I agree with everything that's been said.  I live in Shropshire, so can't avoid hills, but the very best thing about them is that they get easier very, very quickly.  If you decide you can't get up one, set  yourself a target (tree, telegraph pole).  Each time you do it again, you will get further, which is a much more motivating thought than "I can't get up that hill".  The best advice I was given was to keep running until you've crested the hill and you're on the downward slope.  It's too easy to stop at the apex - carrying on over the crest is where you start to sense the achievement, and where your legs suddenly free up and you realise that it's not hard because you can't do it, it's hard because it's an awesome hill that you've just conquered.

Treat them as a challenge,they do make you stronger,and the feeling of satisfaction when you're in a  race and pass other competitors walking,helps make the effort worthwhile. I find the downhills harder- plays havoc with my knees.

I agree with the earlier post when they said keep the rythm of the flat but shorten your stride, also give yourself  targets to get to,ie next tree, lamppost, runner etc.

it's all good ....

I used to loathe them but I've grown to like hills - there's a tangible reason for the exhaustion - when it gets really hard remind yourself that that's because it's a hill, not because you are weakening :-)

Here's what I found helped:   Run up them, not into them (lift those knees).  Run up lots of them, the nastier the better (most of the hills I used to worry about don't even register as more than a slope now).  Try to do some sprint sessions, and recover at a jog (helps your body learn that it doesn't need to stop at the top). And last but not least - slow down!  I drop the rhythm of my footfall at the bottom and concentrate on maintaining that till the top.  

Thanks for all the comments.

Unfortunately I have been ill all week so cant put any of it into practise..so thats a rare 7 days without an outing.I agree with all you say,and I am the first to give in on the hills.!

Hi Marian

I would suggest confronting your nemesis head on and incorporate some hill training into your runs.  If you're lucky enough to have access to some lovely green hills, try (slowly) running up and down it several times in training.  If you live in the concrete jungle like I do, get on a treadmill and put the incline up.  You really don't need to go fast, so don't worry, but running, say, 1 minute incline, 1 minute flat ten times will do wonders for your confidence and fitness.  I can honestly say that hill work and sprints have improved my running no end.

Another hint I was given a few years back during a 10K race (when I groaned very loudly at the sight of an up-coming hill) was 'head down, knees high'.  It does work: head down means you're not looking at the daunting mountain ahead of you; and knees high - well big knee drives will get you up there sooner. 

Just take the hills really slowly. Even if it feels like you're going slower than walking pace, keep plugging away at it and when you get to the top, keep going at the same pace until you catch your breath. Another tip I've heard is to keep your legs turning over at the same rate, but shorten your stride.

The plus point of an uphill is that there's usually a downhill where you can catch up the time (this is true of the parkrun I do - the uphill is short but steep, but there's a lovely, long downhill on the other side and I can just let my legs go).

Hi Marian,

Where I live, all my runs from home have hills in the first half mile or so, but it gets the heart pumping and the breath going so if you can settle back into your pace afterwards, it's actually quite useful.

I also find that if I do a route or a race which starts off flat, it feels like I'm flying for the first part.

I agree with Antony though, asthma notwithstanding, grit your teeth, get up them and the more you do the easier it will get.

Marian

I had the same fear, I would run further to go round a hill rather than go up it.  The only advice I can give is get up those hills as the more you do it the easier they will become.  You will find it is more the thought of the hill than the hill itself. 

I have also found cross training on a stepper in the gym has helped me out alot with my hill running.

I am no expert but this has worked for me.

I have run for a year,and ,whilst slow,quite happy with my stamina,and much improved since changing clubs.

However,I really struggle with hills,even tiny ones ,if they are within the first couple of miles.

I am asthmatic,which doesnt help.Neither does this hot weather..but I did 7 miles on the flat Sunday and today struggled with 5 k because the route had a hill in first half mile.

Any suggestions ?

Its putting me off signing up for any races