{"id":609,"date":"2026-05-09T15:17:37","date_gmt":"2026-05-09T15:17:37","guid":{"rendered":"https:\/\/dev-wp.sieuma.com\/?p=609"},"modified":"2026-05-09T15:17:37","modified_gmt":"2026-05-09T15:17:37","slug":"qui-laboriosam-sequi-exercitationem","status":"publish","type":"post","link":"https:\/\/dev-wp.sieuma.com\/?p=609","title":{"rendered":"Ch\u1ea1y B\u1ed9 \u0110\u00fang C\u00e1ch: T\u1eeb Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u \u0110\u1ebfn Runner Chuy\u00ean Nghi\u1ec7p"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u1ea5t nh\u01b0ng c\u0169ng d\u1ec5 b\u1ecb th\u1ef1c hi\u1ec7n sai nh\u1ea5t. H\u00e0ng ng\u00e0n ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 v\u1edbi nhi\u1ec7t huy\u1ebft cao r\u1ed3i ph\u1ea3i d\u1eebng l\u1ea1i sau v\u00e0i tu\u1ea7n v\u00ec ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c kh\u00f4ng th\u1ea5y ti\u1ebfn b\u1ed9. B\u00ed quy\u1ebft n\u1eb1m \u1edf k\u1ef9 thu\u1eadt \u0111\u00fang, k\u1ebf ho\u1ea1ch khoa h\u1ecdc v\u00e0 s\u1ef1 ki\u00ean nh\u1eabn.<\/p>\n

T\u01b0 Th\u1ebf Ch\u1ea1y \u0110\u00fang: N\u1ec1n T\u1ea3ng C\u1ee7a M\u1ecdi Th\u1ee9<\/h2>\n

H\u1ea7u h\u1ebft ng\u01b0\u1eddi m\u1edbi \u0111\u1ec1u m\u1eafc l\u1ed7i t\u01b0 th\u1ebf khi\u1ebfn h\u1ecd ki\u1ec7t s\u1ee9c nhanh h\u01a1n v\u00e0 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. T\u01b0 th\u1ebf ch\u1ea1y \u0111\u00fang: \u0111\u1ea7u th\u1eb3ng nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc (kh\u00f4ng c\u00fai nh\u00ecn xu\u1ed1ng ch\u00e2n), vai th\u1ea3 l\u1ecfng v\u00e0 h\u01a1i ng\u1ea3 v\u1ec1 tr\u01b0\u1edbc, hai tay co 90 \u0111\u1ed9 \u0111\u00e1nh nh\u1eb9 nh\u00e0ng song song v\u1edbi th\u00e2n, ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa b\u00e0n ch\u00e2n (kh\u00f4ng g\u00f3t ho\u1eb7c \u0111\u1ea7u ng\u00f3n), v\u00e0 gi\u1eef nh\u1ecbp s\u1ea3i ch\u00e2n kho\u1ea3ng 170-180 b\u01b0\u1edbc\/ph\u00fat.<\/p>\n

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“Ch\u1ea1y b\u1ed9 l\u00e0 m\u00f4n th\u1ec3 thao m\u00e0 b\u1ea1n c\u00e0ng c\u1ed1 g\u1eafng nhi\u1ec1u, b\u1ea1n c\u00e0ng ch\u1ea1y ch\u1eadm h\u01a1n. H\u00e3y h\u1ecdc c\u00e1ch th\u1ea3 l\u1ecfng, th\u1edf \u0111\u00fang v\u00e0 \u0111\u1ec3 c\u01a1 th\u1ec3 di chuy\u1ec3n m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean \u2014 t\u1ed1c \u0111\u1ed9 s\u1ebd \u0111\u1ebfn sau.” \u2014 Eliud Kipchoge, v\u00f4 \u0111\u1ecbch marathon th\u1ebf gi\u1edbi<\/p>\n<\/blockquote>\n

K\u1ef9 Thu\u1eadt Th\u1edf Khi Ch\u1ea1y<\/h2>\n

Th\u1edf \u0111\u00fang khi ch\u1ea1y l\u00e0 y\u1ebfu t\u1ed1 nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf qua. Th\u1edf b\u1eb1ng mi\u1ec7ng k\u1ebft h\u1ee3p v\u1edbi m\u0169i \u0111\u1ec3 l\u1ea5y \u0111\u1ee7 oxy. Nh\u1ecbp th\u1edf ph\u1ed5 bi\u1ebfn: h\u00edt v\u00e0o 2 b\u01b0\u1edbc, th\u1edf ra 2 b\u01b0\u1edbc (2:2). \u1ede t\u1ed1c \u0111\u1ed9 ch\u1eadm c\u00f3 th\u1ec3 d\u00f9ng 3:3. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 n\u00f3i chuy\u1ec7n khi ch\u1ea1y, \u0111\u00f3 l\u00e0 d\u1ea5u hi\u1ec7u b\u1ea1n \u0111ang ch\u1ea1y qu\u00e1 nhanh \u2014 h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 ngay.<\/p>\n

Kh\u1edfi \u0110\u1ed9ng V\u00e0 H\u1ed3i Ph\u1ee5c: Kh\u00f4ng Th\u1ec3 B\u1ecf Qua<\/h2>\n

5-10 ph\u00fat kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba 80% ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn khi ch\u1ea1y. Kh\u1edfi \u0111\u1ed9ng kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 k\u00e9o gi\u00e3n t\u0129nh (c\u00f3 th\u1ec3 l\u00e0m y\u1ebfu c\u01a1) \u2014 m\u00e0 l\u00e0 v\u1eadn \u0111\u1ed9ng \u0111\u1ed9ng nh\u01b0 leg swings, high knees t\u1ea1i ch\u1ed7, v\u00e0 calf raises. Sau khi ch\u1ea1y, d\u00e0nh \u00edt nh\u1ea5t 5-10 ph\u00fat \u0111i b\u1ed9 \u0111\u1ec3 nh\u1ecbp tim v\u1ec1 b\u00ecnh th\u01b0\u1eddng r\u1ed3i m\u1edbi gi\u00e3n c\u01a1 t\u0129nh.<\/p>\n

Ph\u00f2ng Ng\u1eeba Ch\u1ea5n Th\u01b0\u01a1ng Ph\u1ed5 Bi\u1ebfn<\/h2>\n
    \n
  • Shin splints (\u0111au c\u1eb3ng ch\u00e2n):<\/strong> Th\u01b0\u1eddng do t\u0103ng qu\u00e3ng \u0111\u01b0\u1eddng qu\u00e1 nhanh \u2014 tu\u00e2n theo quy t\u1eafc 10% (t\u0103ng t\u1ed1i \u0111a 10% m\u1ed7i tu\u1ea7n)<\/li>\n
  • Runner’s knee (\u0111au \u0111\u1ea7u g\u1ed1i):<\/strong> C\u01b0\u1eddng \u0111\u1ed9 c\u01a1 quadriceps kh\u00f4ng \u0111\u1ed3ng \u0111\u1ec1u \u2014 b\u1ed5 sung b\u00e0i t\u1eadp squat v\u00e0 lunges<\/li>\n
  • IT band syndrome (\u0111au h\u00f4ng):<\/strong> C\u1ea7n gi\u00e3n c\u01a1 h\u00f4ng \u0111\u1ea7y \u0111\u1ee7 sau m\u1ed7i bu\u1ed5i ch\u1ea1y<\/li>\n
  • Plantar fasciitis (\u0111au g\u00f3t ch\u00e2n):<\/strong> Ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p, tr\u00e1nh ch\u1ea1y tr\u00ean b\u1ec1 m\u1eb7t c\u1ee9ng qu\u00e1 nhi\u1ec1u<\/li>\n<\/ul>\n

    K\u1ebf Ho\u1ea1ch T\u1eadp Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u<\/h2>\n
      \n
    1. Tu\u1ea7n 1-2:<\/strong> Xen k\u1ebd 1 ph\u00fat ch\u1ea1y + 2 ph\u00fat \u0111i b\u1ed9, t\u1ed5ng 20 ph\u00fat, 3 bu\u1ed5i\/tu\u1ea7n<\/li>\n
    2. Tu\u1ea7n 3-4:<\/strong> T\u0103ng l\u00ean 2 ph\u00fat ch\u1ea1y + 1 ph\u00fat \u0111i b\u1ed9, t\u1ed5ng 25 ph\u00fat<\/li>\n
    3. Tu\u1ea7n 5-6:<\/strong> Ch\u1ea1y li\u00ean t\u1ee5c 15-20 ph\u00fat kh\u00f4ng ngh\u1ec9<\/li>\n
    4. Tu\u1ea7n 7-8:<\/strong> T\u0103ng d\u1ea7n l\u00ean 25-30 ph\u00fat ch\u1ea1y li\u00ean t\u1ee5c<\/li>\n<\/ol>\n

      Dinh D\u01b0\u1ee1ng Cho Ng\u01b0\u1eddi Ch\u1ea1y B\u1ed9<\/h2>\n

      Carbohydrate l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y b\u1ed9. \u0102n nh\u1eb9 1-2 gi\u1edd tr\u01b0\u1edbc khi ch\u1ea1y (chu\u1ed1i, b\u00e1nh m\u00ec, y\u1ebfn m\u1ea1ch). Sau khi ch\u1ea1y h\u01a1n 60 ph\u00fat, c\u1ea7n b\u1ed5 sung protein v\u00e0 carb trong v\u00f2ng 30-45 ph\u00fat (c\u01a1m + tr\u1ee9ng, s\u1eefa chua + tr\u00e1i c\u00e2y). U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc: t\u1ed1i thi\u1ec3u 500ml n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y d\u00e0i.<\/p>\n

      \n

      “Kh\u00f4ng c\u00f3 runner t\u1ec7. Ch\u1ec9 c\u00f3 nh\u1eefng ng\u01b0\u1eddi t\u1eeb b\u1ecf qu\u00e1 s\u1edbm. M\u1ed7i d\u1eb7m ch\u1ea1y \u0111\u01b0\u1ee3c l\u00e0 m\u1ed9t chi\u1ebfn th\u1eafng \u2014 d\u00f9 b\u1ea1n ch\u1ea1y 10 ph\u00fat hay 3 gi\u1edd.” \u2014 C\u1ed9ng \u0111\u1ed3ng Runner’s World<\/p>\n<\/blockquote>\n

      K\u1ebft Lu\u1eadn<\/h2>\n

      Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch l\u00e0 h\u00e0nh tr\u00ecnh h\u1ecdc h\u1ecfi v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3. \u0110\u1eebng so s\u00e1nh m\u00ecnh v\u1edbi ng\u01b0\u1eddi kh\u00e1c \u2014 ch\u1ec9 so s\u00e1nh v\u1edbi ch\u00ednh m\u00ecnh c\u1ee7a ng\u00e0y h\u00f4m qua. B\u1eaft \u0111\u1ea7u ch\u1eadm, duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n, v\u00e0 b\u1ea1n s\u1ebd kh\u00e1m ph\u00e1 ra r\u1eb1ng ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 t\u1ed1t cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 li\u1ec1u thu\u1ed1c qu\u00fd gi\u00e1 cho t\u00e2m h\u1ed3n.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a. H\u01b0\u1edbng d\u1eabn to\u00e0n di\u1ec7n t\u1eeb k\u1ef9 thu\u1eadt th\u1edf, t\u01b0 th\u1ebf, l\u1ecbch t\u1eadp cho ng\u01b0\u1eddi m\u1edbi \u0111\u1ebfn dinh d\u01b0\u1ee1ng cho runner chuy\u00ean nghi\u1ec7p.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1461763011465-74d4a0fd7930?q=80&w=1740&auto=format&fit=crop&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8fA%3D%3D","fifu_image_alt":"","footnotes":""},"categories":[17],"tags":[18,20,21,22],"class_list":["post-609","post","type-post","status-publish","format-standard","hentry","category-sports","tag-fitness","tag-happiness","tag-health","tag-lifetstyle"],"wpmagazine_modules_lite_featured_media_urls":{"thumbnail":"","cvmm-medium":"","cvmm-medium-plus":"","cvmm-portrait":"","cvmm-medium-square":"","cvmm-large":"","cvmm-small":"","full":""},"categories_names":{"17":{"name":"Th\u1ec3 thao","link":"https:\/\/dev-wp.sieuma.com\/?cat=17"}},"tags_names":{"18":{"name":"Fitness","link":"https:\/\/dev-wp.sieuma.com\/?tag=fitness"},"20":{"name":"happiness","link":"https:\/\/dev-wp.sieuma.com\/?tag=happiness"},"21":{"name":"Health","link":"https:\/\/dev-wp.sieuma.com\/?tag=health"},"22":{"name":"lifetstyle","link":"https:\/\/dev-wp.sieuma.com\/?tag=lifetstyle"}},"comments_number":"0","_links":{"self":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/609","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=609"}],"version-history":[{"count":0,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=\/wp\/v2\/posts\/609\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev-wp.sieuma.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}