I, too, live in an area where hills are unavoidable.  Didn't realize it until I started running, but I am basically on a ridge.  I can't go more than a mile without going down a really big hill that I will have to go back up.

At this point, I would suggest just hitting the hills at the same effort as you are hitting the flats.  If you have to walk... walk... Or jog-run (take a few steps jogging... then a few steps walking).  Just try to keep your heart rate even.

Gradually, you will be OK running up the whole hill at a slower pace.  It may cause a spike in your heart rate, but that's OK.

Eventually, you can look at the hills as good training opportunities.  Trying to maintain your pace, or pick it up a bit can be great substitutes for speedwork.

Another important hint:  When approaching a hill DO NOT LOOK UP THE HILL.  Look at the ground, about 5 feet in front of you.  This psychologically flattens the hill a great deal.

hi Ginny,

I live in PA too so I know what you mean   When I started, I was on a treadmill too.  When I went outside to run the first time, I believe I jogged partway up the hills and then walked when I became too out of breath.  Gradually I started trying to jog up them - what helped me was going REALLY slow, but still keeping the jogging "gait."  I still go more slowly on the hills now, and it is much much easier.

I actively try to slow down when going downhill so I don't get shin splints or a stitch in my side.  I figure I must look very odd going downhill at a slower pace than I would on flat ground, but oh well.

I also try to plan my route so that the hills are in the beginning/middle of a run rather than at the end.  It is always more of a challenge at the end, although I still do that sometimes.

So I would say to take it slow and steady, and just attempt those hills.  I think you'll find that once you get used to them, they can be an enjoyable and challenging part of your run!  Good luck!

Hills can be wonderful training tools. You can use them to build leg strength if you treat them as a type of interval training (run up the hill and then either walk or run slowly back down to recover). In routine training, or in a race, you will want to use a different strategy - run the hills at constant effort - that means to slow down for the uphills and speed up on the downhills. If the hills are relatively steep, the difference in uphill and downhill speed will be very pronounced. Bottom line...if they're in your neighborhood, use them to your advantage. (I live in a foothills neighborhood which is almost entirely rolling hills and very little flat ground. Hills are a part of the running life).

By the way, how steep are the hills in your area? A few percent difference in the incline will make a large difference in effort required. If the hills are particularly steep (more than a few percent incline), you can also use the treadmill to work up to them. Start with a low incline and progressively increase it over the weeks.

For what it is worth I would just try to do the hills outside.  I have heard (and I don't know for sure) that putting the incline to a 1 or a 2 on the treadmill simply mimics running outside on flat ground with no hills.  I have done two of the C25K runs on a treadmill due to weather and the running part was much easier but the mental part was tougher....the time went by SO SLOW!  BELIEVE me, I want to do them all on the treadmill because no matter where I run from my house I have a lot of hills that I have to conquer.  It is hard at first but I have noticed that I can do the hills faster now...I still get out of breath easier but for me I want the challenge.

My suggestion would be to at least try it for a couple days and just slow down your pace on those hills and maybe that will help.  Over time you will get better at them.  Good luck!