{"id":2609,"date":"2023-11-14T10:19:00","date_gmt":"2023-11-14T03:19:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2609"},"modified":"2024-05-22T10:51:29","modified_gmt":"2024-05-22T03:51:29","slug":"chay-bo-dung-cach","status":"publish","type":"post","link":"\/blog\/chay-bo-dung-cach\/","title":{"rendered":"[B\u00cd QUY\u1ebeT] Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch kh\u00f4ng lo ch\u1ea5n th\u01b0\u01a1ng"},"content":{"rendered":"\n<p><em><strong>Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner duy tr\u00ec th\u1ec3 tr\u1ea1ng b\u1ec1n b\u1ec9 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n gi\u00fap ph\u00f2ng tr\u00e1nh nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y c\u00f9ng c\u00e1c l\u01b0u \u00fd li\u00ean quan m\u00e0 b\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 tham kh\u1ea3o v\u00e0 c\u00e2n nh\u1eafc \u00e1p d\u1ee5ng khi mu\u1ed1n tham gia b\u1ed9 m\u00f4n n\u00e0y.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. H\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/strong><\/h2>\n\n\n\n<p>Khi tham gia ch\u1ea1y b\u1ed9, t\u00f9y theo h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n trong nh\u00e0 hay ngo\u00e0i tr\u1eddi, b\u1ea1n c\u1ea7n c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1ec1 k\u1ef9 thu\u1eadt. C\u1ee5 th\u1ec3 nh\u01b0 sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.1. Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi<\/strong><\/h3>\n\n\n\n<p>Khi tham gia ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi, b\u1ea1n c\u1ea7n ch\u00fa \u00fd th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1c k\u1ef9 thu\u1eadt sau:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u01b0 th\u1ebf \u0111\u1ea7u<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u1eef m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/strong>, \u0111\u1eb7t t\u1ea7m nh\u00ecn t\u1eeb 3 \u2013 6m trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/li>\n\n\n\n<li><strong>Kh\u00f4ng nh\u00ecn ch\u1eb1m ch\u1eb1m xu\u1ed1ng m\u1eb7t \u0111\u1ea5t<\/strong> m\u00e0 lu\u00f4n ph\u1ea3i \u0111\u1ec3 \u00fd bao qu\u00e1t xung quanh cung \u0111\u01b0\u1eddng ch\u1ea1y \u0111\u1ec3 c\u00f3 th\u1ec3 quan s\u00e1t r\u00f5 r\u00e0ng c\u00e1c ch\u01b0\u1edbng ng\u1ea1i v\u1eadt. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n ch\u1ee7 \u0111\u1ed9ng tr\u00e1nh n\u00e9 k\u1ecbp th\u1eddi, h\u1ea1n ch\u1ebf va ch\u1ea1m, t\u00e9 ng\u00e3 khi \u0111ang ch\u1ea1y.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/image9.jpg\" alt=\"Gi\u1eef th\u1eb3ng \u0111\u1ea7u, m\u1eaft nh\u00ecn th\u1eb3ng v\u00e0 quan s\u00e1t xung quanh\" class=\"wp-image-2903\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/image9.jpg 600w, \/blog\/wp-content\/uploads\/2023\/11\/image9-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/image9-150x150.jpg 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>Gi\u1eef th\u1eb3ng \u0111\u1ea7u, m\u1eaft nh\u00ecn th\u1eb3ng v\u00e0 quan s\u00e1t xung quanh<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u01b0 th\u1ebf tay \u2013 vai<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lu\u00f4n gi\u1eef khu\u1ef7u tay vu\u00f4ng g\u00f3c 90 \u0111\u1ed9.<\/li>\n\n\n\n<li>Gi\u1eef hai tay \u0111\u1eb7t \u1edf ngang th\u1eaft l\u01b0ng v\u00e0 ch\u1ec9 chuy\u1ec3n \u0111\u1ed9ng quanh v\u1ecb tr\u00ed ngang eo. Ch\u00fa \u00fd khi chuy\u1ec3n \u0111\u1ed9ng, kh\u00f4ng vung tay qu\u00e1 m\u1ea1nh m\u00e0 ch\u1ec9 \u0111\u00e1nh \u0111\u1ec1u tay nh\u1eb9 nh\u00e0ng theo nh\u1ecbp ch\u1ea1y.<\/li>\n\n\n\n<li>Khi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y th\u00ec th\u1ea3 l\u1ecfng vai g\u00e1y t\u1eeb t\u1eeb \u0111\u1ec3 t\u00ecm v\u1ecb tr\u00ed th\u1ea5y tho\u1ea3i m\u00e1i nh\u1ea5t, tr\u00e1nh c\u00fai kh\u00f2m vai ho\u1eb7c ng\u1ea3 l\u01b0ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc qu\u00e1 nhi\u1ec1u.<\/li>\n\n\n\n<li>Di chuy\u1ec3n tay theo c\u1eed \u0111\u1ed9ng kh\u1edbp vai khi ch\u1ea1y.<\/li>\n\n\n\n<li>B\u00e0n tay th\u1ea3 l\u1ecfng, h\u01a1i n\u1eafm h\u1edd ch\u1ee9 kh\u00f4ng n\u1eafm qu\u00e1 ch\u1eb7t.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"638\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/khuyu-tay-vuong-goc-danh-deu-o-vi-tri-ngang-that-lung-theo-nhip-chay.jpg\" alt=\"Khu\u1ef7u tay vu\u00f4ng g\u00f3c, \u0111\u00e1nh \u0111\u1ec1u \u1edf v\u1ecb tr\u00ed ngang th\u1eaft l\u01b0ng theo nh\u1ecbp ch\u1ea1y\n\" class=\"wp-image-2634\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/khuyu-tay-vuong-goc-danh-deu-o-vi-tri-ngang-that-lung-theo-nhip-chay.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/khuyu-tay-vuong-goc-danh-deu-o-vi-tri-ngang-that-lung-theo-nhip-chay-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/khuyu-tay-vuong-goc-danh-deu-o-vi-tri-ngang-that-lung-theo-nhip-chay-768x576.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Khu\u1ef7u tay vu\u00f4ng g\u00f3c, \u0111\u00e1nh \u0111\u1ec1u \u1edf v\u1ecb tr\u00ed ngang th\u1eaft l\u01b0ng theo nh\u1ecbp ch\u1ea1y <\/em><\/figcaption><\/figure>\n\n\n\n<p><strong><em>**L\u01b0u \u00fd:<\/em><\/strong><em> N\u1ebfu b\u1ea1n ch\u01b0a bi\u1ebft c\u00e1ch \u0111\u00e1nh tay \u0111\u00fang c\u00f3 th\u1ec3 t\u01b0\u1edfng t\u01b0\u1ee3ng 1 tr\u1ee5c th\u1eb3ng \u0111\u1ee9ng chia \u0111\u00f4i c\u01a1 th\u1ec3 theo chi\u1ec1u d\u1ecdc, \u0111\u1ea3m b\u1ea3o khi \u0111\u00e1nh tay c\u00e1nh tay kh\u00f4ng \u0111i qua \u0111\u01b0\u1eddng ranh gi\u1edbi \u0111\u00f3<\/em>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u01b0 th\u1ebf ch\u00e2n \u2013 ti\u1ebfp \u0111\u1ea5t<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch th\u00ec b\u1ea1n kh\u00f4ng b\u01b0\u1edbc ch\u00e2n qu\u00e1 cao v\u00ec \u0111i\u1ec1u n\u00e0y s\u1ebd l\u00e0m t\u0103ng qu\u1ef9 \u0111\u1ea1o chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3, g\u00e2y m\u1ea5t s\u1ee9c nhanh, gi\u1ea3m s\u1ee9c b\u1ec1n khi\u1ebfn b\u1ea1n kh\u00f4ng ch\u1ea1y \u0111\u01b0\u1ee3c l\u00e2u.<\/li>\n\n\n\n<li>Kh\u00f4ng s\u1ea3i b\u01b0\u1edbc ch\u1ea1y qu\u00e1 d\u00e0i v\u00ec c\u00f3 th\u1ec3 b\u01b0\u1edbc h\u00fat, s\u00e1i ch\u00e2n, tr\u01b0\u1ee3t&nbsp; ng\u00e3, nh\u1ea5t l\u00e0 khi ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh kh\u00f4ng \u0111\u01b0\u1ee3c b\u1eb1ng ph\u1eb3ng.<\/li>\n\n\n\n<li>Trong qu\u00e1 tr\u00ecnh ch\u1ea1y, lu\u00f4n ph\u1ea3i ti\u1ebfp \u0111\u1ea5t b\u1eb1ng to\u00e0n b\u1ed9 l\u00f2ng b\u00e0n ch\u00e2n. 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.<\/li>\n\n\n\n<li>V\u1ecb tr\u00ed m\u0169i ch\u00e2n lu\u00f4n h\u01b0\u1edbng th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, tr\u00e1nh \u0111\u1ec3 m\u0169i ch\u00e2n h\u01b0\u1edbng v\u00e0o l\u00f2ng b\u00e0n ch\u00e2n ho\u1eb7c h\u01b0\u1edbng ra ngo\u00e0i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/s978659\/k$ec06c1ea2f7fcfc658aaf476fe1212e9\/running%20w%20s.jpg?f=1000x1000\" alt=\"\" style=\"border-radius:10px;width:850px\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>D\u00e1ng ng\u01b0\u1eddi<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y v\u1edbi t\u01b0 th\u1ebf ng\u1ea9ng cao \u0111\u1ea7u v\u00e0 m\u1eaft nh\u00ecn th\u1eb3ng.<\/li>\n\n\n\n<li>Gi\u1eef l\u01b0ng th\u1eb3ng, kh\u00f4ng r\u01b0\u1edbn ng\u01b0\u1eddi qu\u00e1 v\u1ec1 ph\u00eda tr\u01b0\u1edbc hay ng\u1ea3 qu\u00e1 v\u1ec1 ph\u00eda sau.<\/li>\n\n\n\n<li>Duy tr\u00ec khung ch\u1eadu trung t\u00ednh, kh\u00f4ng m\u1edf qu\u00e1 r\u1ed9ng hay qu\u00e1 h\u1eb9p, gi\u1eef t\u01b0 th\u1ec3 th\u1ea5y tho\u1ea3i m\u00e1i nh\u1ea5t khi c\u1eed \u0111\u1ed9ng.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"917\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-voi-tu-the-ngang-cao-dau-dang-nguoi-thang.jpg\" alt=\"Ch\u1ea1y v\u1edbi t\u01b0 th\u1ebf ng\u1ea9ng cao \u0111\u1ea7u, d\u00e1ng ng\u01b0\u1eddi th\u1eb3ng\n\" class=\"wp-image-2627\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-voi-tu-the-ngang-cao-dau-dang-nguoi-thang.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chay-voi-tu-the-ngang-cao-dau-dang-nguoi-thang-278x300.jpg 278w, \/blog\/wp-content\/uploads\/2023\/11\/chay-voi-tu-the-ngang-cao-dau-dang-nguoi-thang-768x829.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y v\u1edbi t\u01b0 th\u1ebf ng\u1ea9ng cao \u0111\u1ea7u, d\u00e1ng ng\u01b0\u1eddi th\u1eb3ng <\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e1ch h\u00edt th\u1edf<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u1ed1 g\u1eafng duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/li>\n\n\n\n<li>C\u00f3 th\u1ec3 th\u1edf b\u1eb1ng mi\u1ec7ng \u0111\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t l\u1ea5y oxy v\u00e0 \u0111\u00e0o th\u1ea3i CO2 kh\u1ecfi c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>H\u00edt th\u1edf b\u1eb1ng b\u1ee5ng, kh\u00f4ng n\u00ean th\u1edf b\u1eb1ng ng\u1ef1c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/hit-tho-deu-bang-co-bung-trong-qua-trinh-chay.jpg\" alt=\"H\u00edt th\u1edf \u0111\u1ec1u b\u1eb1ng c\u01a1 b\u1ee5ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y\" class=\"wp-image-2632\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/hit-tho-deu-bang-co-bung-trong-qua-trinh-chay.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/hit-tho-deu-bang-co-bung-trong-qua-trinh-chay-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/hit-tho-deu-bang-co-bung-trong-qua-trinh-chay-768x432.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>H\u00edt th\u1edf \u0111\u1ec1u b\u1eb1ng c\u01a1 b\u1ee5ng trong qu\u00e1 tr\u00ecnh ch\u1ea1y<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u1edbi ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9, ch\u1ec9 n\u00ean b\u1eaft \u0111\u1ea7u \u1edf t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng t\u1eeb 5km\/h sau \u0111\u00f3 t\u0103ng d\u1ea7n.<\/li>\n\n\n\n<li>V\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 ch\u1ea1y \u0111\u1ec1u duy tr\u00ec t\u1ed1c \u0111\u1ed9 10km\/h khi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n\n\n<li>V\u1edbi ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 20km\/h khi ch\u1ea1y c\u1ef1 ly ng\u1eafn.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"850\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/toc-do-chay-co-the-duoc-dieu-chinh-tuy-theo-doi-tuong-va-muc-tieu-bai-tap.jpg\" alt=\"T\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh t\u00f9y theo \u0111\u1ed1i t\u01b0\u1ee3ng v\u00e0 m\u1ee5c ti\u00eau b\u00e0i t\u1eadp\" class=\"wp-image-2638\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/toc-do-chay-co-the-duoc-dieu-chinh-tuy-theo-doi-tuong-va-muc-tieu-bai-tap.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/toc-do-chay-co-the-duoc-dieu-chinh-tuy-theo-doi-tuong-va-muc-tieu-bai-tap-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/toc-do-chay-co-the-duoc-dieu-chinh-tuy-theo-doi-tuong-va-muc-tieu-bai-tap-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/11\/toc-do-chay-co-the-duoc-dieu-chinh-tuy-theo-doi-tuong-va-muc-tieu-bai-tap-768x768.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh t\u00f9y theo \u0111\u1ed1i t\u01b0\u1ee3ng v\u00e0 m\u1ee5c ti\u00eau b\u00e0i t\u1eadp<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Th\u1eddi gian ch\u1ea1y<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Khi m\u1edbi b\u1eaft \u0111\u1ea7u tham gia ch\u1ea1y b\u1ed9, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n kho\u1ea3ng&nbsp; 20 &#8211; 30 ph\u00fat\/bu\u1ed5i v\u1edbi t\u1ea7n su\u1ea5t 2 \u2013 3 bu\u1ed5i\/tu\u1ea7n.<\/li>\n\n\n\n<li>Khi \u0111\u00e3 ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n trong kho\u1ea3ng 30 \u2013 45 ph\u00fat\/bu\u1ed5i v\u1edbi t\u1ea7n su\u1ea5t kho\u1ea3ng 3 \u2013 4 bu\u1ed5i\/tu\u1ea7n.<\/li>\n\n\n\n<li>\u0110\u1ec3 c\u00f3 th\u00eam h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 th\u1eddi gian ch\u1ea1y b\u1ed9, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o t\u1ea1i b\u00e0i vi\u1ebft N\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"426\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/thoi-gian-chay-trung-binh-cho-nguoi-moi-la-khoang-20-30-phut-ngay.jpg\" alt=\"Th\u1eddi gian ch\u1ea1y trung b\u00ecnh cho ng\u01b0\u1eddi m\u1edbi l\u00e0 kho\u1ea3ng 20 - 30 ph\u00fat\/ng\u00e0y v\u00e0 30 - 45 ph\u00fat\/ng\u00e0y cho ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng xuy\u00ean\" class=\"wp-image-2637\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/thoi-gian-chay-trung-binh-cho-nguoi-moi-la-khoang-20-30-phut-ngay.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/thoi-gian-chay-trung-binh-cho-nguoi-moi-la-khoang-20-30-phut-ngay-300x150.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/thoi-gian-chay-trung-binh-cho-nguoi-moi-la-khoang-20-30-phut-ngay-768x385.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Th\u1eddi gian ch\u1ea1y trung b\u00ecnh cho ng\u01b0\u1eddi m\u1edbi l\u00e0 kho\u1ea3ng 20 &#8211; 30 ph\u00fat\/ng\u00e0y v\u00e0 30 &#8211; 45 ph\u00fat\/ng\u00e0y cho ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng xuy\u00ean<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Tham kh\u1ea3o h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch t\u1ea1i video: <a href=\"https:\/\/www.youtube.com\/watch?v=jpNue3cuf9o\" target=\"_blank\" rel=\"noreferrer noopener\"><em>10 B\u01b0\u1edbc \u0111\u1ec3 c\u00f3 t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang chu\u1ea9n 100% cho ng\u01b0\u1eddi m\u1edbi | Y\u00eau Ch\u1ea1y B\u1ed9<\/em><\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.2. Ch\u1ea1y b\u1ed9 trong nh\u00e0<\/strong><\/h3>\n\n\n\n<p>Khi t\u1eadp trong nh\u00e0 tr\u00ean m\u00e1y ch\u1ea1y, b\u1ea1n n\u00ean \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 nh\u01b0 sau:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u01b0 th\u1ebf ch\u1ea1y<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u01b0ng v\u00e0 \u0111\u1ea7u:<\/strong> Lu\u00f4n gi\u1eef th\u1eb3ng, th\u1ea3 l\u1ecfng t\u1ef1 nhi\u00ean, tr\u00e1nh ng\u1eeda ng\u01b0\u1eddi v\u1ec1 ph\u00eda sau ho\u1eb7c ch\u00fai \u0111\u1ea7u v\u1ec1 ph\u00eda tr\u01b0\u1edbc khi ch\u1ea1y.<\/li>\n\n\n\n<li><strong>Ch\u00e2n ti\u1ebfp \u0111\u1ea5t:<\/strong> Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n, b\u1eaft \u0111\u1ea7u d\u1ed3n l\u1ef1c \u1edf gi\u1eefa l\u00f2ng b\u00e0n ch\u00e2n r\u1ed3i \u0111\u1ea9y v\u1ec1 ph\u00eda m\u0169i ch\u00e2n \u0111\u1ec3 t\u1ea1o \u0111\u00e0 ch\u1ea1y.<\/li>\n\n\n\n<li><strong>D\u00e1ng ch\u1ea1y:<\/strong> M\u1eaft nh\u00ecn th\u1eb3ng v\u1edbi t\u1ea7m nh\u00ecn kho\u1ea3ng 10 \u2013 15m, gi\u1eef d\u00e1ng ng\u01b0\u1eddi lu\u00f4n th\u1eb3ng trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n<li><strong>Tay \u2013 vai:<\/strong> Vai th\u1ea3 l\u1ecfng, tay \u0111\u00e1nh nh\u1eb9 nh\u00e0ng theo nh\u1ecbp ch\u1ea1y, \u0111\u1eb7t khu\u1ef7u tay vu\u00f4ng g\u00f3c v\u00e0 chuy\u1ec3n \u0111\u1ed9ng \u1edf v\u1ecb tr\u00ed ngang eo, b\u00e0n tay n\u1eafm h\u1edd.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"605\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/tu-the-chay-bo-tren-may-can-giu-thang-lung-dau-mat-nhin-thang-vai-tha-long.jpg\" alt=\"T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y c\u1ea7n gi\u1eef th\u1eb3ng l\u01b0ng, \u0111\u1ea7u, m\u1eaft nh\u00ecn th\u1eb3ng, vai th\u1ea3 l\u1ecfng, tay \u0111\u1eb7t vu\u00f4ng g\u00f3c \u0111\u00e1nh \u0111\u1ec1u theo nh\u1ecbp ch\u1ea1y\" class=\"wp-image-2639\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tu-the-chay-bo-tren-may-can-giu-thang-lung-dau-mat-nhin-thang-vai-tha-long.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/tu-the-chay-bo-tren-may-can-giu-thang-lung-dau-mat-nhin-thang-vai-tha-long-300x214.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/tu-the-chay-bo-tren-may-can-giu-thang-lung-dau-mat-nhin-thang-vai-tha-long-768x547.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y c\u1ea7n gi\u1eef th\u1eb3ng l\u01b0ng, \u0111\u1ea7u, m\u1eaft nh\u00ecn th\u1eb3ng, vai th\u1ea3 l\u1ecfng, tay \u0111\u1eb7t vu\u00f4ng g\u00f3c \u0111\u00e1nh \u0111\u1ec1u theo nh\u1ecbp ch\u1ea1y<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Khi m\u1edbi kh\u1edfi \u0111\u1ed9ng ch\u1ea1y tr\u00ean m\u00e1y, b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ed1c \u0111\u1ed9 th\u1ea5p kho\u1ea3ng 3km\/h.<\/li>\n\n\n\n<li>Sau khi ch\u1ea1y kho\u1ea3ng 3 \u2013 5 ph\u00fat th\u00ec t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 v\u00e0 c\u00f3 th\u1ec3 t\u0103ng \u0111\u1ed9 d\u1ed1c ph\u00f9 h\u1ee3p cho t\u1eebng \u0111\u1ed1i t\u01b0\u1ee3ng:<\/li>\n<\/ul>\n\n\n\n<p><em><strong>Ng\u01b0\u1eddi m\u1edbi t\u1eadp ch\u1ea1y: <\/strong>Ch\u1ec9 n\u00ean duy tr\u00ec ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 3 \u2013 5 km\/h.<\/em><\/p>\n\n\n\n<p><em><strong>Ng\u01b0\u1eddi \u0111\u1eb7t m\u1ee5c ti\u00eau ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i: <\/strong>T\u0103ng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 8 \u2013 9km\/h.<\/em><\/p>\n\n\n\n<p><em><strong>Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 v\u00e0 c\u00f3 s\u1ee9c b\u1ec1n t\u1ed1t: <\/strong>T\u0103ng t\u1ed1c \u0111\u1ea1t kho\u1ea3ng 10 \u2013 12 km\/h.<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00f3 th\u1ec3 k\u1ebft h\u1ee3p lu\u00e2n phi\u00ean gi\u1eefa ch\u1ea1y b\u1ed9 v\u00e0 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng cho c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"680\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/lua-chon-toc-do-chay-phu-hop-ban-than-va-muc-tieu-luyen-tap.jpg\" alt=\"L\u1ef1a ch\u1ecdn t\u1ed1c \u0111\u1ed9 ch\u1ea1y ph\u00f9 h\u1ee3p b\u1ea3n th\u00e2n v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp\" class=\"wp-image-2635\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/lua-chon-toc-do-chay-phu-hop-ban-than-va-muc-tieu-luyen-tap.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/lua-chon-toc-do-chay-phu-hop-ban-than-va-muc-tieu-luyen-tap-300x240.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/lua-chon-toc-do-chay-phu-hop-ban-than-va-muc-tieu-luyen-tap-768x614.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>L\u1ef1a ch\u1ecdn t\u1ed1c \u0111\u1ed9 ch\u1ea1y ph\u00f9 h\u1ee3p b\u1ea3n th\u00e2n v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Th\u1eddi gian ch\u1ea1y<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u1edbi ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9: Ch\u1ea1y trong kho\u1ea3ng 20 \u2013 30 ph\u00fat\/bu\u1ed5i v\u1edbi t\u1ea7n su\u1ea5t 2 \u2013 3 bu\u1ed5i\/tu\u1ea7n.<\/li>\n\n\n\n<li>V\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean: C\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u1eddi gian ch\u1ea1y \u0111\u1ebfn kho\u1ea3ng 60 ph\u00fat v\u1edbi t\u1ea7n su\u1ea5t 3 \u2013 4 bu\u1ed5i\/tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/hit-tho-khi-chay-bo.webp\" alt=\"ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y kho\u1ea3ng 20 - 30 ph\u00fat\/ng\u00e0y n\u1ebfu m\u1edbi t\u1eadp\" class=\"wp-image-2901\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/hit-tho-khi-chay-bo.webp 800w, \/blog\/wp-content\/uploads\/2023\/11\/hit-tho-khi-chay-bo-300x300.webp 300w, \/blog\/wp-content\/uploads\/2023\/11\/hit-tho-khi-chay-bo-150x150.webp 150w, \/blog\/wp-content\/uploads\/2023\/11\/hit-tho-khi-chay-bo-768x768.webp 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y kho\u1ea3ng 20 &#8211; 30 ph\u00fat\/ng\u00e0y n\u1ebfu m\u1edbi t\u1eadp v\u00e0 t\u0103ng l\u00ean kho\u1ea3ng 60 ph\u00fat\/ng\u00e0y n\u1ebfu \u0111\u00e3 ch\u1ea1y th\u01b0\u1eddng xuy\u00ean<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e1ch h\u00edt th\u1edf<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duy tr\u00ec h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n , thong dongnh\u1ecbp nh\u00e0ng theo nh\u1ecbp ch\u1ea1y, kh\u00f4ng th\u1edf d\u1ed1c.<\/li>\n\n\n\n<li>H\u00edt th\u1edf b\u1eb1ng b\u1ee5ng, c\u00f3 th\u1ec3 th\u1edf b\u1eb1ng mi\u1ec7ng \u0111\u1ec3 l\u1ea5y oxy v\u00e0 \u0111\u00e0o th\u1ea3i CO2 nhanh h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/tho-deu-dan-khi-chay.webp\" alt=\"Duy tr\u00ec h\u00edt th\u1edf \u0111\u1ec1u b\u1eb1ng b\u1ee5ng theo nh\u1ecbp ch\u1ea1y, kh\u00f4ng th\u1edf d\u1ed1c\" class=\"wp-image-2902\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tho-deu-dan-khi-chay.webp 800w, \/blog\/wp-content\/uploads\/2023\/11\/tho-deu-dan-khi-chay-300x200.webp 300w, \/blog\/wp-content\/uploads\/2023\/11\/tho-deu-dan-khi-chay-768x512.webp 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Duy tr\u00ec h\u00edt th\u1edf \u0111\u1ec1u b\u1eb1ng b\u1ee5ng theo nh\u1ecbp ch\u1ea1y, kh\u00f4ng th\u1edf d\u1ed1c<\/em><\/figcaption><\/figure>\n\n\n\n<p><em><strong>Tham kh\u1ea3o h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y t\u1ea1i video:<\/strong><\/em><\/p>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rIVOcOofpQA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\"><em>H\u01b0\u1edbng d\u1eabn ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u v\u1edbi m\u00e1y t\u1eadp<\/em> <em>an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. C\u00e1c l\u01b0u \u00fd ch\u1ea1y b\u1ed9 kh\u00e1c c\u1ea7n ch\u00fa \u00fd<\/strong><\/h2>\n\n\n\n<p>B\u00ean c\u1ea1nh vi\u1ec7c ph\u1ea3i \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp, b\u1ea1n c\u0169ng c\u1ea7n l\u01b0u \u00fd v\u1ec1 c\u00e1c v\u1ea5n \u0111\u1ec1 sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1. L\u01b0u \u00fd tr\u01b0\u1edbc khi ch\u1ea1y<\/strong><\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y, b\u1ea1n n\u00ean:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Chu\u1ea9n b\u1ecb trang ph\u1ee5c v\u00e0 thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft<\/strong><\/h4>\n\n\n\n<p><strong>Chu\u1ea9n b\u1ecb trang ph\u1ee5c ph\u00f9 h\u1ee3p: qu\u1ea7n \u00e1o v\u00e0 gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Qu\u1ea7n \u00e1o: <\/strong>k\u00edch c\u1ee1 v\u1eeba v\u1eb7n c\u01a1 th\u1ec3, thi\u1ebft k\u1ebf ph\u00f9 h\u1ee3p \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft (ch\u1ecdn \u00e1o c\u1ed9c tay cho ng\u00e0y n\u00f3ng v\u00e0 \u00e1o d\u00e0i tay cho ng\u00e0y l\u1ea1nh), ch\u1ecdn ch\u1ea5t li\u1ec7u m\u1ecfng, nh\u1eb9, tho\u00e1ng m\u00e1t c\u00f3 th\u1ec3 th\u1ea5m m\u1ed3 h\u00f4i.<\/li>\n\n\n\n<li><strong>Gi\u00e0y ch\u1ea1y b\u1ed9: <\/strong>k\u00edch c\u1ee1 v\u1eeba size ch\u00e2n, thi\u1ebft k\u1ebf tho\u1ea3i m\u00e1i, ph\u1ea7n \u0111\u1ebf trong m\u1ec1m m\u1ea1i, h\u1ea1n ch\u1ebf \u0111au ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<p><strong>Chu\u1ea9n b\u1ecb c\u00e1c thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 theo nhu c\u1ea7u, g\u1ed3m c\u00f3:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00ecnh n\u01b0\u1edbc th\u1ec3 thao khi b\u1ea1n d\u1ef1 \u0111\u1ecbnh ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i v\u1edbi th\u1eddi gian ch\u1ea1y tr\u00ean 20 ph\u00fat.<\/li>\n\n\n\n<li>\u0110ai ch\u1ea1y b\u1ed9 gi\u00fap b\u1ea1n \u0111\u1ef1ng \u0111\u1ed3 \u0111\u1ea1c v\u00e0 v\u1eadt d\u1ee5ng c\u00e1 nh\u00e2n c\u1ea7n thi\u1ebft m\u1ed9t c\u00e1ch g\u1ecdn g\u00e0ng \u0111\u1ec3 kh\u00f4ng b\u1ecb v\u01b0\u1edbng tay khi ch\u1ea1y.<\/li>\n\n\n\n<li>\u0110\u1ed3ng h\u1ed3 \u0111o th\u1eddi gian ch\u1ea1y\/pace gi\u00fap b\u1ea1n n\u1eafm \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch khi c\u1ea7n thi\u1ebft.<\/li>\n\n\n\n<li>Thi\u1ebft b\u1ecb gi\u1ea3i tr\u00ed ph\u1ee5c v\u1ee5 qu\u00e1 tr\u00ecnh ch\u1ea1y: b\u1ea1n c\u00f3 th\u1ec3 mang theo \u0111i\u1ec7n tho\u1ea1i, mp3, tai nghe,\u2026 \u0111\u1ec3 nghe nh\u1ea1c, nghe podcast, tin t\u1ee9c,\u2026 gi\u00fap th\u1eddi gian luy\u1ec7n t\u1eadp tr\u1edf n\u00ean th\u00fa v\u1ecb h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chuan-bi-day-du-giay-chay-bo-quan-ao-va-cac-thiet-bi-ho-tro-can-thiet.jpg\" alt=\"Chu\u1ea9n b\u1ecb \u0111\u1ea7y \u0111\u1ee7 gi\u00e0y ch\u1ea1y b\u1ed9, qu\u1ea7n \u00e1o v\u00e0 c\u00e1c thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft \u0111\u1ec3 vi\u1ec7c t\u1eadp luy\u1ec7n an to\u00e0n, hi\u1ec7u qu\u1ea3 v\u00e0 th\u00fa v\u1ecb h\u01a1n\" class=\"wp-image-2628\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chuan-bi-day-du-giay-chay-bo-quan-ao-va-cac-thiet-bi-ho-tro-can-thiet.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chuan-bi-day-du-giay-chay-bo-quan-ao-va-cac-thiet-bi-ho-tro-can-thiet-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chuan-bi-day-du-giay-chay-bo-quan-ao-va-cac-thiet-bi-ho-tro-can-thiet-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Chu\u1ea9n b\u1ecb \u0111\u1ea7y \u0111\u1ee7 gi\u00e0y ch\u1ea1y b\u1ed9, qu\u1ea7n \u00e1o v\u00e0 c\u00e1c thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft \u0111\u1ec3 vi\u1ec7c t\u1eadp luy\u1ec7n an to\u00e0n, hi\u1ec7u qu\u1ea3 v\u00e0 th\u00fa v\u1ecb h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p>Ho\u1ea1t \u0111\u1ed9ng theo ph\u01b0\u01a1ng ch\u00e2m \u201cTh\u1ec3 thao cho t\u1ea5t c\u1ea3\u201d, Decathlon \u2013 th\u01b0\u01a1ng hi\u1ec7u \u0111\u1ed3 th\u1ec3 thao uy t\u00edn \u0111\u1ebfn t\u1eeb Ph\u00e1p lu\u00f4n n\u1ed7 l\u1ef1c ph\u00e1t tri\u1ec3n c\u00e1c d\u00f2ng s\u1ea3n ph\u1ea9m thi\u1ebft k\u1ebf n\u0103ng \u0111\u1ed9ng, tho\u1ea3i m\u00e1i, \u0111a d\u1ea1ng v\u1ec1 ki\u1ec3u d\u00e1ng, ti\u1ec7n \u00edch. T\u1eeb \u0111\u00f3, gi\u00fap \u0111\u00e1p \u1ee9ng t\u1ed1t y\u00eau c\u1ea7u c\u1ee7a \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi d\u00f9ng \u1edf&nbsp; nhi\u1ec1u b\u1ed9 m\u00f4n, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c runner.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Hi\u1ec7n t\u1ea1i, h\u1ec7 th\u1ed1ng ph\u00e2n ph\u1ed1i c\u1ee7a Decathlon \u0111ang s\u1eb5n c\u00f3 \u0111\u1ea7y \u0111\u1ee7 c\u00e1c s\u1ea3n ph\u1ea9m gi\u00e0y ch\u1ea1y b\u1ed9, qu\u1ea7n \u00e1o, thi\u1ebft b\u1ecb \u0111o pace\/th\u1eddi gian ch\u1ea1y, \u0111ai ch\u1ea1y b\u1ed9 c\u00f9ng nhi\u1ec1u ph\u1ee5 ki\u1ec7n h\u1ed7 tr\u1ee3 kh\u00e1c. B\u1ea1n \u0111\u1ecdc c\u00f3 nhu c\u1ea7u c\u00f3 th\u1ec3 gh\u00e9 th\u0103m tr\u1ef1c ti\u1ebfp c\u00e1c c\u1eeda h\u00e0ng ph\u00e2n ph\u1ed1i ch\u00ednh h\u00e3ng g\u1ea7n nh\u1ea5t ho\u1eb7c truy c\u1eadp t\u1ea1i: <a href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-running\" target=\"_blank\" rel=\"noreferrer noopener\">Danh m\u1ee5c s\u1ea3n ph\u1ea9m ch\u1ea1y b\u1ed9<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>L\u00ean k\u1ebf ho\u1ea1ch ch\u1ea1y<\/strong><\/h4>\n\n\n\n<p><strong>Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1ea1n c\u1ea7n ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m ch\u1ea1y an to\u00e0n, \u0111\u1ecba h\u00ecnh ph\u00f9 h\u1ee3p m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp:<\/li>\n<\/ul>\n\n\n\n<p><em>Ch\u1ecdn nh\u1eefng cung \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng n\u1ebfu mu\u1ed1n t\u1eadp ch\u1ea1y \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe, gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng.<\/em><\/p>\n\n\n\n<p><em>Ch\u1ecdn nh\u1eefng cung \u0111\u01b0\u1eddng g\u1ed3 gh\u1ec1, leo d\u1ed1c n\u1ebfu mu\u1ed1n t\u1eadp ch\u1ea1y r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c.<\/em><\/p>\n\n\n\n<p><em>Ch\u1ee7 \u0111\u1ed9ng ch\u1ecdn b\u1ea1n \u0111\u1ed3ng h\u00e0nh \u0111\u1ec3 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c luy\u1ec7n t\u1eadp m\u1ed7i ng\u00e0y.<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u00ean k\u1ebf ho\u1ea1ch chi ti\u1ebft v\u1ec1 th\u1eddi gian v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y:&nbsp;<\/strong><\/p>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 tr\u00ean m\u00e1y b\u1ea1n kh\u00f4ng c\u1ea7n chu\u1ea9n b\u1ecb qu\u00e1 nhi\u1ec1u m\u00e0 ch\u1ec9 c\u1ea7n l\u00ean k\u1ebf ho\u1ea1ch v\u1ec1 th\u1eddi gian t\u1eadp luy\u1ec7n l\u00e0 \u0111\u01b0\u1ee3c.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng ng\u01b0\u1eddi<\/strong><\/h4>\n\n\n\n<p>Tr\u01b0\u1edbc khi ch\u1ea1y, b\u1ea1n c\u1ea7n kh\u1edfi \u0111\u1ed9ng \u0111\u1ec3 c\u00e1c kh\u1edbp linh ho\u1ea1t, s\u1eb5n s\u00e0ng th\u00edch nghi v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 nh\u01b0 xoay kh\u1edbp, k\u00e9o gi\u00e3n c\u01a1, k\u1ebft h\u1ee3p h\u00edt \u2013 th\u1edf s\u00e2u, ch\u1ea1y n\u00e2ng cao \u0111\u00f9i t\u1ea1i ch\u1ed7, ch\u1ea1y d\u1eadm ch\u00e2n t\u1ea1i ch\u1ed7.<\/li>\n\n\n\n<li>C\u1ea7n th\u1ef1c hi\u1ec7n \u00edt nh\u1ea5t 2 \u2013 4 l\u1ea7n c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng trong kho\u1ea3ng t\u1ed1i thi\u1ec3u 10 \u2013 15 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/khoi-dong-lam-nong-nguoi-toi-thieu-10-15-phut-truoc-khi-chay.jpg\" alt=\"Kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng ng\u01b0\u1eddi t\u1ed1i thi\u1ec3u 10\u00a0 - 15 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y\" class=\"wp-image-2633\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/khoi-dong-lam-nong-nguoi-toi-thieu-10-15-phut-truoc-khi-chay.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/khoi-dong-lam-nong-nguoi-toi-thieu-10-15-phut-truoc-khi-chay-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/khoi-dong-lam-nong-nguoi-toi-thieu-10-15-phut-truoc-khi-chay-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng ng\u01b0\u1eddi t\u1ed1i thi\u1ec3u 10&nbsp; &#8211; 15 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2. Sau khi ch\u1ea1y b\u1ed9<\/strong><\/h3>\n\n\n\n<p>Sau khi k\u1ebft th\u00fac qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, b\u1ea1n n\u00ean:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u01b0 gi\u00e3n sau khi ch\u1ea1y \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c t\u1eeb t\u1eeb<\/li>\n\n\n\n<li>Ch\u00fa \u00fd kh\u00f4ng \u0111\u01b0\u1ee3c ng\u1ed3i ho\u1eb7c n\u1eb1m y\u00ean ngh\u1ec9 ng\u01a1i ngay sau khi ch\u1ea1y.<\/li>\n\n\n\n<li>Khi k\u1ebft th\u00fac \u0111\u01b0\u1eddng ch\u1ea1y, \u0111i b\u1ed9 ch\u1eadm r\u00e3i t\u1eeb t\u1eeb \u0111\u1ec3 th\u1ea3 l\u1ecfng c\u01a1 b\u1eafp kho\u1ea3ng 5 \u2013 10 ph\u00fat r\u1ed3i m\u1edbi ng\u1ed3i ngh\u1ec9.<\/li>\n\n\n\n<li>C\u00f3 th\u1ec3 tham kh\u1ea3o m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp k\u00e9o gi\u00e3n c\u01a1 \u0111\u1ec3 ph\u00f2ng tr\u00e1nh tr\u01b0\u1eddng h\u1ee3p b\u1ecb co c\u1ee9ng c\u01a1 sau khi ch\u1ea1y.<\/li>\n\n\n\n<li>Tu\u00e2n th\u1ee7 l\u1ecbch tr\u00ecnh ch\u1ea1y b\u1ed9 v\u00e0o c\u00e1c bu\u1ed5i t\u1eadp k\u1ebf ti\u1ebfp theo k\u1ebf ho\u1ea1ch \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1ec1 ra tr\u01b0\u1edbc \u0111\u00f3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/di-bo-nhe-nhang-tha-long-cho-co-the-phuc-hoi-tu-tu-sau-khi-vua-chay-xong.jpg\" alt=\"\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng, th\u1ea3 l\u1ecfng cho c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1eeb t\u1eeb sau khi v\u1eeba ch\u1ea1y xong\" class=\"wp-image-2629\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/di-bo-nhe-nhang-tha-long-cho-co-the-phuc-hoi-tu-tu-sau-khi-vua-chay-xong.jpg 850w, \/blog\/wp-content\/uploads\/2023\/11\/di-bo-nhe-nhang-tha-long-cho-co-the-phuc-hoi-tu-tu-sau-khi-vua-chay-xong-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/di-bo-nhe-nhang-tha-long-cho-co-the-phuc-hoi-tu-tu-sau-khi-vua-chay-xong-768x512.jpg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng, th\u1ea3 l\u1ecfng cho c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1eeb t\u1eeb sau khi v\u1eeba ch\u1ea1y xong<\/em><\/figcaption><\/figure>\n\n\n\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 k\u1ef9 thu\u1eadt <strong>ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/strong> cho t\u1eebng tr\u01b0\u1eddng h\u1ee3p c\u1ee5 th\u1ec3 c\u0169ng nh\u01b0 \u0111\u1ec1 c\u1eadp qua nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng li\u00ean quan gi\u00fap vi\u1ec7c luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n h\u01a1n. B\u1ea1n \u0111\u1ecdc n\u1ebfu v\u1eabn c\u00f2n c\u1ea3m th\u1ea5y b\u0103n kho\u0103n \u1edf b\u1ea5t c\u1ee9 v\u1ea5n \u0111\u1ec1 g\u00ec, xin vui l\u00f2ng li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp hotline Decathlon <strong>18009044<\/strong> \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 t\u01b0 v\u1ea5n gi\u1ea3i \u0111\u00e1p nhanh ch\u00f3ng \u2013 mi\u1ec5n ph\u00ed!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner duy tr\u00ec th\u1ec3 tr\u1ea1ng b\u1ec1n b\u1ec9 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n gi\u00fap&hellip;<\/p>\n","protected":false},"author":5,"featured_media":2642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-2609","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\/chay-bo-dung-cach-1.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-1.jpg",120,68,false]},"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 \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner duy tr\u00ec th\u1ec3 tr\u1ea1ng b\u1ec1n b\u1ec9 \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n gi\u00fap&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/2609","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=2609"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2609\/revisions"}],"predecessor-version":[{"id":7628,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2609\/revisions\/7628"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/2642"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=2609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=2609"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=2609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}