{"id":25794,"date":"2025-03-28T15:07:56","date_gmt":"2025-03-28T08:07:56","guid":{"rendered":"\/blog\/?p=25794"},"modified":"2025-03-28T15:08:00","modified_gmt":"2025-03-28T08:08:00","slug":"cach-chay-bo-khong-met","status":"publish","type":"post","link":"\/blog\/cach-chay-bo-khong-met\/","title":{"rendered":"C\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t: 9++ B\u00ed quy\u1ebft chinh ph\u1ee5c m\u1ecdi c\u1ef1 ly"},"content":{"rendered":"\n<p><em>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th\u01b0\u1eddng c\u1ea3m th\u1ea5y nhanh m\u1ec7t, h\u1ee5t h\u01a1i ho\u1eb7c \u0111au nh\u1ee9c c\u01a1 b\u1eafp sau khi ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn tr\u1ea3i nghi\u1ec7m ch\u1ea1y m\u00e0 c\u00f2n d\u1ec5 khi\u1ebfn b\u1ea1n b\u1ecf cu\u1ed9c gi\u1eefa ch\u1eebng.&nbsp;<\/em><\/p>\n\n\n\n<p><em>V\u1eady <\/em><strong><em>l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ch\u1ea1y b\u1ed9 b\u1ec1n h\u01a1n, \u00edt m\u1ec7t h\u01a1n<\/em><\/strong><em>? H\u00e3y c\u00f9ng Decathlon kh\u00e1m ph\u00e1 nh\u1eefng b\u00ed quy\u1ebft gi\u00fap b\u1ea1n duy tr\u00ec th\u1ec3 l\u1ef1c, ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 trong b\u00e0i vi\u1ebft sau.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi ch\u1ea1y<\/h2>\n\n\n\n<p>Mu\u1ed1n ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng, b\u1ec1n b\u1ec9 m\u00e0 kh\u00f4ng nhanh xu\u1ed1ng s\u1ee9c? H\u00e3y d\u00e0nh <strong>5 &#8211; 10 ph\u00fat<\/strong> \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m n\u00f3ng \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c b\u1ec1n l\u00e2u h\u01a1n, tr\u00e1nh c\u0103ng c\u01a1 v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<p><strong>B\u1ea1n c\u00f3 th\u1ec3 kh\u1edfi \u0111\u1ed9ng b\u1eb1ng c\u00e1ch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Xoay kh\u1edbp nh\u1eb9 nh\u00e0ng:<\/strong> Th\u1ea3 l\u1ecfng c\u1ed5 ch\u00e2n, \u0111\u1ea7u g\u1ed1i, h\u00f4ng v\u00e0 vai \u0111\u1ec3 c\u01a1 th\u1ec3 linh ho\u1ea1t h\u01a1n.<br><\/li>\n\n\n\n<li><strong>Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7:<\/strong> Gi\u00fap k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 ch\u00e2n v\u00e0 \u0111i\u1ec1u h\u00f2a nh\u1ecbp th\u1edf ngay t\u1eeb \u0111\u1ea7u.<br><\/li>\n\n\n\n<li><strong>N\u00e2ng cao \u0111\u00f9i, \u0111\u00e1 g\u00f3t ch\u1ea1m m\u00f4ng:<\/strong> C\u1ea3i thi\u1ec7n bi\u00ean \u0111\u1ed9 b\u01b0\u1edbc ch\u1ea1y, gi\u00fap c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi v\u1eadn \u0111\u1ed9ng.<br><\/li>\n\n\n\n<li><strong>Gi\u00e3n c\u01a1 \u0111\u1ed9ng:<\/strong> G\u1eadp ng\u01b0\u1eddi ch\u1ea1m m\u0169i ch\u00e2n, xoay h\u00f4ng nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u00e1c c\u01a1 kh\u00f4ng b\u1ecb c\u0103ng c\u1ee9ng.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"563\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/1-cach-chay-bo-khong-met.png\" alt=\"Kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t\" class=\"wp-image-25795\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/1-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/1-cach-chay-bo-khong-met-300x199.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/1-cach-chay-bo-khong-met-768x509.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc khi ch\u1ea1y <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. \u0110i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf ch\u1ea1y \u0111\u00fang<\/h2>\n\n\n\n<p>T\u01b0 th\u1ebf ch\u1ea1y \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ch\u1ea1y. M\u1ed9t t\u01b0 th\u1ebf \u0111\u00fang kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u01a1 th\u1ec3, \u0111\u00e2y ch\u00ednh l\u00e0 c\u00e1ch <strong>ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ecfi ch\u00e2n<\/strong> v\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh h\u01a1n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u1eef l\u01b0ng th\u1eb3ng, vai th\u1ea3 l\u1ecfng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 m\u1edf r\u1ed9ng, gi\u00fap h\u00f4 h\u1ea5p d\u1ec5 d\u00e0ng h\u01a1n.<\/li>\n\n\n\n<li><strong>B\u01b0\u1edbc ch\u00e2n v\u1eeba ph\u1ea3i<\/strong>, kh\u00f4ng qu\u00e1 d\u00e0i khi\u1ebfn c\u01a1 th\u1ec3 m\u1ea5t c\u00e2n b\u1eb1ng, c\u0169ng kh\u00f4ng qu\u00e1 ng\u1eafn g\u00e2y l\u00e3ng ph\u00ed s\u1ee9c l\u1ef1c.<\/li>\n\n\n\n<li><strong>Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng to\u00e0n b\u1ed9 l\u00f2ng b\u00e0n ch\u00e2n.<\/strong> Sau \u0111\u00f3, chuy\u1ec3n d\u1ecbch l\u1ef1c \u0111\u1ea9y cu\u1ed9n v\u1ec1 ph\u00eda \u0111\u1ea7u ng\u00f3n ch\u00e2n \u0111\u1ec3 tr\u1ea3i \u0111\u1ec1u l\u1ef1c v\u00e0 t\u1ea1o \u0111\u00e0 ch\u1ea1y. Tr\u00e1nh ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t ch\u00e2n v\u00ec c\u00f3 th\u1ec3 t\u1ea1o \u00e1p l\u1ef1c l\u1edbn l\u00ean \u0111\u1ea7u g\u1ed1i v\u00e0 d\u1ec5 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n\n\n\n<li><strong>\u0110\u00e1nh tay nh\u1ecbp nh\u00e0ng theo b\u01b0\u1edbc ch\u1ea1y<\/strong>, gi\u1eef g\u00f3c khu\u1ef7u tay kho\u1ea3ng 90 \u0111\u1ed9 \u0111\u1ec3 t\u1ea1o l\u1ef1c \u0111\u1ea9y t\u1ef1 nhi\u00ean v\u00e0 gi\u00fap c\u01a1 th\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.<\/li>\n<\/ul>\n\n\n\n<p>Xem th\u00eam: <a href=\"https:\/\/www.decathlon.vn\/blog\/chay-bo-dung-cach\/?srsltid=AfmBOoqPCXpT6jf9KfE7pO22tQ6KZTLSa74HwjPALwuJP46tiNfnm6Xp\" target=\"_blank\" rel=\"noreferrer noopener\">T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 chu\u1ea9n m\u00e0 b\u1ea1n ch\u01b0a bi\u1ebft<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/2-cach-chay-bo-khong-met.png\" alt=\"C\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t l\u00e0 gi\u1eef khu\u1ef7u tay vu\u00f4ng g\u00f3c, \u0111\u00e1nh nh\u1ecbp theo b\u01b0\u1edbc ch\u1ea1y \" class=\"wp-image-25796\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/2-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/2-cach-chay-bo-khong-met-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/2-cach-chay-bo-khong-met-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Gi\u1eef khu\u1ef7u tay vu\u00f4ng g\u00f3c, \u0111\u00e1nh nh\u1ecbp theo b\u01b0\u1edbc ch\u1ea1y <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. Ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n<\/h2>\n\n\n\n<p>M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap b\u1ea1n ch\u1ea1y b\u1ed9 kh\u00f4ng b\u1ecb m\u1ec7t l\u00e0 nh\u1ecbp th\u1edf \u1ed5n \u0111\u1ecbnh. Khi ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1i th\u1edf, c\u01a1 th\u1ec3 s\u1ebd h\u1ea5p th\u1ee5 oxy hi\u1ec7u qu\u1ea3 h\u01a1n, gi\u1ea3m t\u00edch t\u1ee5 CO\u2082 v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng h\u1ee5t h\u01a1i hay m\u1ea5t s\u1ee9c.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e1ch th\u1edf \u0111\u00fang khi ch\u1ea1y b\u1ed9<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (th\u1edf b\u1eb1ng b\u1ee5ng):<\/strong> H\u00edt s\u00e2u v\u00e0o b\u1eb1ng m\u0169i, c\u1ea3m nh\u1eadn b\u1ee5ng ph\u00ecnh ra thay v\u00ec ch\u1ec9 th\u1edf n\u00f4ng b\u1eb1ng ng\u1ef1c. Th\u1edf ra ch\u1eadm b\u1eb1ng mi\u1ec7ng, m\u00edm m\u00f4i nh\u1eb9 \u0111\u1ec3 ki\u1ec3m so\u00e1t lu\u1ed3ng kh\u00ed. C\u00e1ch n\u00e0y gi\u00fap t\u1ed1i \u01b0u l\u01b0\u1ee3ng oxy v\u00e0o ph\u1ed5i, gi\u1ea3m c\u0103ng th\u1eb3ng cho c\u01a1 ng\u1ef1c, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf m\u1ea5t s\u1ee9c khi ch\u1ea1y.<\/li>\n\n\n\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf theo b\u01b0\u1edbc ch\u1ea1y:<\/strong> \u00c1p d\u1ee5ng c\u00e1c nh\u1ecbp th\u1edf ph\u1ed5 bi\u1ebfn nh\u01b0 3:2 (h\u00edt v\u00e0o ba b\u01b0\u1edbc, th\u1edf ra hai b\u01b0\u1edbc) khi ch\u1ea1y d\u00e0i ho\u1eb7c 2:1 khi ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 gi\u1eef nh\u1ecbp \u1ed5n \u0111\u1ecbnh. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 linh ho\u1ea1t thay \u0111\u1ed5i nh\u1ecbp th\u1edf \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ecba h\u00ecnh ch\u1ea1y.<\/li>\n\n\n\n<li><strong>Th\u1edf m\u1ea1nh khi ch\u1ea1y n\u01b0\u1edbc r\u00fat:<\/strong> Khi c\u1ea7n t\u0103ng t\u1ed1c, h\u00e3y h\u00edt s\u00e2u v\u00e0o b\u1eb1ng m\u0169i v\u00e0 th\u1edf m\u1ea1nh ra b\u1eb1ng mi\u1ec7ng, t\u1ea1o \u00e2m thanh \u201csss\u201d \u0111\u1ec3 gi\u1ea3i ph\u00f3ng CO\u2082 nhanh h\u01a1n v\u00e0 gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 nhi\u1ec1u oxy h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 xem h\u01b0\u1edbng d\u1eabn chi ti\u1ebft h\u01a1n trong b\u00e0i vi\u1ebft: C\u00e1ch th\u1edf khi ch\u1ea1y b\u1ed9: 4 K\u1ef9 thu\u1eadt \u201cv\u00e0ng\u201d tr\u00e1nh m\u1ea5t s\u1ee9c, \u0111au x\u00f3c.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/3-cach-chay-bo-khong-met.png\" alt=\"Ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf khi ch\u1ea1y gi\u00fap b\u1ea1n t\u0103ng s\u1ee9c b\u1ec1n l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t\" class=\"wp-image-25797\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/3-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/3-cach-chay-bo-khong-met-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/3-cach-chay-bo-khong-met-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf khi ch\u1ea1y gi\u00fap b\u1ea1n t\u0103ng s\u1ee9c b\u1ec1n <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. B\u1eaft \u0111\u1ea7u ch\u1eadm, t\u0103ng t\u1ed1c t\u1eeb t\u1eeb \u0111\u1ec3 tr\u00e1nh m\u1ea5t s\u1ee9c<\/h2>\n\n\n\n<p>M\u1ed9t sai l\u1ea7m ph\u1ed5 bi\u1ebfn khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi nhanh m\u1ec7t khi ch\u1ea1y b\u1ed9 l\u00e0 kh\u1edfi \u0111\u1ea7u qu\u00e1 nhanh. N\u1ebfu b\u1ea1n d\u1ed3n qu\u00e1 nhi\u1ec1u s\u1ee9c ngay t\u1eeb \u0111\u1ea7u, c\u01a1 th\u1ec3 ch\u01b0a k\u1ecbp th\u00edch nghi s\u1ebd d\u1ec5 h\u1ee5t h\u01a1i v\u00e0 m\u1ea5t s\u1ee9c s\u1edbm. Th\u00f4ng th\u01b0\u1eddng, c\u01a1 th\u1ec3 c\u1ea7n kho\u1ea3ng <strong>3km ch\u1ea1y kh\u1edfi \u0111\u1ed9ng ban \u0111\u1ea7u<\/strong> \u0111\u1ec3 c\u00e1c kh\u1edbp c\u01a1 \u0111\u01b0\u1ee3c b\u00f4i tr\u01a1n, nh\u1eefng hormone gi\u00fap t\u0103ng hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng \u0111\u01b0\u1ee3c ti\u1ebft ra. Sau giai \u0111o\u1ea1n n\u00e0y, c\u01a1 b\u1eafp m\u1edbi c\u00f3 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng h\u1ebft n\u0103ng su\u1ea5t m\u00e0 kh\u00f4ng b\u1ecb c\u0103ng c\u1ee9ng hay m\u1ec7t m\u1ecfi s\u1edbm. V\u00ec v\u1eady,<strong> trong giai \u0111o\u1ea1n \u0111\u1ea7u<\/strong>, b\u1ea1n n\u00ean ch\u1ea1y v\u1edbi <strong>pace ch\u1eadm h\u01a1n 2-3 ph\u00fat\/km so v\u1edbi t\u1ed1c \u0111\u1ed9 m\u1ee5c ti\u00eau<\/strong>. <em>V\u00ed d\u1ee5, n\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 ch\u1ea1y v\u1edbi pace 5:00 ph\u00fat\/km, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi pace kho\u1ea3ng 7:00 &#8211; 8:00 ph\u00fat\/km trong 5-10 ph\u00fat \u0111\u1ea7u ti\u00ean \u0111\u1ec3 c\u01a1 th\u1ec3 l\u00e0m quen.<\/em><\/p>\n\n\n\n<p><strong>Giai \u0111o\u1ea1n gi\u1eefa v\u00e0 cu\u1ed1i<\/strong>, khi c\u01a1 b\u1eafp v\u00e0 nh\u1ecbp th\u1edf \u0111\u00e3 \u1ed5n \u0111\u1ecbnh, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 nh\u01b0ng v\u1eabn gi\u1eef ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf. M\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 l\u00e0 \u00e1p d\u1ee5ng <strong>chi\u1ebfn thu\u1eadt negative split<\/strong>, t\u1ee9c l\u00e0 ch\u1ea1y n\u1eeda sau nhanh h\u01a1n n\u1eeda \u0111\u1ea7u. L\u1ecbch s\u1eed \u0111\u00e3 ch\u1ee9ng minh, <strong>nh\u1eefng k\u1ef7 l\u1ee5c marathon th\u1ebf gi\u1edbi \u0111\u1ec1u \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp b\u1eb1ng chi\u1ebfn thu\u1eadt n\u00e0y<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>N\u0103m 2007<\/strong>, Haile Gebrselassie l\u1eadp k\u1ef7 l\u1ee5c marathon th\u1ebf gi\u1edbi v\u1edbi th\u1eddi gian hai n\u1eeda ch\u1eb7ng l\u1ea7n l\u01b0\u1ee3t l\u00e0 <strong>62:29<\/strong> v\u00e0 <strong>61:57<\/strong>.<\/li>\n\n\n\n<li><strong>N\u0103m 2014<\/strong>, Dennis Kimetto ph\u00e1 k\u1ef7 l\u1ee5c v\u1edbi th\u00e0nh t\u00edch <strong>2:02:57<\/strong>, trong \u0111\u00f3 n\u1eeda ch\u1eb7ng sau nhanh h\u01a1n n\u1eeda ch\u1eb7ng \u0111\u1ea7u.<\/li>\n\n\n\n<li><strong>N\u0103m 2018<\/strong>, Eliud Kipchoge \u0111\u1ea1t k\u1ef7 l\u1ee5c <strong>2:01:39<\/strong>, v\u1edbi n\u1eeda sau nhanh h\u01a1n <strong>33 gi\u00e2y<\/strong> so v\u1edbi n\u1eeda \u0111\u1ea7u.<\/li>\n<\/ul>\n\n\n\n<p>N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y h\u01a1i th\u1edf g\u1ea5p g\u00e1p ho\u1eb7c tim \u0111\u1eadp nhanh b\u1ea5t th\u01b0\u1eddng, h\u00e3y \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i t\u1ed1c \u0111\u1ed9 ho\u1eb7c \u00e1p d\u1ee5ng nh\u1ecbp th\u1edf <strong>3:2 (h\u00edt v\u00e0o ba b\u01b0\u1edbc, th\u1edf ra hai b\u01b0\u1edbc)<\/strong> \u0111\u1ec3 gi\u1eef \u1ed5n \u0111\u1ecbnh.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/4-cach-chay-bo-khong-met.png\" alt=\"B\u1ea1n n\u00ean ch\u1ea1y ch\u1eadm 1 ch\u00fat \u1edf 3km \u0111\u1ea7u ti\u00ean l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t\" class=\"wp-image-25798\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/4-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/4-cach-chay-bo-khong-met-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/4-cach-chay-bo-khong-met-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n n\u00ean ch\u1ea1y ch\u1eadm 1 ch\u00fat \u1edf 3km \u0111\u1ea7u ti\u00ean <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">5. Gi\u1eef nh\u1ecbp ch\u1ea1y \u1ed5n \u0111\u1ecbnh<\/h2>\n\n\n\n<p>Duy tr\u00ec nh\u1ecbp \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng b\u1ecb m\u1ec7t gi\u00fap b\u1ea1n <strong>ti\u1ebft ki\u1ec7m s\u1ee9c<\/strong> v\u00e0 <strong>k\u00e9o d\u00e0i th\u1eddi gian ch\u1ea1y<\/strong> m\u00e0 kh\u00f4ng b\u1ecb m\u1ea5t h\u01a1i ho\u1eb7c \u0111u\u1ed1i s\u1ee9c qu\u00e1 s\u1edbm. N\u1ebfu ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i, h\u1ea1n ch\u1ebf <strong>t\u0103ng gi\u1ea3m t\u1ed1c \u0111\u1ed9 th\u1ea5t th\u01b0\u1eddng<\/strong>, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m tim \u0111\u1eadp nhanh h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft v\u00e0 ti\u00eau hao nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e1ch ki\u1ec3m so\u00e1t nh\u1ecbp ch\u1ea1y:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00f9ng \u0111\u1ed3ng h\u1ed3 ch\u1ea1y b\u1ed9<\/strong> \u0111\u1ec3 theo d\u00f5i pace v\u00e0 nh\u1ecbp tim.<br><\/li>\n\n\n\n<li><strong>L\u1eafng nghe c\u01a1 th\u1ec3:<\/strong> N\u1ebfu th\u1ea5y m\u1ec7t, h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng thay v\u00ec \u0111\u1ed9t ng\u1ed9t d\u1eebng l\u1ea1i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"641\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/5-cach-chay-bo-khong-met.png\" alt=\"C\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t l\u00e0 gi\u1eef nh\u1ecbp ch\u1ea1y \u1ed5n \u0111\u1ecbnh 3-2 ho\u1eb7c 2-1 \" class=\"wp-image-25799\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/5-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/5-cach-chay-bo-khong-met-300x226.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/5-cach-chay-bo-khong-met-768x579.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Gi\u1eef nh\u1ecbp ch\u1ea1y \u1ed5n \u0111\u1ecbnh 3-2 ho\u1eb7c 2-1 <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6. L\u1ef1a ch\u1ecdn trang ph\u1ee5c v\u00e0 gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p<\/h2>\n\n\n\n<p>\u0110\u1ec3 ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, <strong>trang ph\u1ee5c v\u00e0 gi\u00e0y ch\u1ea1y<\/strong> c\u1ea7n \u0111\u1ea3m b\u1ea3o <strong>tho\u1ea3i m\u00e1i, h\u1ed7 tr\u1ee3 t\u1ed1t<\/strong> v\u00e0 <strong>ph\u00f9 h\u1ee3p v\u1edbi \u0111i\u1ec1u ki\u1ec7n ch\u1ea1y<\/strong> c\u0169ng l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ecfi ch\u00e2n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ch\u1ecdn trang ph\u1ee5c ch\u1ea1y b\u1ed9<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ea5t li\u1ec7u:<\/strong> N\u00ean ch\u1ecdn qu\u1ea7n \u00e1o l\u00e0m t\u1eeb v\u1ea3i t\u1ed5ng h\u1ee3p ho\u1eb7c polyester gi\u00fap th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t, nhanh kh\u00f4, tr\u00e1nh b\u00e1m d\u00ednh khi ch\u1ea1y l\u00e2u. H\u1ea1n ch\u1ebf m\u1eb7c \u0111\u1ed3 cotton v\u00ec d\u1ec5 th\u1ea5m nh\u01b0ng kh\u00f3 kh\u00f4, g\u00e2y c\u1ea3m gi\u00e1c b\u00ed b\u00e1ch.<\/li>\n\n\n\n<li><strong>Ki\u1ec3u d\u00e1ng:<\/strong> Qu\u1ea7n \u00e1o n\u00ean c\u00f3 \u0111\u1ed9 co gi\u00e3n t\u1ed1t, kh\u00f4ng qu\u00e1 b\u00f3 s\u00e1t nh\u01b0ng c\u0169ng kh\u00f4ng qu\u00e1 r\u1ed9ng \u0111\u1ec3 tr\u00e1nh c\u1ea3n tr\u1edf chuy\u1ec3n \u0111\u1ed9ng.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00edch th\u01b0\u1edbc:<\/strong> Gi\u00e0y n\u00ean r\u1ed9ng h\u01a1n k\u00edch th\u01b0\u1edbc ch\u00e2n kho\u1ea3ng <strong>0.5 &#8211; 1 cm<\/strong> \u0111\u1ec3 tr\u00e1nh ch\u00e8n \u00e9p khi ch\u1ea1y l\u00e2u.<\/li>\n\n\n\n<li><strong>H\u1ed7 tr\u1ee3 &amp; \u0111\u1ed9 \u0111\u00e0n h\u1ed3i:<\/strong> Ch\u1ecdn gi\u00e0y c\u00f3 <strong>\u0111\u1ec7m l\u00f3t t\u1ed1t, kh\u1ea3 n\u0103ng \u0111\u00e0n h\u1ed3i cao<\/strong>, gi\u00fap gi\u1ea3m t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i v\u00e0 c\u1ed5 ch\u00e2n, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n\n\n<li><strong>Ki\u1ec3u d\u00e1ng b\u00e0n ch\u00e2n:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>B\u00e0n ch\u00e2n ph\u1eb3ng:<\/strong> Ch\u1ecdn gi\u00e0y c\u00f3 <strong>h\u1ed7 tr\u1ee3 v\u00f2m<\/strong> \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean l\u00f2ng b\u00e0n ch\u00e2n.<\/li>\n\n\n\n<li><strong>B\u00e0n ch\u00e2n c\u00f3 v\u00f2m cao:<\/strong> C\u1ea7n gi\u00e0y c\u00f3 <strong>\u0111\u1ec7m l\u00f3t \u00eam<\/strong>, h\u1ed7 tr\u1ee3 gi\u1ea3m ch\u1ea5n t\u1ed1t h\u01a1n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/6-cach-chay-bo-khong-met.png\" alt=\"L\u1ef1a ch\u1ecdn trang ph\u1ee5c ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ecba h\u00ecnh, th\u1eddi ti\u1ebft v\u00e0 s\u1edf th\u00edch \" class=\"wp-image-25800\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/6-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/6-cach-chay-bo-khong-met-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/6-cach-chay-bo-khong-met-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>L\u1ef1a ch\u1ecdn trang ph\u1ee5c ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi \u0111\u1ecba h\u00ecnh, th\u1eddi ti\u1ebft v\u00e0 s\u1edf th\u00edch <\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Xem th\u00eam:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.decathlon.vn\/blog\/cach-chon-giay-chay-bo-tot-nhat\/?srsltid=AfmBOoqigk4HGy38p9yBPN6gL-nHXBT420DKF5YtmOEZRtgwWB0KOmtm\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>C\u00e1ch ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u00e0 ho\u00e0n h\u1ea3o cho s\u1ee9c kh\u1ecfe<\/strong><\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.decathlon.vn\/blog\/nu-chay-bo-nen-mac-do-gi\/?srsltid=AfmBOorXTuz4d-Pzz0mthO_7kkyQS5tEtL6Ki66_yHhtBLllHjroozx4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u1eef ch\u1ea1y b\u1ed9 n\u00ean m\u1eb7c \u0111\u1ed3 g\u00ec? G\u1ee3i \u00fd 10+ c\u00e1ch ph\u1ed1i \u0111\u1ed3 tho\u1ea3i m\u00e1i cho n\u1eef<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><em>N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm trang ph\u1ee5c ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng v\u1edbi gi\u00e1 h\u1ee3p l\u00fd, h\u00e3y tham kh\u1ea3o c\u00e1c <\/em><a href=\"https:\/\/www.decathlon.vn\/c\/ch%E1%BA%A1y-b%E1%BB%99-%C4%91i-b%E1%BB%99.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>M\u1eabu gi\u00e0y v\u00e0 qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 t\u1ea1i Decathlon<\/em><\/a><em>, ch\u1ec9 t\u1eeb <\/em><strong><em>99.000 VND<\/em><\/strong><em>.<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">7. U\u1ed1ng n\u01b0\u1edbc \u0111\u00fang c\u00e1ch<\/h2>\n\n\n\n<p>N\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c <strong>duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng, \u1ed5n \u0111\u1ecbnh th\u00e2n nhi\u1ec7t<\/strong> v\u00e0 <strong>h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp ho\u1ea1t \u0111\u1ed9ng<\/strong> khi ch\u1ea1y. Tuy nhi\u00ean, u\u1ed1ng n\u01b0\u1edbc sai c\u00e1ch c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n nhanh m\u1ec7t ho\u1eb7c g\u1eb7p t\u00ecnh tr\u1ea1ng \u0111au x\u00f3c h\u00f4ng.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e1ch u\u1ed1ng n\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u01b0\u1edbc khi ch\u1ea1y:<\/strong> U\u1ed1ng kho\u1ea3ng <strong>300-500ml n\u01b0\u1edbc<\/strong> tr\u01b0\u1edbc khi ch\u1ea1y <strong>30-60 ph\u00fat<\/strong>, tr\u00e1nh u\u1ed1ng ngay s\u00e1t gi\u1edd ch\u1ea1y \u0111\u1ec3 kh\u00f4ng g\u00e2y n\u1eb7ng b\u1ee5ng.<br><\/li>\n\n\n\n<li><strong>Trong khi ch\u1ea1y:<\/strong> Kh\u00f4ng n\u00ean u\u1ed1ng qu\u00e1 nhi\u1ec1u c\u00f9ng l\u00fac, thay v\u00e0o \u0111\u00f3 h\u00e3y <strong>nh\u1ea5p t\u1eebng ng\u1ee5m nh\u1ecf (kho\u1ea3ng 100-150ml m\u1ed7i 15-20 ph\u00fat)<\/strong>, nh\u1ea5t l\u00e0 khi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n\n\n<li><strong>Sau khi ch\u1ea1y:<\/strong> Ti\u1ebfp t\u1ee5c b\u1ed5 sung n\u01b0\u1edbc \u0111\u1ec3 b\u00f9 l\u1ea1i l\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t \u0111i. N\u1ebfu ch\u1ea1y l\u00e2u ho\u1eb7c \u0111\u1ed5 nhi\u1ec1u m\u1ed3 h\u00f4i, c\u00f3 th\u1ec3 b\u1ed5 sung th\u00eam <strong>n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i<\/strong> \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c nhanh h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/7-cach-chay-bo-khong-met.png\" alt=\"B\u1ed5 sung n\u01b0\u1edbc \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n ch\u1ea1y b\u1ed9 kh\u00f4ng m\u1ec7t\" class=\"wp-image-25801\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/7-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/7-cach-chay-bo-khong-met-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/7-cach-chay-bo-khong-met-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ed5 sung n\u01b0\u1edbc \u0111\u00fang c\u00e1ch khi ch\u1ea1y <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8. Ngh\u1ec9 h\u1ee3p l\u00fd, \u0111\u1eebng c\u1ed1 qu\u00e1 s\u1ee9c!<\/h2>\n\n\n\n<p>Vi\u1ec7c duy tr\u00ec nh\u1ecbp \u0111\u1ed9 luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n r\u1ea5t quan tr\u1ecdng, nh\u01b0ng <strong>ngh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch<\/strong> l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 kh\u00f4ng b\u1ecb m\u1ec7t, \u0111\u1ed3ng th\u1eddi c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh gi\u00fap b\u1ea1n <strong>tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, ph\u1ee5c h\u1ed3i nhanh v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Nguy\u00ean t\u1eafc ngh\u1ec9 ng\u01a1i khi ch\u1ea1y b\u1ed9:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u1eafng nghe c\u01a1 th\u1ec3:<\/strong> N\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t, <strong>h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 ho\u1eb7c \u0111i b\u1ed9 v\u00e0i ph\u00fat<\/strong> \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh nh\u1ecbp th\u1edf. \u0110\u1eebng \u00e9p b\u1ea3n th\u00e2n ti\u1ebfp t\u1ee5c ch\u1ea1y khi c\u01a1 th\u1ec3 ch\u01b0a s\u1eb5n s\u00e0ng.<\/li>\n\n\n\n<li><strong>Luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n:<\/strong> \u0110\u1ec3 n\u00e2ng cao th\u1ec3 l\u1ef1c, b\u1ea1n n\u00ean ch\u1ea1y \u00edt nh\u1ea5t <strong>3-4 l\u1ea7n\/tu\u1ea7n<\/strong>, k\u1ebft h\u1ee3p v\u1edbi nh\u1eefng ng\u00e0y ngh\u1ec9 \u0111\u1ec3 c\u01a1 b\u1eafp c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/li>\n\n\n\n<li><strong>T\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eeb t\u1eeb:<\/strong> Tr\u00e1nh \u0111\u1ed9t ng\u1ed9t t\u0103ng t\u1ed1c ho\u1eb7c t\u0103ng qu\u00e3ng \u0111\u01b0\u1eddng qu\u00e1 nhanh, h\u00e3y <strong>t\u0103ng d\u1ea7n c\u1ef1 ly v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 theo t\u1eebng tu\u1ea7n<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi t\u1ed1t h\u01a1n. <em>V\u00ed d\u1ee5: N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y ch\u1ea1y 3-5km v\u1edbi pace ch\u1eadm trong 2-3 tu\u1ea7n \u0111\u1ea7u tr\u01b0\u1edbc khi t\u0103ng qu\u00e3ng \u0111\u01b0\u1eddng l\u00ean 6-8km. V\u1edbi c\u00e1c runner c\u00f3 kinh nghi\u1ec7m, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng quy t\u1eafc 10% \u2013 t\u1ee9c l\u00e0 m\u1ed7i tu\u1ea7n ch\u1ec9 t\u0103ng t\u1ed1i \u0111a 10% qu\u00e3ng \u0111\u01b0\u1eddng ho\u1eb7c th\u1eddi gian ch\u1ea1y \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/em><\/li>\n\n\n\n<li><strong>K\u1ebft h\u1ee3p v\u1edbi b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3:<\/strong> C\u00e1c b\u1ed9 m\u00f4n nh\u01b0 <strong>t\u1eadp gym, yoga, b\u01a1i l\u1ed9i ho\u1eb7c b\u00e0i t\u1eadp core<\/strong> s\u1ebd gi\u00fap t\u0103ng s\u1ee9c b\u1ec1n, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c.<\/li>\n<\/ul>\n\n\n\n<p><strong>Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.decathlon.vn\/blog\/lich-chay-bo-cho-nguoi-moi-bat-dau\/?srsltid=AfmBOorKxQJo2nPm1cj-IgigHRbtRaWR0eQiZkkIvtLtVpK-Bna3O80K\" target=\"_blank\" rel=\"noreferrer noopener\">L\u1ecbch ch\u1ea1y b\u1ed9 khoa h\u1ecdc cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/8-cach-chay-bo-khong-met.png\" alt=\"N\u00ean k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c \" class=\"wp-image-25802\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/8-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/8-cach-chay-bo-khong-met-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/8-cach-chay-bo-khong-met-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>N\u00ean k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u00e0 c\u00e1c b\u00e0i t\u1eadp kh\u00e1c <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">9. T\u00ecm \u0111\u1ed9ng l\u1ef1c ch\u1ea1y b\u1ed9&nbsp;<\/h2>\n\n\n\n<p>\u0110\u1ec3 bi\u1ebfn ch\u1ea1y b\u1ed9 th\u00e0nh th\u00f3i quen l\u00e2u d\u00e0i, b\u1ea1n c\u1ea7n t\u00ecm c\u00e1ch gi\u1eef v\u1eefng tinh th\u1ea7n v\u00e0 s\u1ef1 h\u1ee9ng kh\u1edfi. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch gi\u00fap b\u1ea1n duy tr\u00ec \u0111\u1ed9ng l\u1ef1c khi ch\u1ea1y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nghe nh\u1ea1c theo nh\u1ecbp ch\u1ea1y:<\/strong> Nh\u1eefng b\u00e0i h\u00e1t c\u00f3 ti\u1ebft t\u1ea5u t\u1eeb 160-180 BPM (beats per minute) s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec nh\u1ecbp ch\u00e2n \u1ed5n \u0111\u1ecbnh, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng lo\u1ea1ng cho\u1ea1ng ho\u1eb7c xu\u1ed1ng s\u1ee9c. N\u1ebfu ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn c\u00e1c b\u1ea3n nh\u1ea1c nh\u1eb9 nh\u00e0ng l\u00fac \u0111\u1ea7u v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c h\u01b0ng ph\u1ea5n khi v\u1ec1 \u0111\u00edch.<br><\/li>\n\n\n\n<li><strong>\u0110\u1eb7t m\u1ee5c ti\u00eau nh\u1ecf, d\u1ec5 \u0111\u1ea1t \u0111\u01b0\u1ee3c:<\/strong> Thay v\u00ec \u00e9p b\u1ea3n th\u00e2n ph\u1ea3i ch\u1ea1y 5km ngay t\u1eeb \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ee5c ti\u00eau \u0111\u01a1n gi\u1ea3n h\u01a1n nh\u01b0 \u201ch\u00f4m nay ch\u1ea1y 10 ph\u00fat kh\u00f4ng ngh\u1ec9\u201d ho\u1eb7c \u201cch\u1ea1y 2km m\u00e0 kh\u00f4ng m\u1ea5t nh\u1ecbp th\u1edf.\u201d Khi \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng c\u1ed9t m\u1ed1c nh\u1ecf, b\u1ea1n s\u1ebd c\u00f3 \u0111\u1ed9ng l\u1ef1c chinh ph\u1ee5c nh\u1eefng th\u1eed th\u00e1ch l\u1edbn h\u01a1n.<\/li>\n\n\n\n<li><strong>Tham gia nh\u00f3m ch\u1ea1y ho\u1eb7c t\u00ecm b\u1ea1n \u0111\u1ed3ng h\u00e0nh:<\/strong> N\u1ebfu ch\u1ea1y m\u1ed9t m\u00ecnh d\u1ec5 khi\u1ebfn b\u1ea1n n\u1ea3n ch\u00ed, h\u00e3y tham gia m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 ch\u1ea1y b\u1ed9 ho\u1eb7c r\u1ee7 b\u1ea1n b\u00e8 c\u00f9ng luy\u1ec7n t\u1eadp. Ch\u1ea1y v\u1edbi ng\u01b0\u1eddi kh\u00e1c gi\u00fap b\u1ea1n c\u00f3 tr\u00e1ch nhi\u1ec7m h\u01a1n v\u1edbi l\u1ecbch t\u1eadp, \u0111\u1ed3ng th\u1eddi t\u1ea1o th\u00eam ni\u1ec1m vui khi c\u00f9ng nhau chinh ph\u1ee5c t\u1eebng c\u1ed9t m\u1ed1c m\u1edbi.<\/li>\n\n\n\n<li><strong>Ghi ch\u00e9p l\u1ea1i h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9:<\/strong> S\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng nh\u01b0 Strava, Garmin hay Nike Run Club \u0111\u1ec3 theo d\u00f5i th\u00e0nh t\u00edch. Vi\u1ec7c nh\u00ecn th\u1ea5y s\u1ef1 ti\u1ebfn b\u1ed9 qua t\u1eebng ng\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c ti\u1ebfp t\u1ee5c r\u00e8n luy\u1ec7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met.png\" alt=\"B\u1ea1n b\u00e8, gia \u0111\u00ecnh s\u1ebd l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ea1n gi\u00fap duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 \n\" class=\"wp-image-25803\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n b\u00e8, gia \u0111\u00ecnh s\u1ebd l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ea1n gi\u00fap duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 <\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd<\/h2>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 b\u00e0i t\u1eadp th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n \u0111\u00f2i h\u1ecfi s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ec3 duy tr\u00ec th\u1ec3 l\u1ef1c v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng:<\/strong> M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng v\u1edbi protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh s\u1ebd gi\u00fap b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng b\u1ecb ki\u1ec7t s\u1ee9c. Tr\u01b0\u1edbc khi ch\u1ea1y kho\u1ea3ng 30-60 ph\u00fat, b\u1ea1n c\u00f3 th\u1ec3 \u0103n nh\u1eb9 v\u1edbi chu\u1ed1i, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m ho\u1eb7c y\u1ebfn m\u1ea1ch \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n.<\/li>\n\n\n\n<li><strong>U\u1ed1ng n\u01b0\u1edbc \u0111\u00fang c\u00e1ch:<\/strong> Cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh m\u1ea5t n\u01b0\u1edbc v\u00e0 m\u1ec7t m\u1ecfi. N\u1ebfu ch\u1ea1y d\u01b0\u1edbi 60 ph\u00fat, ch\u1ec9 c\u1ea7n u\u1ed1ng n\u01b0\u1edbc l\u1ecdc; c\u00f2n n\u1ebfu ch\u1ea1y l\u00e2u h\u01a1n, c\u00f3 th\u1ec3 b\u1ed5 sung n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i \u0111\u1ec3 c\u00e2n b\u1eb1ng kho\u00e1ng ch\u1ea5t.<\/li>\n\n\n\n<li><strong>Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c:<\/strong> Gi\u1ea5c ng\u1ee7 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp sau m\u1ed7i bu\u1ed5i ch\u1ea1y. N\u1ebfu th\u01b0\u1eddng xuy\u00ean ng\u1ee7 kh\u00f4ng \u0111\u1ee7, b\u1ea1n s\u1ebd d\u1ec5 c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i v\u00e0 gi\u1ea3m hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9. H\u00e3y c\u1ed1 g\u1eafng duy tr\u00ec 7-9 ti\u1ebfng ng\u1ee7 m\u1ed7i \u0111\u00eam \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 lu\u00f4n \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"530\" src=\"\/blog\/wp-content\/uploads\/2025\/03\/10-cach-chay-bo-khong-met.png\" alt=\"Ch\u00fa \u00fd b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \" class=\"wp-image-25804\" srcset=\"\/blog\/wp-content\/uploads\/2025\/03\/10-cach-chay-bo-khong-met.png 850w, \/blog\/wp-content\/uploads\/2025\/03\/10-cach-chay-bo-khong-met-300x187.png 300w, \/blog\/wp-content\/uploads\/2025\/03\/10-cach-chay-bo-khong-met-768x479.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u00fa \u00fd b\u1ed5 sung dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd <\/em><\/figcaption><\/figure>\n\n\n\n<p><strong><em>Hi v\u1ecdng h\u01b0\u1edbng d\u1eabn c\u00e1ch cha\u1ef5 b\u1ed9 kh\u00f4ng m\u1ec7t \u0111\u01b0\u1ee3c chia s\u1ebb b\u00ean tr\u00ean s\u1ebd gi\u00fap <\/em><\/strong><em>b\u1ea1n duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9. H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ed1c \u0111\u1ed9 ph\u00f9 h\u1ee3p, t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u1eebng qu\u00ean l\u1ef1a ch\u1ecdn trang ph\u1ee5c, gi\u00e0y ch\u1ea1y ch\u1ea5t l\u01b0\u1ee3ng t\u1eeb Decathlon \u0111\u1ec3 c\u00f3 nh\u1eefng b\u01b0\u1edbc ch\u1ea1y nh\u1eb9 nh\u00e0ng v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n!<\/em><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi&hellip;<\/p>\n","protected":false},"author":5,"featured_media":25836,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,18],"tags":[],"class_list":["post-25794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-tu-van-chay-bo"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/03\/9-cach-chay-bo-khong-met-1-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Tuy nhi\u00ean, nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/25794","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=25794"}],"version-history":[{"count":4,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25794\/revisions"}],"predecessor-version":[{"id":25841,"href":"\/blog\/wp-json\/wp\/v2\/posts\/25794\/revisions\/25841"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/25836"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=25794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=25794"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=25794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}