{"id":1745,"date":"2023-10-09T17:17:29","date_gmt":"2023-10-09T10:17:29","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=1745"},"modified":"2023-10-09T17:17:29","modified_gmt":"2023-10-09T10:17:29","slug":"thuat-ngu-chay-bo","status":"publish","type":"post","link":"\/blog\/thuat-ngu-chay-bo\/","title":{"rendered":"25++ Thu\u1eadt Ng\u1eef Ch\u1ea1y B\u1ed9 C\u01a1 B\u1ea3n Runners C\u1ea7n Ph\u1ea3i Bi\u1ebft"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>C\u00e1c thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 trong c\u00e1c gi\u1ea3i ch\u1ea1y&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Ch\u1ea1y road v\u00e0 ch\u1ea1y trail<\/strong><\/h3>\n\n\n\n<p>M\u1eb7c d\u00f9 c\u00f9ng l\u00e0 ch\u1ea1y b\u1ed9, tuy nhi\u00ean \u0111\u00e2y l\u00e0 hai lo\u1ea1i h\u00ecnh ch\u1ea1y kh\u00e1c nhau ho\u00e0n to\u00e0n. V\u1eady ch\u1ea1y road l\u00e0 g\u00ec?&nbsp;Ch\u1ea1y trail l\u00e0 nh\u01b0 th\u1ebf n\u00e0o?<\/p>\n\n\n\n<p><strong>Ch\u1ea1y road<\/strong> l\u00e0 ch\u1ea1y b\u1ed9 di\u1ec5n ra tr\u00ean <strong>\u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng<\/strong>, \u0111\u1ecba \u0111i\u1ec3m ch\u1ea1y road th\u01b0\u1eddng l\u00e0 nh\u1eefng n\u01a1i thu\u1eadn ti\u1ec7n, g\u1ea7n khu v\u1ef1c d\u00e2n c\u01b0. V\u00ed d\u1ee5 nh\u01b0:&nbsp;C\u00e1c con \u0111\u01b0\u1eddng ph\u1ed1 v\u1eafng ng\u01b0\u1eddi, ph\u1ed1 \u0111i b\u1ed9, c\u00f4ng vi\u00ean,&#8230;<\/p>\n\n\n<p><!-- \/wp:column --><!-- wp:column --><\/p>\n<div class=\"wp-block-column\"><!-- wp:image {\"align\":\"center\",\"sizeSlug\":\"large\",\"style\":{\"border\":{\"radius\":\"10px\"}}} -->\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p2340896\/k$444e1768c2486d11718967a3efb5b247\/800x800\/1370pt915\/1830xcr1830\/chay-road.webp\" alt=\"ch\u1ea1y road\" \/><\/p>\n<p style=\"text-align: center;\"><em>Ch\u1ea1y road tr\u00ean \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng\u00a0th\u01b0\u1eddng di\u1ec5n ra \u1edf nh\u1eefng \u0111\u01b0\u1eddng ph\u1ed1 v\u1eafng ng\u01b0\u1eddi\u00a0<\/em><\/p>\n<p><!-- \/wp:image --><\/p>\n<\/div>\n<p><!-- \/wp:column --><\/p>\n<p><!-- \/wp:columns --><!-- wp:paragraph --><\/p>\n<p><strong>Ch\u1ea1y trail <\/strong>l\u00e0 ch\u1ea1y b\u1ed9 \u0111\u1ecba h\u00ecnh, th\u01b0\u1eddng di\u1ec5n ra tr\u00ean c\u00e1c <strong>cung \u0111\u01b0\u1eddng m\u00f2n<\/strong>, cung \u0111\u01b0\u1eddng t\u1ef1 nhi\u00ean \u0111a \u0111\u1ecba h\u00ecnh nh\u01b0 \u0111\u01b0\u1eddng s\u1ecfi \u0111\u00e1, \u0111\u01b0\u1eddng n\u00fai, \u0111\u01b0\u1eddng r\u1eebng, v.v. Ch\u1ea1y trail s\u1ebd mang l\u1ea1i nhi\u1ec1u tr\u1ea3i nghi\u1ec7m tuy\u1ec7t v\u1eddi cho ng\u01b0\u1eddi ch\u1ea1y v\u1edbi c\u00e1c cung \u0111\u01b0\u1eddng thi\u00ean nhi\u00ean h\u00f9ng v\u0129, tuy\u1ec7t \u0111\u1eb9p.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Tuy nhi\u00ean, do cung \u0111\u01b0\u1eddng th\u01b0\u1eddng c\u00f3 \u0111\u1ecba h\u00ecnh kh\u00f3 nh\u1eb1n, ch\u1ea1y trail s\u1ebd \u0111\u00f2i h\u1ecfi \u0111\u1ed1i t\u01b0\u1ee3ng\u00a0tham gia c\u00f3 s\u1ef1 luy\u1ec7n t\u1eadp v\u1ec1 ch\u1ea1y b\u1ed9\u00a0v\u00e0 th\u1ec3 l\u1ef1c nh\u1ea5t \u0111\u1ecbnh. Do \u0111\u00f3, n\u1ebfu b\u1ea1n h\u1ee9ng th\u00fa v\u1edbi lo\u1ea1i h\u00ecnh ch\u1ea1y b\u1ed9 n\u00e0y, b\u1ea1n n\u00ean t\u00ecm hi\u1ec3u tr\u01b0\u1edbc v\u1ec1 <strong>quy t\u1eafc an to\u00e0n<\/strong> v\u00e0 <strong>trang b\u1ecb c\u00e1c \u0111\u1ed3 d\u00f9ng c\u1ea7n thi\u1ebft <\/strong>cho ch\u1ea1y trail.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph {\"style\":{\"color\":{\"background\":\"#8dd2fc73\"},\"spacing\":{\"padding\":{\"right\":\"0\",\"left\":\"0\",\"top\":\"0\",\"bottom\":\"0\"}}}} --><\/p>\n<p><strong>&gt;&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.decathlon.vn\/blog\/chay-trail-can-chuan-bi-gi?utm_source=blog&amp;utm_medium=cta&amp;utm_campaign=journey_Running_term\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y trail c\u1ea7n chu\u1ea9n b\u1ecb g\u00ec?<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>2. 5K, 10K, 21K, 42K &#8211; Ch\u1ec9 s\u1ed1 c\u1ef1 ly ch\u1ea1y b\u1ed9\u00a0<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>5K, 10K, 21K, 42K\u00a0l\u00e0 c\u00e1c\u00a0thu\u1eadt ng\u1eef trong marathon\u00a0ch\u1ec9 \u0111\u1ed9 d\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y trong c\u00e1c gi\u1ea3i ch\u1ea1y b\u1ed9. C\u1ef1 ly ch\u1ea1y b\u1ed9 c\u00e0ng l\u1edbn \u0111\u00f2i h\u1ecfi k\u1ef9 thu\u1eadt v\u00e0 tr\u00ecnh \u0111\u1ed9 t\u1eadp luy\u1ec7n cao h\u01a1n.<\/p>\n<table style=\"width: 833px; height: 159px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>Ch\u1ec9 s\u1ed1 c\u1ef1 ly ch\u1ea1y b\u1ed9<\/strong><\/td>\n<td style=\"text-align: center;\"><strong>\u00a0\u0110\u1ed1i t\u01b0\u1ee3ng tham gia<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">5K<\/td>\n<td>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">10K<\/td>\n<td>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">21K<\/td>\n<td>V\u1eadn \u0111\u1ed9ng vi\u00ean hay runners nhi\u1ec1u kinh nghi\u1ec7m<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\">42K<\/td>\n<td>V\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 t\u1eadp luy\u1ec7n chuy\u00ean nghi\u1ec7p<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li>5K, hay 5km, \u00fd ch\u1ec9 c\u1ef1 ly ch\u1ea1y b\u1ed9 5000 m\u00e9t. \u0110\u00e2y l\u00e0 c\u1ef1 ly ch\u1ea1y l\u00fd t\u01b0\u1edfng d\u00e0nh cho <strong>n<\/strong>g\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/li>\n<li>10K, hay 10km, \u00fd ch\u1ec9 c\u1ef1 ly ch\u1ea1y 10.000 m\u00e9t. C\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn b\u1eb1ng t\u00ean g\u1ecdi kh\u00e1c 10K Run, 10000, 10km. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t c\u1ef1 ly ch\u1ea1y d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9, c\u1ef1 ly n\u00e0y s\u1ebd th\u1eed th\u00e1ch h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi 5K.<\/li>\n<li>21K, hay 21 km, c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00ean g\u1ecdi Half-Marathon hay B\u00e1n Marathon. C\u1ef1 ly 21km s\u1ebd ph\u00f9 h\u1ee3p cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean hay runners nhi\u1ec1u kinh nghi\u1ec7m.<\/li>\n<li>42K, hay 42 km, c\u00f2n \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn v\u1edbi t\u00ean g\u1ecdi Marathon. \u0110\u00e2y l\u00e0 c\u1ef1 ly ch\u1ea1y \u0111\u01b0\u1eddng tr\u01b0\u1eddng ch\u1ec9 d\u00e0nh cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 t\u1eadp luy\u1ec7n chuy\u00ean nghi\u1ec7p.<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item --><!-- \/wp:list-item --><!-- wp:list-item --><!-- \/wp:list-item --><!-- wp:list-item --><!-- \/wp:list-item --><\/ul>\n<p><!-- \/wp:list --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-buttons\"><!-- wp:button {\"textAlign\":\"center\",\"backgroundColor\":\"custom-conversion-yellow\",\"textColor\":\"custom-black-text\",\"style\":{\"border\":{\"radius\":\"8px\"}}} --><\/div>\n<div class=\"wp-block-button\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-custom-black-text-color has-custom-conversion-yellow-background-color has-text-color has-background has-text-align-center wp-element-button\" style=\"border-radius: 8px;\" href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-running?utm_source=blog&amp;utm_medium=cta&amp;utm_campaign=upper_Running_terms\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Xem \u0110\u1ed3 Ch\u1ea1y B\u1ed9<\/strong><\/a><\/div>\n<p><!-- \/wp:button --><\/p>\n<p><!-- \/wp:buttons --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>3. Pace l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Pace l\u00e0 <strong>t\u1ed1c \u0111\u1ed9 b\u1ea1n ch\u1ea1y tr\u00ean m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng c\u1ee5 th\u1ec3<\/strong>. Pace trong ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c \u0111o b\u1eb1ng \u0111\u01a1n v\u1ecb th\u1eddi gian tr\u00ean \u0111\u01a1n v\u1ecb kho\u1ea3ng c\u00e1ch, v\u00ed d\u1ee5 nh\u01b0 s\u1ed1 ph\u00fat ho\u00e0n th\u00e0nh m\u1ed9t d\u1eb7m ho\u1eb7c s\u1ed1 ph\u00fat ho\u00e0n th\u00e0nh m\u1ed9t km.<\/p>\n<ul>\n<li><strong>Pace c\u00e0ng th\u1ea5p<\/strong> ngh\u0129a l\u00e0 <strong>b\u1ea1n \u0111ang ch\u1ea1y nhanh h\u01a1n<\/strong><\/li>\n<li>Trong khi m\u1ed9t <strong>pace cao h\u01a1n<\/strong> c\u00f3 ngh\u0129a l\u00e0 <strong>b\u1ea1n \u0111ang ch\u1ea1y ch\u1eadm h\u01a1n<\/strong>.<\/li>\n<\/ul>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>V\u00ed d\u1ee5: N\u1ebfu b\u1ea1n ho\u00e0n th\u00e0nh 1km ch\u1ea1y trong v\u00f2ng 5 ph\u00fat th\u00ec pace c\u1ee7a b\u1ea1n l\u00e0 pace 5.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>4. Duathlon<\/strong><\/h3>\n<p>Duathlon l\u00e0 m\u00f4n th\u1ec3 thao 2 m\u00f4n ph\u1ed1i h\u1ee3p, \u0111\u00e2y l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9 v\u00e0 \u0111\u1ea1p xe.<\/p>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>5. Triathlon<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Triathlon l\u00e0 m\u00f4n th\u1ec3 thao ba m\u00f4n ph\u1ed1i h\u1ee3p, bao g\u1ed3m: B\u01a1i l\u1ed9i, \u0111\u1ea1p xe v\u00e0 ch\u1ea1y b\u1ed9.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:columns --><\/p>\n<div class=\"wp-block-columns\"><!-- wp:column --><\/div>\n<div class=\"wp-block-column\"><!-- wp:columns -->\n<div class=\"wp-block-columns\"><!-- wp:column {\"style\":{\"spacing\":{\"padding\":{\"right\":\"var:preset|spacing|small\",\"left\":\"var:preset|spacing|small\",\"bottom\":\"0\"},\"blockGap\":\"0\"},\"color\":{\"background\":\"#fcb9002e\"}},\"layout\":{\"type\":\"default\"},\"fontSize\":\"base\"} -->\n<div class=\"wp-block-column has-background has-base-font-size\" style=\"background-color: #fcb9002e; padding-right: var(--wp--preset--spacing--small); padding-bottom: 0; padding-left: var(--wp--preset--spacing--small);\"><!-- wp:paragraph {\"fontSize\":\"large\"} -->\n<p><strong>C\u00f3 th\u1ec3 b\u1ea1n c\u0169ng quan t\u00e2m:<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/10\/Homebanner-sale-eol-e1698375195464.webp\" alt=\"Banner End Season Sale\" width=\"442\" height=\"249\" \/><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.decathlon.vn\/blog\/sieu-sale-cuoi-nam-2023\" rel=\"noreferrer noopener\" target=\"_blank\">[Khuy\u1ebfn M\u00e3i 2023] Si\u00eau Sale Cu\u1ed1i N\u0103m \u2013 Gi\u00e1 T\u1ed1t Ch\u01b0a T\u1eebng C\u00f3<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:latest-posts {\"categories\":[{\"id\":38,\"count\":2,\"description\":\"\",\"link\":\"https:\/\/www.decathlon.vn\/blog\/category\/thong-tin-uu-dai\",\"name\":\"C\u00e1c Ch\u01b0\u01a1ng Tr\u00ecnh \u01afu \u0110\u00e3i\",\"slug\":\"thong-tin-uu-dai\",\"taxonomy\":\"category\",\"parent\":0,\"meta\":[],\"yoast_head\":\"\\u003c!\\u002d\\u002d This site is optimized with the Yoast SEO plugin v20.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ \\u002d\\u002d\\u003e\\n\\u003ctitle\\u003eKinh nghi\u1ec7m C\u00e1c Ch\u01b0\u01a1ng Tr\u00ecnh \u01afu \u0110\u00e3i - Decathlon Blog\\u003c\/title\\u003e\\n\\u003cmeta name=\\u0022description\\u0022 content=\\u0022T\u1ed5ng h\u1ee3p ki\u1ebfn th\u1ee9c, kinh nghi\u1ec7m v\u1ec1 C\u00e1c Ch\u01b0\u01a1ng Tr\u00ecnh \u01afu \u0110\u00e3i: b\u00e0i t\u1eadp, c\u00e1ch ch\u1ecdn v\u00e0 b\u1ea3o qu\u1ea3n s\u1ea3n ph\u1ea9m th\u1ec3 thao ph\u00f9 h\u1ee3p t\u1ea1i Decathlon Blog. Kh\u00e1m ph\u00e1 ngay!\\u0022 \/\\u003e\\n\\u003cmeta name=\\u0022robots\\u0022 content=\\u0022index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\\u0022 \/\\u003e\\n\\u003clink rel=\\u0022canonical\\u0022 href=\\u0022https:\/\/www.decathlon.vn\/blog\/category\/thong-tin-uu-dai\\u0022 \/\\u003e\\n\\u003cmeta property=\\u0022og:locale\\u0022 content=\\u0022en_US\\u0022 \/\\u003e\\n\\u003cmeta property=\\u0022og:type\\u0022 content=\\u0022article\\u0022 \/\\u003e\\n\\u003cmeta property=\\u0022og:title\\u0022 content=\\u0022Kinh nghi\u1ec7m C\u00e1c Ch\u01b0\u01a1ng Tr\u00ecnh \u01afu \u0110\u00e3i - Decathlon Blog\\u0022 \/\\u003e\\n\\u003cmeta property=\\u0022og:description\\u0022 content=\\u0022T\u1ed5ng h\u1ee3p ki\u1ebfn th\u1ee9c, kinh nghi\u1ec7m v\u1ec1 C\u00e1c Ch\u01b0\u01a1ng Tr\u00ecnh \u01afu \u0110\u00e3i: b\u00e0i t\u1eadp, c\u00e1ch ch\u1ecdn v\u00e0 b\u1ea3o qu\u1ea3n s\u1ea3n ph\u1ea9m th\u1ec3 thao ph\u00f9 h\u1ee3p t\u1ea1i Decathlon Blog. 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Ch\u1ea1y Track l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Track l\u00e0 <strong>\u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 trong s\u00e2n v\u1eadn \u0111\u1ed9ng<\/strong>, ch\u1ea1y Track l\u00e0 ch\u1ea1y b\u1ed9 trong s\u00e2n v\u1eadn \u0111\u1ed9ng,\u00a0m\u1ed7i v\u00f2ng d\u00e0i <strong>400m<\/strong>. T\u00f9y v\u00e0o c\u1ef1 ly thi \u0111\u1ea5u m\u00e0 b\u1ea1n s\u1ebd s\u1ebd ch\u1ea1y 1\/4 (100m) \u0111\u1ebfn 25 v\u00f2ng track (10.000m).<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>7. BIB ch\u1ea1y vi\u1ebft t\u1eaft c\u1ee7a t\u1eeb g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Trong v\u00f4 v\u00e0n c\u00e1c thu\u1eadt ng\u1eef trong marathon th\u00ec thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 n\u00e0y g\u1eb7p r\u1ea5t nhi\u1ec1u. V\u1eady BIB ch\u1ea1y l\u00e0 vi\u1ebft t\u1eaft c\u1ee7a t\u1eeb g\u00ec?\u00a0<\/p>\n<p>BIB l\u00e0 <strong>s\u1ed1 b\u00e1o danh<\/strong> c\u1ee7a ng\u01b0\u1eddi tham gia gi\u1ea3i ch\u1ea1y. In tr\u00ean m\u1ed7i BIB l\u00e0 m\u1ed9t s\u1ed1 th\u1ee9 t\u1ef1 ri\u00eang bi\u1ec7t cho m\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean tham gia theo m\u00e0u s\u1eafc kh\u00e1c nhau t\u00f9y v\u00e0o t\u1eebng lo\u1ea1i c\u1ef1 ly. Nh\u1edd \u0111\u00f3, ban t\u1ed5 ch\u1ee9c c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng ph\u00e2n lo\u1ea1i v\u00e0 \u0111i\u1ec1u h\u01b0\u1edbng c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean, nh\u1ea5t l\u00e0 trong c\u00e1c s\u1ef1 ki\u1ec7n ch\u1ea1y b\u1ed9 l\u1edbn v\u00e0 nhi\u1ec1u c\u1ef1 ly.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:image {\"align\":\"center\",\"sizeSlug\":\"large\",\"style\":{\"border\":{\"radius\":\"10px\"}}} --><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p2413896\/k$cf487a886dd14feac3a3f4ac2326eaa5\/800x533\/chay-bo.webp\" alt=\"bib ch\u1ea1y b\u1ed9\" \/><\/p>\n<p style=\"text-align: center;\"><em>Thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 BIB ch\u00ednh l\u00e0 s\u1ed1 b\u00e1o danh c\u1ee7a ng\u01b0\u1eddi tham gia ch\u1ea1y<\/em><\/p>\n<p><!-- \/wp:image --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>8. PR trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Trong ch\u1ea1y b\u1ed9 marathon, PR\u00a0l\u00e0 k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n, t\u1ed1c \u0111\u1ed9 nhanh\u00a0nh\u1ea5t m\u00e0 b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c cho m\u1ed9t c\u1ef1 ly nh\u1ea5t \u0111\u1ecbnh,\u00a0\u0111\u01b0\u1ee3c vi\u1ebft t\u1eaft c\u1ee7a \u201cPersonal Record\u201d.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>9. DNF l\u00e0 g\u00ec?<\/strong><\/h3>\n<p>DNF l\u00e0 vi\u1ebft t\u1eaft c\u1ee7a c\u1ee5m t\u1eeb\u00a0<strong>\u201cDid not finish\u201d<\/strong>, ngh\u0129a l\u00e0 kh\u00f4ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua. C\u1ee5m t\u1eeb DNF trong ch\u1ea1y b\u1ed9\u00a0th\u01b0\u1eddng d\u00f9ng \u0111\u1ec3 ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi tham gia cu\u1ed9c \u0111ua nh\u01b0ng\u00a0<strong>kh\u00f4ng ho\u00e0n th\u00e0nh<\/strong>\u00a0c\u1ef1 ly c\u1ee7a m\u00ecnh trong th\u1eddi gian cho ph\u00e9p.<\/p>\n<h3><strong>10. DNS trong ch\u1ea1y b\u1ed9\u00a0l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:list --><\/p>\n<p>DNS l\u00e0 vi\u1ebft t\u1eaft c\u1ee7a c\u1ee5m t\u1eeb \u201c<strong>Did not start<\/strong>\u201d, th\u01b0\u1eddng d\u00e0nh cho ng\u01b0\u1eddi \u0111\u0103ng k\u00fd tham gia nh\u01b0ng <strong>kh\u00f4ng tham d\u1ef1<\/strong> cu\u1ed9c \u0111ua.<\/p>\n<p><!-- \/wp:list --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>11. HR trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>HR l\u00e0 vi\u1ebft t\u1eaft c\u1ee7a\u00a0c\u1ee5m t\u1eeb \u201c<strong>heart rate<\/strong>\u201d ngh\u0129a l\u00e0 <strong>nh\u1ecbp tim trung b\u00ecnh<\/strong> trong th\u1eddi gian ch\u1ea1y.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>12. Cadence l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Cadence l\u00e0 <strong>s\u1ed1 l\u1ea7n b\u00e0n ch\u00e2n ti\u1ebfp \u0111\u1ea5t<\/strong> trong m\u1ed9t ph\u00fat. V\u00ed d\u1ee5, n\u1ebfu ch\u00e2n b\u1ea1n ti\u1ebfp \u0111\u1ea5t 180 l\u1ea7n trong 1 ph\u00fat, ch\u1ec9 s\u1ed1 cadence c\u1ee7a b\u1ea1n l\u00e0 180\/ph\u00fat. Ch\u1ec9 s\u1ed1 n\u00e0y c\u00e0ng cao, th\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a b\u1ea1n c\u00e0ng nhanh.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>13. VO2 Max l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>VO2 Max l\u00e0 ch\u1ec9 s\u1ed1 ch\u1ec9 <strong>l\u01b0\u1ee3ng oxy t\u1ed1i \u0111a m\u00e0 c\u01a1 th\u1ec3 h\u1ea5p thu<\/strong> trong m\u1ed9t ph\u00fat v\u1eadn \u0111\u1ed9ng. VO2 Max c\u00e0ng cao th\u1ec3 hi\u1ec7n r\u1eb1ng b\u1ea1n v\u1eadn \u0111\u1ed9ng c\u00e0ng hi\u1ec7u qu\u1ea3, c\u00e0ng kh\u1ecfe.<\/p>\n<h3><strong>13.\u00a0DSQ trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h3>\n<p>DSQ\u00a0c\u00f3 ngh\u0129a l\u00e0 b\u1ecb lo\u1ea1i,\u00a0vi\u1ebft t\u1eaft c\u1ee7a &#8220;Disqualified&#8221;. DSQ \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng khi ng\u01b0\u1eddi tham gia ch\u1ea1y\u00a0vi ph\u1ea1m c\u00e1c quy \u0111\u1ecbnh ho\u1eb7c lu\u1eadt l\u1ec7 c\u1ee7a cu\u1ed9c thi v\u00e0 b\u1ecb lo\u1ea1i kh\u1ecfi cu\u1ed9c \u0111ua.<\/p>\n<h3><strong><!-- \/wp:paragraph --><!-- wp:heading --><\/strong><\/h3>\n<h2><strong>C\u00e1c thu\u1eadt ng\u1eef trong ch\u1ea1y b\u1ed9 cho t\u1eadp luy\u1ec7n<\/strong><\/h2>\n<h2><!-- \/wp:heading --><!-- wp:heading {\"level\":3} --><\/h2>\n<h3><strong>1. Base Run l\u00e0 g\u00ec?<\/strong><\/h3>\n<h3><!-- \/wp:heading --><!-- wp:paragraph --><\/h3>\n<p>Base Run l\u00e0 t\u00ean g\u1ecdi d\u00e0nh cho bu\u1ed5i ch\u1ea1y c\u00f3 c\u1ef1 ly t\u1eeb ng\u1eafn \u0111\u1ebfn trung b\u00ecnh m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y v\u1edbi <strong>t\u1ed1c \u0111\u1ed9 tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 nhi\u00ean nh\u1ea5t<\/strong>. C\u00e1c bu\u1ed5i ch\u1ea1y base run \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng r\u1ea5t ph\u1ed5 bi\u1ebfn, nh\u1eb1m <strong>r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n cho ng\u01b0\u1eddi ch\u1ea1y<\/strong>. T\u1eadp luy\u1ec7n b\u00e0i Base Run th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap <strong>c\u1ea3i thi\u1ec7n<\/strong> <strong>\u0111\u1ed9 d\u1ebbo dai, k\u1ef9 thu\u1eadt h\u00f4 h\u1ea5p, nh\u1ecbp tim<\/strong>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<p><strong>2. Progressive Run<\/strong><\/p>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Progressive Run hay c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <strong>ch\u1ea1y t\u0103ng t\u1ed1c<\/strong>. Trong b\u00e0i t\u1eadp n\u00e0y, ng\u01b0\u1eddi ch\u1ea1y s\u1ebd ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 t\u1ef1 nhi\u00ean sau \u0111\u00f3 t\u0103ng d\u1ea7n \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 mong mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>3. Interval Run<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Interval Run c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 <strong>ch\u1ea1y bi\u1ebfn t\u1ed1c<\/strong> hay<strong> ch\u1ea1y ng\u1eaft qu\u00e3ng<\/strong>. \u0110\u00fang nh\u01b0 c\u00e1i t\u00ean c\u1ee7a n\u00f3, b\u1ea1n s\u1ebd <strong>ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 kh\u00e1c nhau<\/strong> trong su\u1ed1t bu\u1ed5i ch\u1ea1y, t\u1eeb t\u1ed1c \u0111\u1ed9 cao sang t\u1ed1c \u0111\u1ed9 th\u1ea5p v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. Nh\u1edd c\u00f3 s\u1ef1 xen k\u1ebd gi\u1eefa c\u00e1c \u0111o\u1ea1n ch\u1ea1y ch\u1eadm ho\u1eb7c \u0111\u1ee9ng y\u00ean, b\u1ea1n s\u1ebd<strong> d\u00e0n tr\u1ea3i s\u1ee9c l\u1ef1c h\u1ee3p l\u00fd <\/strong>cho to\u00e0n b\u1ed9 \u0111\u01b0\u1eddng \u0111ua.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:image {\"align\":\"center\",\"sizeSlug\":\"large\",\"style\":{\"border\":{\"radius\":\"10px\"}}} --><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"border-radius: 10px;\" src=\"https:\/\/contents.mediadecathlon.com\/p1578233\/k$53aa8dbabc2f979fb4dbc44f710ec728\/800x533\/chay-bo-thuat-ngu.webp\" alt=\"thu\u1eadt ng\u1eef v\u1ec1 ch\u1ea1y b\u1ed9\" \/><\/p>\n<p style=\"text-align: center;\"><em>Interval Run th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 luy\u1ec7n t\u1ed1c \u0111\u1ed9, s\u1ee9c ch\u1ecbu \u0111\u1ef1ng, \u0111\u1ed9 d\u1ebbo dai<\/em><\/p>\n<h3><strong>4. Ch\u1ea1y Tempo Run l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Ch\u1ea1y Tempo Run l\u00e0\u00a0b\u1ea1n s\u1ebd ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n b\u00ecnh th\u01b0\u1eddng. Ki\u1ec3u t\u1eadp ch\u1ea1y n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng khi b\u1ea1n mong mu\u1ed1n <strong>\u0111\u1ea1t t\u1ed1c \u0111\u1ed9 mong mu\u1ed1n <\/strong>trong cu\u1ed9c thi v\u00e0 <strong>duy tr\u00ec trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh<\/strong>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>5. Drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Drill l\u00e0 b\u00e0i t\u1eadp v\u1edbi ph\u01b0\u01a1ng ph\u00e1p<strong> l\u1eb7p \u0111i l\u1eb7p l\u1ea1i<\/strong> nh\u1eb1m c\u1ea3i thi\u1ec7n m\u1ed9t k\u1ef9 thu\u1eadt c\u1ee5 th\u1ec3.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>6. Long Run l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Long run l\u00e0 c\u00e1c <strong>bu\u1ed5i ch\u1ea1y d\u00e0i<\/strong>, nh\u1eb1m <strong>luy\u1ec7n t\u1eadp s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3<\/strong> cho c\u00e1c m\u1ee5c ti\u00eau cao h\u01a1n. Do \u0111\u00f3, c\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i c\u00f3 th\u1ec3 s\u1ebd l\u00e0m b\u1ea1n t\u1eeb u\u1ec3 o\u1ea3i \u0111\u1ebfn ki\u1ec7t s\u1ee9c.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>7. Brick (\u0110\u1eadp g\u1ea1ch)<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Brick l\u00e0 t\u00ean g\u1ecdi c\u1ee7a m\u1ed9t<strong> b\u00e0i t\u1eadp k\u1ebft h\u1ee3p hai m\u00f4n trong c\u00f9ng m\u1ed9t bu\u1ed5i t\u1eadp<\/strong> xen c\u00e1c kho\u1ea3ng ngh\u1ec9 r\u1ea5t ng\u1eafn, m\u1ee5c ti\u00eau l\u00e0 \u0111\u1ec3 ng\u01b0\u1eddi t\u1eadp d\u1ea7n quen v\u1edbi vi\u1ec7c chuy\u1ec3n \u0111\u1ed5i tr\u1ea1ng th\u00e1i v\u1eadn \u0111\u1ed9ng. Do \u0111\u00f3, b\u00e0i t\u1eadp n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c d\u00f9ng trong luy\u1ec7n t\u1eadp cho thi \u0111\u1ea5u 2 m\u00f4n ph\u1ed1i h\u1ee3p (duathlon) ho\u1eb7c 3 m\u00f4n ph\u1ed1i h\u1ee3p (triathlon).<\/p>\n<h3><strong>8. Cadence l\u00e0 g\u00ec?<\/strong><\/h3>\n<p>Cadence l\u00e0 nh\u1ecbp b\u01b0\u1edbc ch\u1ea1y, c\u00f3 th\u1ec3 hi\u1ec3u ch\u00ednh l\u00e0\u00a0s\u1ed1 l\u1ea7n ch\u00e2n b\u1ea1n ch\u1ea1m \u0111\u1ea5t trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh, th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111o trong 60 gi\u00e2y. Cadence c\u00f2n c\u00f3 th\u1ec3 t\u00ednh\u00a0d\u1ef1a v\u00e0o s\u1ed1 l\u1ea7n m\u1ed9t b\u00ean ch\u00e2n (tr\u00e1i ho\u1eb7c ph\u1ea3i) ti\u1ebfp \u0111\u1ea5t trong m\u1ed9t ph\u00fat. Khi \u0111\u00f3 gi\u00e1 tr\u1ecb c\u1ee7a Cadence s\u1ebd gi\u1ea3m 1\/2.\u00a0<\/p>\n<p><strong><!-- \/wp:paragraph --><!-- wp:heading --><\/strong><\/p>\n<h2><strong>C\u00e1c thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 v\u1ec1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 ph\u1ee5c h\u1ed3i<\/strong><\/h2>\n<p><!-- \/wp:heading --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>1. RICE trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>RICE l\u00e0 ph\u01b0\u01a1ng ph\u00e1p <strong>h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng<\/strong> hi\u1ec7u qu\u1ea3 v\u1edbi 4 b\u01b0\u1edbc Rest, Ice, Compression, Elevation. Ch\u1eef c\u00e1i \u0111\u1ea7u c\u1ee7a m\u1ed7i b\u01b0\u1edbc h\u1ee3p th\u00e0nh ph\u01b0\u01a1ng ph\u00e1p RICE.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul><!-- wp:list-item -->\n<li><strong>Rest<\/strong>: Ngh\u1ec9 ng\u01a1i<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li><strong>Ice<\/strong>: Ch\u01b0\u1eddm \u0111\u00e1.<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li><strong>Compression<\/strong>: B\u0103ng \u00e9p v\u00f9ng ch\u1ea5n th\u01b0\u01a1ng<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li><strong>Elevation<\/strong>: G\u00e1c cao ch\u00e2n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><!-- wp:paragraph {\"style\":{\"color\":{\"background\":\"#8dd2fc61\"},\"spacing\":{\"padding\":{\"top\":\"0\",\"bottom\":\"0\",\"left\":\"0\",\"right\":\"0\"}}}} --><\/p>\n<p><strong>&gt;&gt;&gt; Xem th\u00eam: <\/strong>S\u01a1 c\u1ee9u ch\u1ea5n th\u01b0\u01a1ng th\u1ec3 thao b\u1eb1ng <a href=\"https:\/\/www.decathlon.vn\/blog\/phuong-phap-rice?utm_source=blog&amp;utm_medium=cta&amp;utm_campaign=journey_Running_term\" target=\"_blank\" rel=\"noopener\">ph\u01b0\u01a1ng ph\u00e1p RICE<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>2. Ch\u1ea1y Recovery l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Recovery Run c\u00f3 ngh\u0129a ti\u1ebfng Vi\u1ec7t l\u00e0<strong> ch\u1ea1y ph\u1ee5c h\u1ed3i<\/strong>. V\u1edbi m\u1ee5c \u0111\u00edch \u0111\u1ec3 <strong>duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9<\/strong> trong l\u00fac c\u01a1 th\u1ec3 v\u1eabn \u0111ang ph\u1ee5c h\u1ed3i, c\u00e1c b\u00e0i ch\u1ea1y ph\u1ee5c h\u1ed3i bao g\u1ed3m c\u00e1c bu\u1ed5i ch\u1ea1y c\u1ef1 ly ng\u1eafn \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm, nh\u1eb9 nh\u00e0ng th\u01b0 gi\u00e3n.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>3. Chafing l\u00e0 g\u00ec?\u00a0<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Chafing trong ti\u1ebfng Vi\u1ec7t ch\u1ec9 <strong>tr\u1ea7y x\u01b0\u1edbc tr\u00ean da <\/strong>trong qu\u00e1 tr\u00ecnh ch\u1ea1y hay t\u1eadp luy\u1ec7n \u1edf v\u00f9ng da li\u00ean t\u1ee5c c\u1ecd x\u00e1t v\u1edbi qu\u1ea7n \u00e1o.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:image {\"align\":\"center\",\"scale\":\"cover\",\"sizeSlug\":\"large\",\"style\":{\"border\":{\"radius\":\"10px\"}}} --><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" style=\"border-radius: 10px; object-fit: cover;\" src=\"https:\/\/contents.mediadecathlon.com\/p1644161\/k$4186a5dafa61d92da49c3fadbf3c2a61\/800x533\/chong-rop-da.webp\" alt=\"r\u1ed9p da\" \/><\/p>\n<p style=\"text-align: center;\"><em>Chafing l\u00e0 t\u00ecnh tr\u1ea1ng ki\u0301ch \u01b0\u0301ng da do ma sa\u0301t xa\u0309y th\u01b0\u01a1\u0300ng xa\u0309y ra\u00a0<\/em><\/p>\n<p><!-- \/wp:image --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>4. Blister l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Blister ngh\u0129a l\u00e0 <strong>ph\u1ed3ng r\u1ed9p<\/strong>, ch\u1ec9 t\u00ecnh tr\u1ea1ng ph\u1ed3ng r\u1ed9p da, \u0111\u1eb7c bi\u1ec7t l\u00e0 ph\u1ea7n b\u00e0n ch\u00e2n, khi ch\u1ea1y b\u1ed9.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>5. Shin Splint l\u00e0 g\u00ec?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Shin Splint l\u00e0 thu\u1eadt ng\u1eef ch\u1ec9 <strong>nh\u1eefng c\u01a1n \u0111au nh\u00f3i d\u1ecdc c\u1eb3ng ch\u00e2n<\/strong> th\u01b0\u1eddng x\u1ea3y ra khi ch\u1ea1y b\u1ed9. Nguy\u00ean nh\u00e2n g\u00e2y ra th\u01b0\u1eddng l\u00e0 do v\u1eadn \u0111\u1ed9ng l\u00e0m <strong>qu\u00e1 t\u1ea3i c\u01a1 x\u01b0\u01a1ng<\/strong>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-buttons\"><!-- wp:button {\"textAlign\":\"center\",\"backgroundColor\":\"custom-conversion-yellow\",\"textColor\":\"custom-black-text\",\"style\":{\"border\":{\"radius\":\"8px\"}}} --><\/div>\n<div class=\"wp-block-button\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-custom-black-text-color has-custom-conversion-yellow-background-color has-text-color has-background has-text-align-center wp-element-button\" style=\"border-radius: 8px;\" href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-running?utm_source=blog&amp;utm_medium=cta&amp;utm_campaign=bottom_Running_terms\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Xem \u0110\u1ed3 Ch\u1ea1y B\u1ed9<\/strong><\/a><\/div>\n<p><!-- \/wp:button --><\/p>\n<p><!-- \/wp:buttons --><!-- wp:paragraph --><\/p>\n<p>Mong r\u1eb1ng c\u00e1c<strong> thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9<\/strong> tr\u00ean \u0111\u00e2y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 b\u1ed9 m\u00f4n y\u00eau th\u00edch v\u00e0 t\u1ef1 tin khi tham gia c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9.<\/p>\n<p><!-- \/wp:paragraph --><\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00e1c thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 trong c\u00e1c gi\u1ea3i ch\u1ea1y&nbsp; 1. Ch\u1ea1y road v\u00e0 ch\u1ea1y trail M\u1eb7c d\u00f9 c\u00f9ng l\u00e0 ch\u1ea1y b\u1ed9, tuy nhi\u00ean \u0111\u00e2y l\u00e0&hellip;<\/p>\n","protected":false},"author":5,"featured_media":1759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18,8],"tags":[],"class_list":["post-1745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-chay-bo","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684.webp",800,450,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684-150x150.webp",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684-300x169.webp",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684-768x432.webp",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684.webp",800,450,false],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684.webp",800,450,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684.webp",800,450,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/10\/thuat-ngu-chay-bo-e1696846623684.webp",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"C\u00e1c thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 trong c\u00e1c gi\u1ea3i ch\u1ea1y&nbsp; 1. Ch\u1ea1y road v\u00e0 ch\u1ea1y trail M\u1eb7c d\u00f9 c\u00f9ng l\u00e0 ch\u1ea1y b\u1ed9, tuy nhi\u00ean \u0111\u00e2y l\u00e0&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/1745","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=1745"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/1745\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/1759"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=1745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=1745"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=1745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}