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25/04/2013 at 12:52

Fill your lungs and breathe deeply and rhythmically, depending on how hard you're going.

So in my case - in for four (or even five) steps and out for four is steady aerobic plod ... in two three four ... out two three four ...

Cruising speed in a half marathon race is three in and three out, for a 10K three in and two out. Kicking at the end or labouring up a hill is two in and two out, by which time I'm in danger of not breathing but panting and it's time to ease off.

Do a bit of trial and error to find which rhythm suits you but the key thing is to fill yer lungs.

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