struggling to stay upright. I don’t think you need to have the latest and greatest to find success in the sport and you can upgrade your setup over time.

Matching your board to the water conditions is also essential. I have different setups for flatwater, ocean paddling, and rapids. For travel, I love my Yster SUP inflatable—it’s been a game changer for races where flying is required and really fun to take in rocky water with rapids. Paddles are just as important. I switch between two, and my endurance paddle is slightly longer since I’m not paddling in as low of a stance after many hours on the water.

Per Vallbo: In long-distance paddling, the gear you use—especially your board—plays a critical role. When you are going to spend several hours, or even full days, on the water, the design and setup of your equipment can make the difference between an enjoyable journey and a frustrating or exhausting one. There are four key board characteristics that become especially important:

Glide: Ideally, you want a board that is specifically designed for long-distance or touring. Glide refers to how efficiently the board moves through the water. For distance paddling, you want maximum forward motion with minimal effort. Boards designed for racing or touring tend to be longer and narrower, which helps them glide smoothly and reduces drag. Unlike boards used for surfing or casual paddling, you do not need much maneuverability—just straight, steady progress.

Tracking: Tracking is the board’s ability to stay on a straight path with each paddle stroke. On long-distance trips, you will not be making frequent turns, so a board that tracks well allows you to paddle more efficiently, without having to switch sides constantly or make corrective strokes. A longer board with a displacement hull and a well-designed fin setup helps improve tracking significantly.

Stability: After hours on your board, physical fatigue sets in and maintaining balance becomes more challenging, especially if water conditions change. A board with good stability will help you stay comfortable and reduce the risk of falling. While racing boards can be very narrow, for touring and distance paddling, a slightly wider board can provide the right balance of speed and comfort.

Gear capacity: A long-distance paddle often means bringing supplies with you—water, snacks, dry clothes, safety gear and maybe even camping equipment for overnight trips. Your board should have tie-down points, bungee cords or mounts that allow you to securely carry your gear without affecting balance or performance. Some boards are specifically built with this in mind and have a water proof hatch and storage areas at the front and back.

Photo by Victor Daggberg

What are three pieces of advice you would give to aspiring long-distance paddlers?

Lindsey Tilton: Build up gradually – Increase your mileage progressively to prevent injury and ensure longevity in the sport. If you’re unsure how to structure training, working with a coach can help create a plan tailored to your goals.

Train your mind as much as your body – Mental endurance is just as critical as physical endurance. I encourage paddlers to incorporate meditation, visualization, breathwork, and journaling. I also host a free monthly book club focused on these skills—right now, we’re reading The Champion’s Mind.

Believe in yourself – Your brain will try to convince you to stop before your body actually needs to. When that happens, remind yourself that you are capable of pushing further. Trust your training and keep going.

Explore Yster SUP quiver at www.ystersup.com and follow the brand on Facebook and Instagram

Follow Lindsey on Instagram and her coaching & training page Aloha Athletics

*Images courtesy of Lindsey Tilton and Per Vallbo