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
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