{"id":1843,"date":"2023-11-03T14:26:43","date_gmt":"2023-11-03T07:26:43","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=1843"},"modified":"2023-11-03T14:26:43","modified_gmt":"2023-11-03T07:26:43","slug":"nen-chay-bo-bao-nhieu-phut-moi-ngay","status":"publish","type":"post","link":"\/blog\/nen-chay-bo-bao-nhieu-phut-moi-ngay\/","title":{"rendered":"[CHUY\u00caN GIA GI\u1ea2I \u0110\u00c1P] &#8211; N\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7?"},"content":{"rendered":"\n<p>Bi\u1ebft ch\u00ednh x\u00e1c <strong>n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o an to\u00e0n, h\u1ea1n ch\u1ebf c\u00e1c nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng cho ng\u01b0\u1eddi t\u1eadp. Tham kh\u1ea3o ngay b\u00e0i vi\u1ebft b\u00ean d\u01b0\u1edbi \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c g\u1ee3i \u00fd chi ti\u1ebft v\u1ec1 th\u1eddi gian t\u1ed1i \u01b0u cho t\u1eebng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u1ee5 th\u1ec3 nh\u00e9!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. N\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7<\/h2>\n\n\n\n<p>Th\u1eddi gian ch\u1ea1y b\u1ed9 ph\u1ee5 thu\u1ed9c v\u00e0o<strong> m\u1ee5c ti\u00eau v\u00e0 th\u1ec3 l\u1ef1c<\/strong> c\u1ee7a b\u1ea1n, b\u1edfi v\u1eady \u0111\u1ec3 bi\u1ebft n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y, b\u1ea1n c\u1ea7n c\u00e2n nh\u1eafc d\u1ef1a tr\u00ean tr\u1ea1ng th\u00e1i c\u1ee7a b\u1ea3n th\u00e2n c\u0169ng nh\u01b0 y\u00eau c\u1ea7u t\u1eadp luy\u1ec7n \u0111\u01b0\u1ee3c \u0111\u1eb7t ra.<\/p>\n\n\n\n<p>Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 th\u1eddi gian ch\u1ea1y b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\" style=\"width: 100%; border-color: #030303; height: 276px;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr style=\"height: 46px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; height: 46px;\" data-align=\"center\"><strong>\u0110\u1ed1i t\u01b0\u1ee3ng<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 46px;\" data-align=\"center\"><strong>S\u1ed1 ph\u00fat ch\u1ea1y<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 46px;\" data-align=\"center\"><strong>Pace trung b\u00ecnh<\/strong> <strong>(Nh\u1ecbp \u0111\u1ed9 ph\u00fat\/km)<\/strong><\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee5c ti\u00eau 5K<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">20 &#8211; 40 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">8 &#8211; 7<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean v\u1edbi m\u1ee5c ti\u00eau 10K<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">45 &#8211; 60 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">7 &#8211; 6<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">30 &#8211; 60 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">8 &#8211; 7<\/td>\n<\/tr>\n<tr style=\"height: 46px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 46px;\" data-align=\"center\">Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 46px;\" data-align=\"center\">25 &#8211; 30 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 46px;\" data-align=\"center\">8 &#8211; 7<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">30 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">8 &#8211; 7<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 Marathon<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">2 &#8211; 4 ti\u1ebfng\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">6 &#8211; 3<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 t\u1ed1c \u0111\u1ed9 cao<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">30 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">3 &#8211; 2<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Tr\u1ebb em d\u01b0\u1edbi 14 tu\u1ed5i<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">10 &#8211; 15 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">10 &#8211; 9<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td class=\"has-text-align-center\" style=\"width: 48.3334%; text-align: left; height: 23px;\" data-align=\"center\">Tr\u1ebb em trong \u0111\u1ed9 tu\u1ed5i d\u1eady th\u00ec<\/td>\n<td class=\"has-text-align-center\" style=\"width: 26.1905%; height: 23px;\" data-align=\"center\">30 &#8211; 45 ph\u00fat\/ ng\u00e0y<\/td>\n<td class=\"has-text-align-center\" style=\"width: 25.4761%; height: 23px;\" data-align=\"center\">8 &#8211; 7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<p><strong><em>**L\u01b0u \u00fd:<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pace l\u00e0 t\u1ed1c \u0111\u1ed9 b\u1ea1n ch\u1ea1y tr\u00ean m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng c\u1ee5 th\u1ec3. N\u00f3 \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. <strong>Pace c\u00e0ng th\u1ea5p ngh\u0129a l\u00e0 b\u1ea1n \u0111ang ch\u1ea1y nhanh h\u01a1n<\/strong>, trong khi m\u1ed9t pace cao h\u01a1n c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n \u0111ang ch\u1ea1y ch\u1eadm h\u01a1n.<\/li>\n\n\n\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 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/li>\n\n\n\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<\/ul>\n\n\n\n<p><strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.decathlon.vn\/blog\/thuat-ngu-chay-bo#:~:text=Ch%E1%BA%A1y%20road%20l%C3%A0%20c%C3%A1c%20bu%E1%BB%95i,th%C3%A0nh%20ph%E1%BB%91%2C%20khu%20d%C3%A2n%20c%C6%B0.\" target=\"_blank\" rel=\"noreferrer noopener\">20+ Thu\u1eadt Ng\u1eef Ch\u1ea1y B\u1ed9 Runners C\u1ea7n Ph\u1ea3i Bi\u1ebft<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.1. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti\u00eau 5K<\/h3>\n\n\n\n<p>M\u1ed7i ng\u00e0y n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau km v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u? R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 ch\u1ecdn m\u1ee5c ti\u00eau 5K b\u1edfi n\u00f3 l\u00e0 s\u1ef1 kh\u1edfi \u0111\u1ea7u ph\u00f9 h\u1ee3p cho b\u1ea1n l\u00e0m quen \u0111\u1ebfn kho\u1ea3ng c\u00e1ch ch\u1ea1y d\u00e0i h\u01a1n sau n\u00e0y.<\/p>\n\n\n\n<p>V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u01b0\u1edbc ch\u00e2n v\u00e0o b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 c\u00f2n <strong>ch\u01b0a th\u00edch nghi t\u1ed1t<\/strong> v\u1edbi nh\u1ecbp \u0111\u1ed9 t\u1eadp luy\u1ec7n cao n\u00ean gi\u1edbi h\u1ea1n th\u1eddi gian \u1edf m\u1ee9c v\u1eeba ph\u1ea3i \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n. Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, b\u1ea1n n\u00ean duy tr\u00ec ch\u1ea1y kho\u1ea3ng <strong>20 \u2013 40 ph\u00fat\/ ng\u00e0y<\/strong> v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n kho\u1ea3ng <strong>3 \u2013 5 ng\u00e0y\/ tu\u1ea7n<\/strong> \u0111\u1ec3 t\u1ed1t cho s\u1ee9c kh\u1ecfe v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau 5K.<\/p>\n\n\n\n<p>Tuy nhi\u00ean, v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 <strong>th\u1ec3 l\u1ef1c t\u1ed1t<\/strong>, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng t\u0103ng th\u1eddi gian luy\u1ec7n t\u1eadp l\u00ean kho\u1ea3ng <strong>45 \u2013 60 ph\u00fat\/ng\u00e0y<\/strong> v\u00e0 duy tr\u00ec ch\u1ea1y h\u1ea7u h\u1ebft <strong>c\u00e1c ng\u00e0y trong tu\u1ea7n<\/strong>. Tuy nhi\u00ean, kh\u00f4ng n\u00ean n\u00f4n n\u00f3ng mu\u1ed1n nhanh ch\u00f3ng \u0111\u1ea1t m\u1ee5c ti\u00eau m\u00e0 gia t\u0103ng th\u1eddi gian t\u1eadp luy\u1ec7n b\u1edfi ch\u1ea1y qu\u00e1 nhi\u1ec1u \u0111\u00f4i khi c\u00f3 th\u1ec3 ph\u1ea3n t\u00e1c d\u1ee5ng.<\/p>\n\n\n\n<p>Trong m\u1ed9t v\u00e0i nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp tr\u00ean trang <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0033062017300488#:~:text=there%20too%20much%20running\" target=\"_blank\" rel=\"noreferrer noopener\">ScienceDirect<\/a> cho bi\u1ebft:<em> \u201cVi\u1ec7c ch\u1ea1y qu\u00e1 th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng t\u00e1c h\u1ea1i \u0111\u1ed1i v\u1edbi c\u1ea5u tr\u00fac v\u00e0 ch\u1ee9c n\u0103ng tim nh\u01b0 k\u00edch th\u00edch t\u0103ng c\u0103ng th\u1eb3ng oxy h\u00f3a m\u1ea1ch m\u00e1u, vi\u00eam &#8211; x\u01a1 h\u00f3a c\u01a1 tim,&#8230;\u201d.<\/em><\/p>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 th\u00eam th\u00f4ng tin chi ti\u1ebft v\u1ec1 k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o t\u1ea1i b\u00e0i vi\u1ebft <strong>L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2415913\/k$2541509e19de59d850966f7b195265a7\/800x533\/moi-tap-chay-bo.webp\" alt=\"n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y\" style=\"border-radius:10px;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>V\u1edbi c\u00e1c runner m\u1edbi tham gia b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9 ch\u1ec9 n\u00ean ch\u1ea1y kho\u1ea3ng 20 &#8211; 40 ph\u00fat\/ng\u00e0y<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.2. Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean &gt;1 th\u00e1ng mu\u1ed1n chinh ph\u1ee5c m\u1ed1c 10K<\/h3>\n\n\n\n<p>Khi \u0111\u00e3 li\u00ean t\u1ee5c duy tr\u00ec ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean trong kho\u1ea3ng 1 th\u00e1ng tr\u1edf l\u00ean, c\u01a1 th\u1ec3 \u0111\u00e3 t<strong>h\u00edch nghi t\u1ed1t v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng trung b\u00ecnh<\/strong> n\u00ean ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111\u00e1p \u1ee9ng y\u00eau c\u1ea7u ch\u1ea1y l\u00e2u h\u01a1n. \u0110\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t m\u1ed1c 10K, b\u1ea1n c\u1ea7n ch\u1ea1y b\u1ed9 kho\u1ea3ng<strong> 45 \u2013 60 ph\u00fat\/ng\u00e0y<\/strong> v\u00e0 c\u00f3 th\u1ec3 k\u00e9o d\u00e0i \u0111\u1ebfn <strong>80 ph\u00fat\/ng\u00e0y<\/strong> t\u00f9y th\u1ec3 l\u1ef1c nh\u01b0ng kh\u00f4ng n\u00ean ch\u1ea1y qu\u00e1 l\u00e2u.<\/p>\n\n\n\n<p>Theo khuy\u1ebfn c\u00e1o c\u1ee7a c\u00e1c nh\u00e0 khoa h\u1ecdc: <em>\u201cM\u1ed7i ng\u01b0\u1eddi n\u00ean luy\u1ec7n t\u1eadp v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i, ph\u00f9 h\u1ee3p th\u1ec3 l\u1ef1c \u0111\u1ec3 c\u00f3 th\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 v\u00e0 kh\u00f4ng b\u1ecb ph\u00e1 s\u1ee9c. Trung b\u00ecnh, m\u1ed7i ng\u01b0\u1eddi c\u00f3 th\u1ec3 duy tr\u00ec ch\u1ea1y b\u1ed9 kho\u1ea3ng 4 gi\u1edd\/tu\u1ea7n (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 45 \u2013 60 ph\u00fat\/ng\u00e0y) l\u00e0 \u0111\u1ee7\u201d.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p1785286\/k$cb24127dd0e6129966b23949ecc41c8e\/800x533\/2584pt1723\/5168xcr3445\/chay-bo-thuong-xuyen.webp\" alt=\"n\u00ean ch\u1ea1y b\u1ed9 bao l\u00e2u\" style=\"border-radius:10px;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 duy tr\u00ec th\u1eddi gian t\u1eadp luy\u1ec7n kho\u1ea3ng 45 &#8211; 60 ph\u00fat\/ng\u00e0y<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.3. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/h3>\n\n\n\n<p>T\u00ednh \u0111\u1ebfn th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i v\u1eabn ch\u01b0a c\u00f3 b\u1ea5t c\u1ee9 h\u01b0\u1edbng d\u1eabn c\u1ee5 th\u1ec3 n\u00e0o v\u1ec1 1 ng\u00e0y n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat cho m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, c\u00f3 nhi\u1ec1u b\u1eb1ng ch\u1ee9ng cho th\u1ea5y r\u1eb1ng ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap t\u0103ng trao \u0111\u1ed5i ch\u1ea5t, \u0111\u1ed1t ch\u00e1y calo, gi\u1ea3m m\u1ee1 v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n. Song \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n, ng\u01b0\u1eddi t\u1eadp n\u1ebfu mu\u1ed1n gi\u1ea3m c\u00e2n h\u1ee3p l\u00fd c\u1ea7n ch\u00fa \u00fd <strong>c\u00e2n \u0111\u1ed1i m\u1eadt \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/strong> ph\u00f9 h\u1ee3p, tr\u00e1nh ch\u1ea1y \u00edt qu\u00e1 ho\u1eb7c nhi\u1ec1u qu\u00e1 b\u1edfi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ea1y qu\u00e1 \u00edt:<\/strong> ch\u1ea1y kh\u00f4ng \u0111\u1ee7 l\u00e2u th\u00ec l\u01b0\u1ee3ng calo \u0111\u01b0\u1ee3c \u0111\u1ed1t ch\u00e1y th\u1ea5p khi\u1ebfn cho vi\u1ec7c gi\u1ea3m c\u00e2n kh\u00f4ng hi\u1ec7u qu\u1ea3.<\/li>\n\n\n\n<li><strong>Ch\u1ea1y qu\u00e1 nhi\u1ec1u:<\/strong> ch\u1ea1y th\u1eddi gian qu\u00e1 d\u00e0i c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c, \u0111i\u1ec1u n\u00e0y ph\u00e1 v\u1ee1 cortisol v\u00e0 ghrelin (hormone g\u00e2y \u0111\u00f3i) v\u00e0 d\u1eabn \u0111\u1ebfn t\u00e1c d\u1ee5ng ng\u01b0\u1ee3c.<\/li>\n<\/ul>\n\n\n\n<p>V\u1eady th\u00ec m\u1ed7i ng\u00e0y n\u00ean ch\u1ea1y bao nhi\u00eau km \u0111\u1ec3 gi\u1ea3m c\u00e2n? Th\u00f4ng th\u01b0\u1eddng, v\u1edbi m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n, b\u1ea1n n\u00ean duy tr\u00ec ch\u1ea1y kho\u1ea3ng <strong>30 \u2013 60 ph\u00fat\/ng\u00e0y<\/strong> v\u00e0 c\u00f3 <strong>\u00edt nh\u1ea5t m\u1ed9t ng\u00e0y ngh\u1ec9 trong tu\u1ea7n<\/strong> l\u00e0 \u0111\u1ee7.<\/p>\n\n\n\n<p>Theo m\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y: <em>\u201cNh\u1eefng ng\u01b0\u1eddi \u0111\u00e0n \u00f4ng t\u1eadp ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i trong 30 ph\u00fat c\u00f3 d\u1ea5u hi\u1ec7u gi\u1ea3m m\u1ee9c hormone \u0111\u00f3i trong v\u00f2ng 3 \u2013 9 gi\u1edd so v\u1edbi ng\u01b0\u1eddi kh\u00f4ng t\u1eadp luy\u1ec7n. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ecd gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n \u0111\u1ec3 c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n t\u1ed1t h\u01a1n\u201d.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"710\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-bo-giam-can.jpg\" alt=\"Running for losing weight\" class=\"wp-image-2317\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-giam-can.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-giam-can-300x208.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-giam-can-768x533.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y kho\u1ea3ng 30 &#8211; 60 ph\u00fat\/ng\u00e0y l\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ai \u0111\u1eb7t ra m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n<\/em><\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.4. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/h3>\n\n\n\n<p>V\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u1eb7t ra m\u1ee5c ti\u00eau <strong>duy tr\u00ec s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp<\/strong> n\u00ean h\u01b0\u1edbng \u0111\u1ebfn k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i theo kh\u1ea3 n\u0103ng. Theo CDC, ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean t\u00edch l\u0169y kho\u1ea3ng 150 ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 trung b\u00ecnh ho\u1eb7c 75 ph\u00fat v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao (t\u00ednh trong 1 tu\u1ea7n).<\/p>\n\n\n\n<p>\u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a r\u1eb1ng n\u1ebfu tham gia ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean d\u00e0nh ra kho\u1ea3ng <strong>30 ph\u00fat m\u1ed7i ng\u00e0y<\/strong> v\u00e0 ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n kho\u1ea3ng <strong>5 ng\u00e0y\/tu\u1ea7n<\/strong> n\u1ebfu ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 trung b\u00ecnh. Trong tr\u01b0\u1eddng h\u1ee3p ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao n\u00ean ch\u1ea1y b\u1ed9 kho\u1ea3ng 25 ph\u00fat\/ ng\u00e0y v\u00e0 ch\u1ea1y 3 ng\u00e0y\/ tu\u1ea7n.<\/p>\n\n\n\n<p>Trong m\u1ed9t b\u00e0i b\u00e1o c\u1ee7a trang <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/running-everyday#benefits:~:text=While%20these%20benefits%20can%20be%20achieved%20by%20a%20minimal%20amount%20of%20daily%20running%2C%20a%20group%20of%20Dutch%20researchers%20recommends%20running%202.5%20hours%20per%20week%2C%20or%2030%20minutes%2C%20five%20days%20a%20week%20to%20enjoy%20maximum%20longevity%20benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Healthline<\/a> c\u00f3 nh\u1eafc \u0111\u1ebfn ki\u1ebfn ngh\u1ecb t\u1eeb m\u1ed9t nh\u00f3m c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u H\u00e0 Lan<em>: \u201cN\u00ean ch\u1ea1y 2.5 ti\u1ebfng m\u1ed7i tu\u1ea7n ho\u1eb7c 30 ph\u00fat m\u1ed7i ng\u00e0y v\u1edbi t\u1ea7n su\u1ea5t 5 ng\u00e0y\/tu\u1ea7n \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd\u201d<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2572311\/k$8aec15f20bda796be1d545a715f8b3f6\/800x533\/chay-bo-giam-cang-thang.webp\" alt=\"Ch\u1ea1y b\u1ed9 bao l\u00e2u \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng\" style=\"border-radius:10px;aspect-ratio:1.5009380863039399;object-fit:cover;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp, b\u1ea1n n\u00ean ch\u1ea1y kho\u1ea3ng 25 &#8211; 30 ph\u00fat\/ ng\u00e0y<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.5. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng<\/h3>\n\n\n\n<p>Nh\u1eefng ng\u01b0\u1eddi l\u00e0m c\u00f4ng vi\u1ec7c \u0111\u1ea7u \u00f3c hay g\u1eb7p \u00e1p l\u1ef1c, c\u0103ng th\u1eb3ng c\u00f3 th\u1ec3 t\u00ecm \u0111\u1ebfn ch\u1ea1y b\u1ed9 \u0111\u1ec3<strong> th\u1ea3 l\u1ecfng, gi\u1ea3m stress<\/strong>. Tuy nhi\u00ean, trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y b\u1ea1n ch\u1ec9 n\u00ean h\u01b0\u1edbng \u0111\u1ebfn k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u1eeba ph\u1ea3i cho c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng thay v\u00ec ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao, th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 ph\u1ea3n t\u00e1c d\u1ee5ng.<\/p>\n\n\n\n<p>V\u1edbi m\u1ee5c ti\u00eau ch\u1ea1y \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng th\u00ec ch\u1ea1y b\u1ed9 1 ng\u00e0y bao nhi\u00eau l\u00e0 \u0111\u1ee7? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 b\u1ea1n n\u00ean duy tr\u00ec kho\u1ea3ng <strong>30 ph\u00fat m\u1ed7i ng\u00e0y<\/strong>.<\/p>\n\n\n\n<p>Theo nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed Y h\u1ecdc &amp; Khoa h\u1ecdc v\u1ec1 Th\u1ec3 thao \u0111\u0103ng t\u1ea3i n\u0103m 2006 \u0111\u00e3 cho bi\u1ebft: \u201c<em>Ch\u1ec9 c\u1ea7n 30 ph\u00fat ho\u1ea1t \u0111\u1ed9ng tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 t\u00e2m tr\u1ea1ng c\u1ee7a ng\u01b0\u1eddi m\u1eafc tr\u1ea7m c\u1ea3m\u201d<\/em>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2447752\/k$29c350abcaee1ee1bb8ead20162fbee0\/800x533\/chay-bo-de-giam-stress.webp\" alt=\"Ch\u1ea1y b\u1ed9 gi\u1ea3m stress\" style=\"border-radius:10px;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>30 ph\u00fat ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 trung b\u00ecnh m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng, gi\u1ea3m stress<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.6. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 Marathon<\/h3>\n\n\n\n<p>Nh\u1eefng ng\u01b0\u1eddi h\u01b0\u1edbng \u0111\u1ebfn ch\u1ea1y b\u1ed9 Marathon ho\u1eb7c b\u00e1n Marathon th\u01b0\u1eddng l\u00e0 nh\u1eefng runner c\u00f3 kinh nghi\u1ec7m luy\u1ec7n t\u1eadp l\u00e2u v\u00e0 \u0111\u1ec1u \u0111\u1eb7n. Ch\u00ednh v\u00ec v\u1eady n\u00ean c\u01a1 th\u1ec3 \u0111\u00e3 r\u1ea5t quen thu\u1ed9c v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng n\u00ean c\u00f3 th\u1ec3 s\u1eafp x\u1ebfp c\u01b0\u1eddng \u0111\u1ed9 k\u00e9o d\u00e0i. Th\u00f4ng th\u01b0\u1eddng m\u1ed9t ng\u01b0\u1eddi thi\u00ean h\u01b0\u1edbng chuy\u00ean nghi\u1ec7p c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp ch\u1ea1y 10km m\u1ed7i ng\u00e0y. Tuy nhi\u00ean, t\u00f9y v\u00e0o m\u1ee5c ti\u00eau \u0111\u1eb7t ra m\u00e0 ch\u00fang ta c\u1ea7n c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1ec1 th\u1eddi gian, c\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi ch\u1ea1y b\u00e1n Marathon:<\/strong> duy tr\u00ec t\u1ed1i thi\u1ec3u kho\u1ea3ng 2 ti\u1ebfng\/ng\u00e0y.<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi ch\u1ea1y Marathon:<\/strong> duy tr\u00ec t\u1ed1i thi\u1ec3u kho\u1ea3ng 4 ti\u1ebfng\/ng\u00e0y.<\/li>\n\n\n\n<li><strong>Ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao (Pace 4 \u2013 3)<\/strong>: duy tr\u00ec kho\u1ea3ng 90 ph\u00fat\/ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2414341\/k$8c702781ef63a283a8a06f0c3704362a\/800x533\/chay-bo-marathon.webp\" alt=\"Ch\u1ea1y b\u1ed9 Marathon\" style=\"border-radius:10px;width:850px\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>Khi t\u1eadp luy\u1ec7n v\u1edbi m\u1ee5c ti\u00eau Marathon ho\u1eb7c b\u00e1n Marathon, b\u1ea1n c\u1ea7n duy tr\u00ec t\u1ed1i thi\u1ec3u 2 &#8211; 4 ti\u1ebfng ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.7. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 cao<\/h3>\n\n\n\n<p>V\u1edbi c\u00e1 nh\u00e2n mu\u1ed1n \u0111\u1eb7t ra m\u1ee5c ti\u00eau ch\u1ea1y nhanh h\u01a1n th\u00ec n\u00ean k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp c\u1ea5u tr\u00fac v\u00e0o k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n thay v\u00ec ch\u1ec9 duy tr\u00ec nh\u1ecbp \u0111\u1ed9 ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n. G\u1ee3i \u00fd l\u00fd t\u01b0\u1edfng nh\u1ea5t trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y \u0111\u00f3 l\u00e0 k\u1ebft h\u1ee3p ch\u1ea1y xen k\u1ebd ng\u1eaft qu\u00e3ng, ch\u1ea1y l\u00ean d\u1ed1c,\u2026<\/p>\n\n\n\n<p>Th\u1eddi gian trung b\u00ecnh t\u1eadp luy\u1ec7n cho c\u00e1c b\u00e0i t\u1eadp nh\u1eb1m m\u1ee5c ti\u00eau n\u00e2ng cao t\u1ed1c \u0111\u1ed9 kho\u1ea3ng <strong>30 ph\u00fat\/ng\u00e0y<\/strong>.<\/p>\n\n\n\n<p><strong>&gt;&gt; Tham kh\u1ea3o th\u00eam<\/strong> h\u01b0\u1edbng d\u1eabn v\u1ec1 c\u00e1ch t\u0103ng pace ch\u1ea1y b\u1ed9 t\u1ea1i b\u00e0i: <strong>Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2485160\/k$ea137bf3362bba283e22a9cc3a1f2c53\/800x533\/chay-voi-toc-do-cao.webp\" alt=\"Ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao\" style=\"border-radius:10px;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>Th\u1eddi gian luy\u1ec7n t\u1eadp trung b\u00ecnh cho ng\u01b0\u1eddi h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao l\u00e0 kho\u1ea3ng 30 ph\u00fat\/ng\u00e0y<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.8. Tr\u1ebb em<\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap n\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 th\u00fac \u0111\u1ea9y ph\u00e1t tri\u1ec3n th\u1ec3 ch\u1ea5t cho tr\u1ebb em. Song t\u00f9y v\u00e0o t\u1eebng \u0111\u1ed9 tu\u1ed5i v\u00e0 m\u1ee5c ti\u00eau v\u1eadn \u0111\u1ed9ng c\u1ee5 th\u1ec3 m\u00e0 ch\u00fang ta n\u00ean c\u00e2n nh\u1eafc th\u1eddi gian ch\u1ea1y h\u1ee3p l\u00fd cho con\/ em nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1edbi tr\u1ebb d\u01b0\u1edbi 14 tu\u1ed5i:<\/strong> ch\u1ec9 n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe, th\u1eddi gian ch\u1ea1y kho\u1ea3ng <strong>10 \u2013 15 ph\u00fat\/ng\u00e0y<\/strong> v\u00e0 kh\u00f4ng t\u1eadp qu\u00e1 <strong>3 ng\u00e0y\/tu\u1ea7n<\/strong>.<\/li>\n\n\n\n<li><strong>V\u1edbi tr\u1ebb trong giai \u0111o\u1ea1n d\u1eady th\u00ec (&gt; 15 tu\u1ed5i):<\/strong> giai \u0111o\u1ea1n n\u00e0y c\u00f3 th\u1ec3 h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau ch\u1ea1y b\u1ed9 \u0111\u1ec3 t\u0103ng chi\u1ec1u cao v\u1edbi th\u1eddi gian ch\u1ea1y kho\u1ea3ng <strong>30 \u2013 45 ph\u00fat\/ng\u00e0y<\/strong> v\u00e0 c\u00f3 th\u1ec3 ch\u1ea1y \u0111\u1ec1u <strong>m\u1ed7i ng\u00e0y<\/strong> ho\u1eb7c t\u1eadp xen k\u1ebd t\u00f9y th\u1ec3 l\u1ef1c.<\/li>\n<\/ul>\n\n\n\n<p>Theo th\u1ed1ng k\u00ea t\u1ea1i c\u00e1c tr\u01b0\u1eddng h\u1ecdc t\u1ea1i Anh cho th\u1ea5y: <em>\u201cH\u1ecdc sinh tham gia ch\u1ea1y 1.5 km\/ng\u00e0y sau 7 th\u00e1ng th\u1ef1c hi\u1ec7n c\u00f3 th\u1ec3 ch\u1ea1y li\u00ean t\u1ee5c 15 ph\u00fat kh\u00f4ng ngh\u1ec9. Qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9 c\u0169ng cho th\u1ea5y s\u1ef1 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 v\u1ec1 s\u1ee9c kh\u1ecfe c\u1ee7a nh\u1eefng h\u1ecdc sinh tham gia ho\u1ea1t \u0111\u1ed9ng<\/em>\u201d.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2528979\/k$2a657c3cea1735b57a46a4e7c552ccfc\/800x533\/3721pt2481\/7442xcr4961\/chay-bo-tre-em.webp\" alt=\"tr\u1ebb em n\u00ean ch\u1ea1y b\u1ed9 bao l\u00e2u m\u1ed7i ng\u00e0y\" style=\"border-radius:10px;width:850px\"\/><figcaption class=\"wp-element-caption\"><em>Tr\u1ebb em khi tham gia ch\u1ea1y b\u1ed9 ch\u1ec9 n\u00ean duy tr\u00ec kho\u1ea3ng 10 &#8211; 15 ph\u00fat\/ng\u00e0y v\u1edbi tr\u1ebb d\u01b0\u1edbi 14 tu\u1ed5i v\u00e0 kho\u1ea3ng 30 &#8211; 60 ph\u00fat\/ng\u00e0y v\u1edbi tr\u1ebb trong \u0111\u1ed9 tu\u1ed5i d\u1eady th\u00ec<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. L\u01b0u \u00fd quan tr\u1ecdng khi ch\u1ea1y b\u1ed9 h\u00e0ng ng\u00e0y<\/h2>\n\n\n\n<p>Kh\u00f4ng ph\u1ee7 nh\u1eadn r\u1eb1ng vi\u1ec7c duy tr\u00ec ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean c\u00f3 th\u1ec3 mang \u0111\u1ebfn r\u1ea5t nhi\u1ec1u t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c v\u1ec1 th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 tinh th\u1ea7n c\u1ee7a ng\u01b0\u1eddi tham gia. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u cho qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, ch\u00fang ta n\u00ean ch\u00fa \u00fd:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kh\u00f4ng b\u1eaft bu\u1ed9c ph\u1ea3i ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y: <\/strong>N\u00ean k\u1ebft h\u1ee3p xen k\u1ebd ng\u00e0y ngh\u1ec9 v\u00e0o k\u1ebf ho\u1ea1ch ch\u1ea1y h\u00e0ng tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap n\u00e2ng cao \u0111\u00e1ng k\u1ec3 hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng hay ch\u1ea1y qu\u00e1 s\u1ee9c.<\/li>\n\n\n\n<li><strong>L\u1ef1a ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p:<\/strong> Trang b\u1ecb qu\u1ea7n \u00e1o v\u00e0 gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t, \u0111\u00fang k\u00edch c\u1ee1 mang \u0111\u1ebfn s\u1ef1 tho\u1ea3i m\u00e1i trong su\u1ed1t qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/li>\n\n\n\n<li><strong>L\u00e0m cho th\u1eddi gian ch\u1ea1y th\u00fa v\u1ecb h\u01a1n:<\/strong> Trang b\u1ecb th\u00eam c\u00e1c \u1ee9ng d\u1ee5ng gi\u1ea3i tr\u00ed, nghe nh\u1ea1c ho\u1eb7c t\u00ecm b\u1ea1n \u0111\u1ed3ng h\u00e0nh c\u00f3 chung \u0111am m\u00ea ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 khi\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n tr\u1edf n\u00ean th\u00fa v\u1ecb h\u01a1n. T\u1eeb \u0111\u00f3 th\u00fac \u0111\u1ea9y k\u00e9o d\u00e0i th\u1eddi gian ch\u1ea1y l\u00e2u h\u01a1n m\u00e0 kh\u00f4ng b\u1ecb m\u1ec7t m\u1ecfi, ch\u00e1n n\u1ea3n.<\/li>\n\n\n\n<li><strong>Ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, sinh ho\u1ea1t h\u1ee3p l\u00fd:<\/strong> B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t v\u1edbi kh\u1ea9u ph\u1ea7n h\u1ee3p l\u00fd, ph\u00f9 h\u1ee3p th\u1ec3 tr\u1ea1ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ec3 c\u01a1 th\u1ec3 duy tr\u00ec s\u1ef1 kh\u1ecfe m\u1ea1nh, d\u1ebbo dai v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n d\u1ec5 d\u00e0ng h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<p>B\u00e0i vi\u1ebft tr\u00ean \u0111\u00e2y \u0111\u00e3 gi\u1ea3i \u0111\u00e1p chi ti\u1ebft cho b\u1ea1n \u0111\u1ecdc v\u1ec1 nh\u1eefng th\u1eafc m\u1eafc xoay quanh v\u1ea5n \u0111\u1ec1 <strong>n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y<\/strong> l\u00e0 \u0111\u1ee7 c\u0169ng nh\u01b0 m\u1ed9t s\u1ed1 chia s\u1ebb b\u00ean l\u1ec1 li\u00ean quan \u0111\u1ebfn ho\u1ea1t \u0111\u1ed9ng n\u00e0y. Trong tr\u01b0\u1eddng h\u1ee3p c\u1ea3m th\u1ea5y v\u1eabn c\u00f2n th\u1eafc m\u1eafc v\u1ec1 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec, xin vui l\u00f2ng li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp hotline Decathlon <strong>1800 9044<\/strong> \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n k\u1ef9 c\u00e0ng h\u01a1n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bi\u1ebft ch\u00ednh x\u00e1c n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o an&hellip;<\/p>\n","protected":false},"author":5,"featured_media":2324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-1843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-chay-bo"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",600,337,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du-150x150.webp",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du-300x169.webp",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",600,337,false],"large":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",600,337,false],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",600,337,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",600,337,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/nen-chay-bo-bao-lau-la-du.webp",120,67,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Bi\u1ebft ch\u00ednh x\u00e1c n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o an&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/1843","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=1843"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/1843\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/2324"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=1843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=1843"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=1843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}