#21 Do Hills Actually Pay the Bills?

In this episode, Emz and Tim break down why hill running is more than just a toughness test for triathletes. They explain how hills can improve running economy, form, cadence, and race-day durability, while also covering how to use hill reps safely if you are injury-prone.Tim also distinguishes between short hill reps, longer hill reps, and hilly long runs, with practical guidance on when each one makes sense. Emz adds race-day context from Sunny Coast and shows how these ideas show up late in a run when form starts to fall apart. **Key topics** - Why hill running was originally used to improve form, reduce overstriding, and improve cadence - Why hills are not mainly a pure leg-strength tool - How hills improve running economy, repeated sprintability, ventilatory threshold, and lactate clearance - The difference between feeling fast and feeling durable late in a race - What “mashing out” looks like in running, including hip drop, sitting in the bucket, overstriding, and braking - How hills reinforce a push-based running pattern, helping runners land under the body and drive forward - How short hill reps, longer hill reps, and hilly long runs serve different purposes - How injury-prone athletes can use treadmill hill work to reduce downhill stress - Why a 5–6% gradient is recommended for triathletes instead of very steep inclines **Timestamps** 00:00 – Sunny Coast race recap and Tim’s return to outdoor riding  01:33 – Tim’s foot recovery and first ride outside  02:03 – Sunny Coast conditions, draft-fest bike leg, and race-day chaos  04:56 – Emz’s mental state on the start line and second-half run turnaround  06:06 – Swim suit drama, plus PBs across the swim, run, and bike power  07:47 – Why this episode is about hills and running performance  08:21 – The real problem hills are meant to solve: better form and economy  09:24 – What hills improve: running economy, sprintability, threshold, and lactate clearance  10:47 – What late-race form breakdown looks like  12:15 – Running as a push exercise, not a pull exercise  13:15 – How hill running changes posture, foot strike, cadence, and contact time  14:32 – How to spot mashing out in late-race photos  15:01 – Why gym work, consistency, and intensity support run durability  18:22 – Short hill reps: 15–30 seconds, high quality, lots of recovery  19:20 – Longer hill reps: 2–6 minutes to build fatigue resistance  20:44 – Long hilly runs for off-season aerobic development and trail variability  21:11 – Using hilly long runs for race-specific pacing and fueling practice  23:07 – Treadmill hills for injury-prone athletes  24:08 – The ideal body position for good hill running  25:33 – Why triathletes should aim for a 5–6% incline  26:16 – Downhill running, knee stress, and the importance of strength work  29:36 – Final verdict: hills do pay the bills **Notable quotes** “Running was a push exercise.” “Hills do pay the bills.” “Control what you can now control.” **Action items** - Start with short hill reps of 15–30 seconds if you are new or cautious - Use plenty of recovery between reps, including walking back down when needed - Focus on posture: tall chest, lean from the ankles, strong arm drive, and high cadence - Use a treadmill if downhill running aggravates your body - Keep the incline moderate at 5–6% for triathlon-specific work - Use hilly long runs to rehearse race pacing and fueling if your event is undulating Come find us Cartel Coaching — Swim. Bike. Run. Together.