You probably don’t think much about your breathing – which is precisely why you should. “Most elite runners use a two-two breathing pattern – breathing in for two steps and out for two steps,” says long-time running coach and exercise physiologist Jack Daniels.
Using a very rapid rhythm (one-one, for example) can be quite inefficient. A rate this rapid leads to more work for the breathing muscles.
Experiment with different breathing patterns during training runs, find one that works best for you, and then practise it until it’s second nature. This will only take a couple of weeks.