{"id":2805,"date":"2023-11-21T20:26:09","date_gmt":"2023-11-21T13:26:09","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2805"},"modified":"2025-05-09T16:26:54","modified_gmt":"2025-05-09T09:26:54","slug":"chay-trail","status":"publish","type":"post","link":"\/blog\/chay-trail\/","title":{"rendered":"T\u1eeb A &#8211; Z v\u1ec1 ch\u1ea1y trail, s\u1ef1 kh\u00e1c bi\u1ec7t so v\u1edbi ch\u1ea1y road\u00a0"},"content":{"rendered":"\n<p><em>M\u1eb7c d\u00f9 c\u00f9ng thu\u1ed9c b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, song ch\u1ea1y trail \u0111\u01b0\u1ee3c nh\u1eadn \u0111\u1ecbnh c\u00f3 t\u00ednh chinh ph\u1ee5c v\u00e0 h\u1ea5p d\u1eabn h\u01a1n h\u1eb3n so v\u1edbi ch\u1ea1y road th\u00f4ng th\u01b0\u1eddng. Trong b\u00e0i vi\u1ebft ng\u00e0y h\u00f4m nay, ch\u00fang ta c\u00f9ng \u0111i v\u00e0o t\u00ecm hi\u1ec3u chi ti\u1ebft v\u1ec1 <strong>ch\u1ea1y trail,<\/strong> s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa ch\u1ea1y trail v\u00e0 ch\u1ea1y road, c\u0169ng nh\u01b0 tham kh\u1ea3o m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 c\u1ea7n l\u01b0u \u00fd khi tham gia ho\u1ea1t \u0111\u1ed9ng n\u00e0y.\u00a0<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Ch\u1ea1y trail l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<p>Ch\u1ea1y trail (ch\u1ea1y \u0111\u01b0\u1eddng m\u00f2n) l\u00e0 thu\u1eadt ng\u1eef ch\u1ec9 h\u00ecnh th\u1ee9c ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n <strong>\u00e1p d\u1ee5ng c\u00f9ng v\u1edbi k\u1ef9 thu\u1eadt leo n\u00fai tr\u00ean \u0111\u1ecba h\u00ecnh \u0111\u1eb7c th\u00f9.<\/strong><\/p>\n\n\n\n<p><strong>\u0110\u1eb7c \u0111i\u1ec3m c\u1ee7a b\u1ed9 m\u00f4n \u0111i trail l\u00e0 g\u00ec:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ecba h\u00ecnh ch\u1ea1y l\u00e0 c\u00e1c <strong>tuy\u1ebfn \u0111\u01b0\u1eddng nh\u1ecf, ngo\u1eb1n ngo\u00e8o<\/strong>, kh\u00f4ng b\u1eb1ng ph\u1eb3ng, c\u00f3 d\u1ed1c l\u00ean xu\u1ed1ng v\u00e0 nhi\u1ec1u ch\u01b0\u1edbng ng\u1ea1i v\u1eadt.<\/li>\n\n\n\n<li>Ch\u1ea1y trail th\u01b0\u1eddng \u0111\u01b0\u1ee3c <strong>t\u1ed5 ch\u1ee9c theo gi\u1ea3i<\/strong> b\u1edfi \u0111\u1ecba \u0111i\u1ec3m ch\u1ea1y th\u01b0\u1eddng n\u1eb1m c\u00e1ch kh\u00e1 xa trung t\u00e2m th\u00e0nh ph\u1ed1 n\u00ean th\u01b0\u1eddng ph\u1ea3i l\u00ean k\u1ebf ho\u1ea1ch v\u00e0 t\u1eadp trung theo l\u1ecbch h\u1eb9n s\u1eb5n. B\u00ean c\u1ea1nh \u0111\u00f3, \u0111i\u1ec1u n\u00e0y c\u0169ng \u0111\u01b0\u1ee3c xem nh\u01b0 m\u1ed9t quy t\u1eafc an to\u00e0n c\u01a1 b\u1ea3n b\u1edfi h\u00e0nh tr\u00ecnh ch\u1ea1y kh\u00e1 kh\u1eafc nghi\u1ec7t, nhi\u1ec1u nguy c\u01a1 n\u00ean \u0111\u00f2i h\u1ecfi s\u1ef1 h\u1ed7 tr\u1ee3 l\u1eabn nhau trong nh\u1eefng t\u00ecnh hu\u1ed1ng nh\u1ea5t \u0111\u1ecbnh.<\/li>\n\n\n\n<li>Ch\u1ea1y trail l\u00e0 ho\u1ea1t \u0111\u1ed9ng <strong>gi\u00fap \u0111\u1ed1t n\u0103ng l\u01b0\u1ee3ng cao <\/strong>b\u1edfi th\u1eddi gian ch\u1ea1y d\u00e0i, \u0111\u1ed3ng th\u1eddi \u0111\u00f2i h\u1ecfi c\u00e1c runner ph\u1ea3i li\u00ean t\u1ee5c c\u00f3 s\u1ef1 ph\u1ed1i h\u1ee3p kh\u00e9o l\u00e9o, linh ho\u1ea1t to\u00e0n th\u00e2n \u0111\u1ec3 v\u01b0\u1ee3t ch\u01b0\u1edbng ng\u1ea1i v\u1eadt thay v\u00ec ch\u1ec9 t\u1eadp trung v\u00e0o \u0111\u00f4i ch\u00e2n nh\u01b0 khi ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng ph\u1eb3ng.<\/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=\"566\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-trail-la-hinh-thuc-ket-hop-giua-chay-bo-voi-leo-nui-tren-dia-hinh.jpeg\" alt=\"Ch\u1ea1y trail l\u00e0 h\u00ecnh th\u1ee9c k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea1y b\u1ed9 v\u1edbi leo n\u00fai tr\u00ean \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean g\u1ed3 gh\u1ec1, nhi\u1ec1u ch\u01b0\u1edbng ng\u1ea1i v\u1eadt\" class=\"wp-image-2813\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-la-hinh-thuc-ket-hop-giua-chay-bo-voi-leo-nui-tren-dia-hinh.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chay-trail-la-hinh-thuc-ket-hop-giua-chay-bo-voi-leo-nui-tren-dia-hinh-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-trail-la-hinh-thuc-ket-hop-giua-chay-bo-voi-leo-nui-tren-dia-hinh-768x511.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y trail l\u00e0 h\u00ecnh th\u1ee9c k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea1y b\u1ed9 v\u1edbi leo n\u00fai tr\u00ean \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean g\u1ed3 gh\u1ec1, nhi\u1ec1u ch\u01b0\u1edbng ng\u1ea1i v\u1eadt<\/em><\/figcaption><\/figure>\n\n\n\n<p>T\u1ea1i Vi\u1ec7t Nam, phong tr\u00e0o ch\u1ea1y trail th\u1eddi gian qua t\u01b0\u01a1ng \u0111\u1ed1i ph\u00e1t tri\u1ec3n v\u00e0 th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c th\u00e0nh c\u00e1c cu\u1ed9c thi \u0111\u00f4ng ng\u01b0\u1eddi tham gia nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vietnam Trail Marathon v\u1edbi cung \u0111\u01b0\u1eddng 10km \u2013 21km &#8211;&nbsp; 42km &#8211; 70km xuy\u00ean qua c\u00e1c \u0111\u1ed3i ch\u00e8 t\u1ea1i M\u1ed9c Ch\u00e2u.<\/li>\n\n\n\n<li>Y T\u00fd Trail Marathon c\u1ef1 ly 15km \u2013 25km \u2013 42km ch\u1ea1y qua c\u00e1c b\u1ea3n l\u00e0ng \u1edf v\u00f9ng cao bi\u00ean gi\u1edbi.<\/li>\n\n\n\n<li>Dalat Ultra Trail v\u1edbi c\u00e1c c\u1ef1 ly 10km \u2013 25km \u2013 70km \u2013 85km \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c t\u1ea1i cao nguy\u00ean \u0110\u00e0 L\u1ea1t.<\/li>\n\n\n\n<li>Cuc Phuong Jungle Paths v\u1edbi cung \u0111\u01b0\u1eddng theo c\u00e1c c\u1ef1 ly 10km \u2013 25km \u2013 42km \u2013 70km \u2013 100km ch\u1ea1y xuy\u00ean qua V\u01b0\u1eddn qu\u1ed1c gia C\u00fac Ph\u01b0\u01a1ng v\u00e0 v\u00f9ng \u0111\u1ec7m gi\u00e0 nh\u1ea5t n\u01b0\u1edbc ta.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. S\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa ch\u1ea1y trail v\u00e0 ch\u1ea1y road so v\u1edbi c\u00e1c h\u00ecnh th\u1ee9c ch\u1ea1y b\u1ed9 kh\u00e1c<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\">\n<tbody>\n<tr>\n<td class=\"has-text-align-center\" style=\"width: 13.0952%;\" data-align=\"center\"><strong>\u0110\u1eb7c \u0111i\u1ec3m<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 27.0238%;\" data-align=\"center\"><strong>Ch\u1ea1y Trail<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 20.5953%;\" data-align=\"center\"><strong>Ch\u1ea1y road<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 39.1667%;\" data-align=\"center\"><strong>Ch\u1ea1y marathon<\/strong><\/td>\n<\/tr>\n<tr>\n<td class=\"has-text-align-center\" style=\"width: 13.0952%;\" data-align=\"center\"><strong>\u0110\u1ecba h\u00ecnh<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 27.0238%;\" data-align=\"center\">\u0110\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean, g\u1ed3 gh\u1ec1, nhi\u1ec1u ch\u01b0\u1edbng ng\u1ea1i v\u1eadt<\/td>\n<td class=\"has-text-align-center\" style=\"width: 20.5953%; text-align: left;\" data-align=\"center\">\u0110\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng<\/td>\n<td class=\"has-text-align-center\" style=\"width: 39.1667%;\" data-align=\"center\">\u0110\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng<\/td>\n<\/tr>\n<tr>\n<td class=\"has-text-align-center\" style=\"width: 13.0952%;\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 27.0238%; text-align: left;\" data-align=\"center\">C\u1ef1 ly ch\u1ea1y \u0111a d\u1ea1ng, t\u1eeb 5km \u2013 100km<\/td>\n<td class=\"has-text-align-center\" style=\"width: 20.5953%; text-align: left;\" data-align=\"center\">5km, 10km, 15km, 20km\u2026 \u0111\u1ebfn 42km<\/td>\n<td class=\"has-text-align-center\" style=\"width: 39.1667%; text-align: left;\" data-align=\"center\">21.097km, 25km, 30km, 42.195km, 100km<\/td>\n<\/tr>\n<tr>\n<td class=\"has-text-align-center\" style=\"width: 13.0952%;\" data-align=\"center\"><strong>Th\u1eddi gian<\/strong><\/td>\n<td class=\"has-text-align-center\" style=\"width: 27.0238%; text-align: left;\" data-align=\"center\">T\u1eeb 1h \u2013 44h t\u00f9y cung \u0111\u01b0\u1eddng v\u00e0 \u0111\u1ed9 kh\u00f3 \u0111\u1ecba h\u00ecnh<\/td>\n<td class=\"has-text-align-center\" style=\"width: 20.5953%; text-align: left;\" data-align=\"center\">Trung b\u00ecnh t\u1eeb 20 ph\u00fat \u2013 90 ph\u00fat<\/td>\n<td class=\"has-text-align-center\" style=\"width: 39.1667%;\" data-align=\"center\">\n<p style=\"text-align: left;\">Trung b\u00ecnh kho\u1ea3ng 2 \u2013 3 gi\u1edd v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p<\/p>\n<p style=\"text-align: left;\">4 \u2013 5 gi\u1edd v\u1edbi ng\u01b0\u1eddi ch\u1ea1y t\u1ef1 do.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.1. Ch\u1ea1y road<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y road l\u00e0 h\u00ecnh th\u1ee9c c<strong>h\u1ea1y tr\u00ean c\u00e1c b\u1ec1 m\u1eb7t ph\u1eb3ng <\/strong>nh\u01b0 \u0111\u01b0\u1eddng r\u1ea3i nh\u1ef1a ho\u1eb7c c\u00e1c tuy\u1ebfn \u0111\u01b0\u1eddng ph\u1ed1 trong \u0111\u00f4 th\u1ecb v\u00e0 kh\u00f4ng c\u00f3 ch\u01b0\u1edbng ng\u1ea1i v\u1eadt. So v\u1edbi ch\u1ea1y trail, cung \u0111\u01b0\u1eddng ch\u1ea1y road kh\u00e1 ng\u1eafn ( 5 \u2013 42km) n\u00ean th\u1eddi gian ho\u00e0n th\u00e0nh trung b\u00ecnh kh\u00f4ng qu\u00e1 d\u00e0i, th\u01b0\u1eddng ch\u1ec9 dao \u0111\u1ed9ng t\u1eeb 20 ph\u00fat \u2013 6 ti\u1ebfng, t\u00f9y c\u1ef1 ly v\u00e0 th\u1ec3 tr\u1ea1ng t\u1eebng ng\u01b0\u1eddi ch\u1ea1y.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-road-duoc-dien-ra-tren-cac-tuyen-duong-rai-nhua-hoac-duong-trong-do-thi-voi-cu-ly-khong-qua-dai.jpeg\" alt=\"Ch\u1ea1y road \u0111\u01b0\u1ee3c di\u1ec5n ra tr\u00ean c\u00e1c tuy\u1ebfn \u0111\u01b0\u1eddng r\u1ea3i nh\u1ef1a ho\u1eb7c \u0111\u01b0\u1eddng trong \u0111\u00f4 th\u1ecb v\u1edbi c\u1ef1 ly kh\u00f4ng qu\u00e1 d\u00e0i\" class=\"wp-image-2809\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-road-duoc-dien-ra-tren-cac-tuyen-duong-rai-nhua-hoac-duong-trong-do-thi-voi-cu-ly-khong-qua-dai.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chay-road-duoc-dien-ra-tren-cac-tuyen-duong-rai-nhua-hoac-duong-trong-do-thi-voi-cu-ly-khong-qua-dai-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-road-duoc-dien-ra-tren-cac-tuyen-duong-rai-nhua-hoac-duong-trong-do-thi-voi-cu-ly-khong-qua-dai-768x511.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y road \u0111\u01b0\u1ee3c di\u1ec5n ra tr\u00ean c\u00e1c tuy\u1ebfn \u0111\u01b0\u1eddng r\u1ea3i nh\u1ef1a ho\u1eb7c \u0111\u01b0\u1eddng trong \u0111\u00f4 th\u1ecb v\u1edbi c\u1ef1 ly kh\u00f4ng qu\u00e1 d\u00e0i<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2.2. Ch\u1ea1y marathon<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y marathon \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c tr\u00ean c\u00e1c \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng, kh\u00f4ng c\u00f3 ch\u01b0\u1edbng ng\u1ea1i v\u1eadt (t\u01b0\u01a1ng t\u1ef1 ch\u1ea1y road) ch\u1ee9 kh\u00f4ng ph\u1ea3i \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean g\u1ed3 gh\u1ec1 nh\u01b0 ch\u1ea1y trail. Cung \u0111\u01b0\u1eddng ch\u1ea1y marathon \u0111a d\u1ea1ng, \u0111\u1ed9 d\u00e0i c\u00f3 th\u1ec3 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng ch\u1ea1y trail nh\u01b0ng \u0111\u1ecba h\u00ecnh thu\u1eadn l\u1ee3i h\u01a1n n\u00ean th\u1eddi gian ho\u00e0n th\u00e0nh qu\u00e3ng ch\u1ea1y kh\u00f4ng qu\u00e1 d\u00e0i, trung b\u00ecnh ch\u1ec9 m\u1ea5t 2 \u2013 3 gi\u1edd v\u1edbi v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p v\u00e0 4 \u2013 5 gi\u1edd v\u1edbi ng\u01b0\u1eddi ch\u1ea1y t\u1ef1 do.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"479\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-marathon-to-chuc-tren-cac-tuyen-duong-rai-nhua-hoac-duong-do-thi-voi-cu-ly-dai.jpeg\" alt=\"Ch\u1ea1y Marathon t\u1ed5 ch\u1ee9c tr\u00ean c\u00e1c tuy\u1ebfn \u0111\u01b0\u1eddng r\u1ea3i nh\u1ef1a ho\u1eb7c \u0111\u01b0\u1eddng \u0111\u00f4 th\u1ecb v\u1edbi c\u1ef1 ly d\u00e0i\" class=\"wp-image-2808\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-marathon-to-chuc-tren-cac-tuyen-duong-rai-nhua-hoac-duong-do-thi-voi-cu-ly-dai.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chay-marathon-to-chuc-tren-cac-tuyen-duong-rai-nhua-hoac-duong-do-thi-voi-cu-ly-dai-300x169.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-marathon-to-chuc-tren-cac-tuyen-duong-rai-nhua-hoac-duong-do-thi-voi-cu-ly-dai-768x433.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y Marathon t\u1ed5 ch\u1ee9c tr\u00ean c\u00e1c tuy\u1ebfn \u0111\u01b0\u1eddng r\u1ea3i nh\u1ef1a ho\u1eb7c \u0111\u01b0\u1eddng \u0111\u00f4 th\u1ecb v\u1edbi c\u1ef1 ly d\u00e0i<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. B\u1ea1n c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi h\u00ecnh th\u1ee9c ch\u1ea1y trail?<\/strong><\/h2>\n\n\n\n<p>N\u1ebfu b\u1ea1n \u0111ang c\u00f3 h\u1ee9ng th\u00fa v\u1edbi ch\u1ea1y trail, b\u1ea1n ph\u1ea3i x\u00e1c \u0111\u1ecbnh b\u1ea3n th\u00e2n \u0111\u00e3 s\u1edf h\u1eefu nh\u1eefng y\u1ebfu t\u1ed1 c\u1ea7n thi\u1ebft cho b\u1ed9 m\u00f4n n\u00e0y hay ch\u01b0a. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ti\u00eau ch\u00ed b\u1ea1n c\u1ea7n c\u00f3 \u0111\u1ec3 c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh li\u1ec7u c\u00f3 \u0111\u1ee7 \u0111i\u1ec1u ki\u1ec7n tham gia ch\u1ea1y trail:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1ec1 th\u1ec3 l\u1ef1c:<\/strong> Ph\u1ea3i c\u00f3 th\u1ec3 l\u1ef1c b\u1ec1n b\u1ec9, d\u1ebbo dai \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c cung \u0111\u01b0\u1eddng ch\u1ea1y d\u00e0i v\u1edbi \u0111\u1ecba h\u00ecnh tr\u1eafc tr\u1edf, nhi\u1ec1u d\u1ed1c. M\u1eb7c d\u00f9 b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111i b\u1ed9, song ngay c\u1ea3 khi nh\u01b0 v\u1eady v\u1eabn \u0111\u00f2i h\u1ecfi b\u1ea1n c\u00f3 \u0111\u1ee7 s\u1ee9c kh\u1ecfe m\u1edbi c\u00f3 th\u1ec3 c\u00e1n \u0111\u00edch th\u00e0nh c\u00f4ng.<\/li>\n\n\n\n<li><strong>V\u1ec1 s\u1ef1 kh\u00e9o l\u00e9o: <\/strong>Ph\u1ea3i c\u00f3 s\u1ef1 kh\u00e9o l\u00e9o, linh ho\u1ea1t khi di chuy\u1ec3n \u0111\u1ec3 d\u1ec5 d\u00e0ng tr\u00e1nh n\u00e9 v\u00e0 v\u01b0\u1ee3t qua ch\u01b0\u1edbng ng\u1ea1i v\u1eadt, gi\u00fap b\u1ea3n th\u00e2n an to\u00e0n, gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi ch\u1ea1y.<\/li>\n<\/ul>\n\n\n\n<p>N\u1ebfu b\u1ea1n nh\u1eadn th\u1ea5y b\u1ea3n th\u00e2n h\u1ed9i t\u1ee5 \u0111\u1ee7 c\u00e1c y\u1ebfu t\u1ed1 tr\u00ean, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 m\u1ea1nh d\u1ea1n \u0111\u0103ng k\u00fd tham gia m\u1ed9t cu\u1ed9c thi ch\u1ea1y trail. Tuy nhi\u00ean, trong tr\u01b0\u1eddng h\u1ee3p ch\u01b0a \u0111\u1ee7 \u0111i\u1ec1u ki\u1ec7n, b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 th\u1ef1c h\u00e0nh k\u1ef9 n\u0103ng ch\u1ea1y trail c\u1ee7a c\u00e1c \u0111\u1ecba h\u00ecnh t\u01b0\u01a1ng t\u1ef1 \u0111\u1ec3 c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb s\u1eb5n s\u00e0ng cho c\u00e1c cu\u1ed9c thi trong t\u01b0\u01a1ng lai g\u1ea7n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"566\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/de-tham-gia-chay-trail-ban-khong-chi-phai-dam-bao-ve-the-luc-ben-bi-ma-con-can-su-kheo-leo-linh-hoat.jpeg\" alt=\"\u0110\u1ec3 tham gia ch\u1ea1y trail, b\u1ea1n kh\u00f4ng ch\u1ec9 ph\u1ea3i \u0111\u1ea3m b\u1ea3o v\u1ec1 th\u1ec3 l\u1ef1c b\u1ec1n b\u1ec9 m\u00e0 c\u00f2n c\u1ea7n s\u1ef1 kh\u00e9o l\u00e9o, linh ho\u1ea1t\" class=\"wp-image-2811\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/de-tham-gia-chay-trail-ban-khong-chi-phai-dam-bao-ve-the-luc-ben-bi-ma-con-can-su-kheo-leo-linh-hoat.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/de-tham-gia-chay-trail-ban-khong-chi-phai-dam-bao-ve-the-luc-ben-bi-ma-con-can-su-kheo-leo-linh-hoat-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/de-tham-gia-chay-trail-ban-khong-chi-phai-dam-bao-ve-the-luc-ben-bi-ma-con-can-su-kheo-leo-linh-hoat-768x511.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>\u0110\u1ec3 tham gia ch\u1ea1y trail, b\u1ea1n kh\u00f4ng ch\u1ec9 ph\u1ea3i \u0111\u1ea3m b\u1ea3o v\u1ec1 th\u1ec3 l\u1ef1c b\u1ec1n b\u1ec9 m\u00e0 c\u00f2n c\u1ea7n s\u1ef1 kh\u00e9o l\u00e9o, linh ho\u1ea1t<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Gi\u1ea3i ch\u1ea1y trail 2023<\/strong><\/h2>\n\n\n\n<p>C\u00e1c gi\u1ea3i ch\u1ea1y trail 2023 chu\u1ea9n b\u1ecb \u0111\u01b0\u1ee3c di\u1ec5n ra g\u1ed3m c\u00f3:<\/p>\n\n\n\n<p><strong>1 &#8211; Lam Dong Trail 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c :<\/strong> 10 \u2013 12 th\u00e1ng 11 n\u0103m 2023<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m:<\/strong> \u0110\u00e0 L\u1ea1t, L\u00e2m \u0110\u1ed3ng.<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd:<\/strong> 15km \u2013 25km \u2013 25km \u2013 75km<\/li>\n<\/ul>\n\n\n\n<p><strong>2 \u2013 Cam Mountain Trail 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c: <\/strong>12 th\u00e1ng 11 n\u0103m 2023<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m:<\/strong> N\u00fai C\u1ea5m, An H\u1ea3o,T\u1ecbnh Bi\u00ean, An Giang.<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd: <\/strong>5km \u2013 10km \u2013 21km \u2013 42km.<\/li>\n<\/ul>\n\n\n\n<p><strong>3 \u2013 Ta Nang Trail Challenge 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c:<\/strong> 17 \u2013 18 th\u00e1ng 11 n\u0103m 2023<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m:<\/strong> \u0110\u1ee9c Tr\u1ecdng, L\u00e2m \u0110\u1ed3ng<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd:<\/strong> 25km \u2013 55km \u2013 85km.<\/li>\n<\/ul>\n\n\n\n<p><strong>4 \u2013 Gia Lai City Trail 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c:<\/strong> 19 th\u00e1ng 11 n\u0103m 2023<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m:<\/strong> Khu du l\u1ecbch Bi\u1ec3n H\u1ed3, Pleiku.<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd:<\/strong> 5km \u2013 10km \u2013 21km \u2013 42km.<\/li>\n<\/ul>\n\n\n\n<p><strong>5 \u2013 Vung Tau City Trail 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c:<\/strong> 03 th\u00e1ng 12 n\u0103m 2023<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m:<\/strong> Th\u00e0nh ph\u1ed1 V\u0169ng T\u00e0u, B\u00e0 R\u1ecba \u2013 V\u0169ng T\u00e0u.<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd:<\/strong> 7km \u2013 15km \u2013 25km \u2013 42km.<\/li>\n<\/ul>\n\n\n\n<p><strong>6 \u2013 Laan Ultra Trail 2023<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u1eddi gian t\u1ed5 ch\u1ee9c:<\/strong> 15 \u2013 16 th\u00e1ng 12 n\u0103m 2023.<\/li>\n\n\n\n<li><strong>\u0110\u1ecba \u0111i\u1ec3m: <\/strong>La An Resort, \u0110\u00e0 L\u1ea1t, L\u00e2m \u0110\u1ed3ng.<\/li>\n\n\n\n<li><strong>C\u00e1c c\u1ef1 ly \u0111\u0103ng k\u00fd:<\/strong> 10km \u2013 35km \u2013 55km \u2013 75km \u2013 100km.<\/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=\"566\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/cac-cuoc-thi-chay-trail-tai-viet-nam-duoc-to-chuc-lien-tuc-trong-nam-thu-hut-dong-dao-nguoi-tham-gia.jpeg\" alt=\"C\u00e1c cu\u1ed9c thi ch\u1ea1y trail t\u1ea1i Vi\u1ec7t Nam \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c li\u00ean t\u1ee5c trong n\u0103m thu h\u00fat \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi tham gia\" class=\"wp-image-2807\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/cac-cuoc-thi-chay-trail-tai-viet-nam-duoc-to-chuc-lien-tuc-trong-nam-thu-hut-dong-dao-nguoi-tham-gia.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/cac-cuoc-thi-chay-trail-tai-viet-nam-duoc-to-chuc-lien-tuc-trong-nam-thu-hut-dong-dao-nguoi-tham-gia-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/cac-cuoc-thi-chay-trail-tai-viet-nam-duoc-to-chuc-lien-tuc-trong-nam-thu-hut-dong-dao-nguoi-tham-gia-768x511.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u00e1c cu\u1ed9c thi ch\u1ea1y trail t\u1ea1i Vi\u1ec7t Nam \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c li\u00ean t\u1ee5c trong n\u0103m thu h\u00fat \u0111\u00f4ng \u0111\u1ea3o ng\u01b0\u1eddi tham gia<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. 3 L\u01b0u \u00fd quan tr\u1ecdng c\u1ea7n n\u1eafm tr\u01b0\u1edbc khi tham gia ch\u1ea1y trail<\/strong><\/h2>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 c\u00e0ng nh\u1ea5t cho h\u00e0nh tr\u00ecnh, b\u1ea1n n\u00ean l\u01b0u \u00fd:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.1. Chu\u1ea9n b\u1ecb trang ph\u1ee5c v\u00e0 d\u1ee5ng c\u1ee5 c\u1ea7n thi\u1ebft<\/strong><\/h3>\n\n\n\n<p>Gi\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c xem l\u00e0 trang b\u1ecb t\u1ed1i quan tr\u1ecdng v\u1edbi b\u1ea5t c\u1ee9 runner n\u00e0o khi tham gia \u0111\u01b0\u1eddng ch\u1ea1y trail. Khi ch\u1ecdn gi\u00e0y ch\u1ea1y trail c\u1ea7n \u0111\u00e1p \u1ee9ng c\u00e1c y\u00eau c\u1ea7u sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00edch c\u1ee1 v\u1eeba v\u1eb7n: <\/strong>B\u1ea1n c\u1ea7n 1 \u0111\u00f4i gi\u00e0y th\u1eadt s\u1ef1 v\u1eeba v\u1eb7n v\u1edbi \u0111\u00f4i ch\u00e2n b\u1edfi n\u1ebfu \u0111i gi\u00e0y ch\u1eadt s\u1ebd b\u1ecb k\u00edch g\u00e2y \u0111au ch\u00e2n c\u00f2n n\u1ebfu gi\u00e0y r\u1ed9ng qu\u00e1 s\u1ebd khi\u1ebfn ch\u00e2n b\u1ea1n l\u1ecfng l\u1ebbo, d\u1ec5 v\u1ea5p ng\u00e3, ch\u1ea5n th\u01b0\u01a1ng khi ch\u1ea1y.<\/li>\n\n\n\n<li><strong>\u0110\u1ed9 b\u00e1m cao: <\/strong>\u0110\u1ebf gi\u00e0y ph\u1ea3i c\u00f3 \u0111\u1ed9 b\u00e1m d\u00ednh t\u1ed1t \u0111\u1ec3 t\u1ea1o ma s\u00e1t tr\u00ean c\u00e1c cung \u0111\u01b0\u1eddng m\u00f2n, \u0111i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n gi\u1ea3m nguy c\u01a1 tr\u01a1n tr\u01b0\u1ee3t, h\u1ee5t ch\u00e2n khi ch\u1ea1y.<\/li>\n\n\n\n<li><strong>\u0110\u1ed9 b\u1ea3o v\u1ec7 cao: <\/strong>Thi\u1ebft k\u1ebf gi\u00e0y ph\u1ea3i \u0111\u1ea3m b\u1ea3o kh\u1ea3 n\u0103ng che ch\u1eafn, b\u1ea3o v\u1ec7 ch\u00e2n kh\u1ecfi b\u1ec1 m\u1eb7t s\u1eafc nh\u1ecdn, g\u1ed3 gh\u1ec1 c\u1ee7a \u0111\u1ecba h\u00ecnh.<\/li>\n\n\n\n<li><strong>\u0110\u1ec7m gi\u00e0y ph\u00f9 h\u1ee3p: <\/strong>T\u00f9y theo s\u1edf th\u00edch v\u00e0 \u0111\u1eb7c \u0111i\u1ec3m \u0111\u1ecba h\u00ecnh m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc ch\u1ecdn gi\u00e0y c\u00f3 \u0111\u1ec7m d\u00e0y (gi\u00fap ch\u00e2n \u00eam \u00e1i, ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c cung \u0111\u01b0\u1eddng d\u00e0i, g\u1ed3 gh\u1ec1 nhi\u1ec1u) ho\u1eb7c \u0111\u1ec1m m\u1ecfng h\u01a1n (gi\u00fap ch\u00e2n nh\u1eb9, linh ho\u1ea1t h\u01a1n, ph\u00f9 h\u1ee3p cho c\u00e1c cung \u0111\u01b0\u1eddng ch\u1ea1y ng\u1eafn).<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0110\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn chi ti\u1ebft h\u01a1n v\u1ec1 vi\u1ec7c l\u1ef1a ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o t\u1ea1i b\u00e0i vi\u1ebft <a href=\"https:\/\/www.decathlon.vn\/blog\/giay-chay-trail-tot-nhat\" target=\"_blank\" rel=\"noreferrer noopener\">gi\u00e0y ch\u1ea1y trail t\u1ed1t nh\u1ea5t<\/a>.<\/strong><\/p>\n\n\n\n<p><strong>B\u00ean c\u1ea1nh gi\u00e0y ch\u1ea1y trail, b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i chu\u1ea9n b\u1ecb th\u00eam c\u00e1c trang b\u1ecb sau:<\/strong><\/p>\n\n\n\n<p>Qu\u1ea7n \u00e1o l\u00e0m t\u1eeb ch\u1ea5t li\u1ec7u tho\u00e1ng m\u00e1t, m\u1ecfng nh\u1eb9, th\u1ea5m h\u00fat m\u1ed3 h\u00f4i t\u1ed1t, nhanh kh\u00f4. K\u00edch c\u1ee1 \u00e1o v\u1eeba v\u1eb7n, thi\u1ebft k\u1ebf ph\u00f9 h\u1ee3p v\u1edbi th\u1eddi ti\u1ebft khi tham gia cu\u1ed9c thi. B\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc trang b\u1ecb qu\u1ea7n \u00e1o ch\u1ed1ng n\u01b0\u1edbc ph\u00f2ng khi ch\u1ea1y trong tr\u1eddi m\u01b0a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u0169 n\u00f3n, k\u00ednh gi\u00fap che ch\u1eafn n\u1eafng, m\u01b0a, b\u1ee5i b\u1ea9n.<\/li>\n\n\n\n<li>B\u00ecnh \u0111\u1ef1ng n\u01b0\u1edbc gi\u00fap b\u1ea1n lu\u00f4n c\u00f3 s\u1eb5n n\u01b0\u1edbc d\u1ef1 tr\u1eef khi c\u1ea7n, tr\u00e1nh b\u1ecb m\u1ea5t n\u01b0\u1edbc.<\/li>\n\n\n\n<li>Thi\u1ebft b\u1ecb \u0111\u1ecbnh v\u1ecb GPS, c\u00f2i, la b\u00e0n,\u2026 h\u1ed7 tr\u1ee3 t\u00ecm \u0111\u01b0\u1eddng khi g\u1eb7p n\u1ea1n ho\u1eb7c l\u1ea1c \u0111\u01b0\u1eddng.<\/li>\n\n\n\n<li>Kem ch\u1ed1ng n\u1eafng, thu\u1ed1c ch\u1ed1ng c\u00f4n tr\u00f9ng \u0111\u1ec3 b\u1ea3o v\u1ec7 da v\u00e0 c\u01a1 th\u1ec3 khi ch\u1ea1y.<\/li>\n<\/ul>\n\n\n\n<p><strong>Th\u00f4ng tin h\u01b0\u1edbng d\u1eabn chi ti\u1ebft h\u01a1n v\u1ec1 vi\u1ec7c chu\u1ea9n b\u1ecb, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam t\u1ea1i b\u00e0i vi\u1ebft: <a href=\"https:\/\/www.decathlon.vn\/blog\/chay-trail-can-chuan-bi-gi-2\" target=\"_blank\" rel=\"noreferrer noopener\">ch\u1ea1y trail c\u1ea7n chu\u1ea9n b\u1ecb g\u00ec<\/a>.<\/strong><\/p>\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\/chay-trail-doi-hoi-su-trang-bi-ky-cang-ve-giay-va-trang-phuc-phu-hop-dac-diem-co-the-dia-hinh-thoi-tiet.jpeg\" alt=\"Ch\u1ea1y trail \u0111\u00f2i h\u1ecfi s\u1ef1 trang b\u1ecb k\u1ef9 c\u00e0ng v\u1ec1 gi\u00e0y v\u00e0 trang ph\u1ee5c ph\u00f9 h\u1ee3p \u0111\u1eb7c \u0111i\u1ec3m c\u01a1 th\u1ec3, \u0111\u1ecba h\u00ecnh, th\u1eddi ti\u1ebft\" class=\"wp-image-2810\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-doi-hoi-su-trang-bi-ky-cang-ve-giay-va-trang-phuc-phu-hop-dac-diem-co-the-dia-hinh-thoi-tiet.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/chay-trail-doi-hoi-su-trang-bi-ky-cang-ve-giay-va-trang-phuc-phu-hop-dac-diem-co-the-dia-hinh-thoi-tiet-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-trail-doi-hoi-su-trang-bi-ky-cang-ve-giay-va-trang-phuc-phu-hop-dac-diem-co-the-dia-hinh-thoi-tiet-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y trail \u0111\u00f2i h\u1ecfi s\u1ef1 trang b\u1ecb k\u1ef9 c\u00e0ng v\u1ec1 gi\u00e0y v\u00e0 trang ph\u1ee5c ph\u00f9 h\u1ee3p \u0111\u1eb7c \u0111i\u1ec3m c\u01a1 th\u1ec3, \u0111\u1ecba h\u00ecnh, th\u1eddi ti\u1ebft<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.2. Luy\u1ec7n t\u1eadp k\u1ef9 thu\u1eadt ch\u1ea1y trail<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>V\u1ec1 t\u01b0 th\u1ebf ch\u1ea1y:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lu\u00f4n duy tr\u00ec ch\u1ea1y v\u1edbi m\u1eaft nh\u00ecn th\u1eb3ng v\u00e0 quan s\u00e1t xung quanh.<\/li>\n\n\n\n<li>T\u01b0 th\u1ebf c\u01a1 th\u1ec3 th\u1eb3ng, kh\u00f4ng g\u00f9 l\u01b0ng khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y t\u1ed5n th\u01b0\u01a1ng c\u1ed9t s\u1ed1ng.<\/li>\n\n\n\n<li>Tay chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ec1u khi ch\u1ea1y v\u00e0 gi\u1eef \u1edf v\u1ecb tr\u00ed ngang ng\u1ef1c.<\/li>\n\n\n\n<li>Gi\u1eef h\u00f4ng h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc khi ch\u1ea1y trail.<\/li>\n\n\n\n<li>Th\u01b0\u1eddng xuy\u00ean ch\u1ea1y ch\u00e2n tr\u1ea7n tr\u00ean n\u1ec1n \u00eam \u0111\u1ec3 cho b\u00e0n ch\u00e2n t\u1eadp l\u00e0m quen v\u1edbi t\u00e1c \u0111\u1ed9ng m\u1ea1nh.<\/li>\n\n\n\n<li>Luy\u1ec7n t\u1eadp c\u01a1 ch\u00e2n v\u00e0 s\u1ef1 d\u1ebbo dai, ch\u1eafc kh\u1ecfe cho \u0111\u1ea7u g\u1ed1i b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp leo c\u1ea7u thang, leo l\u00ean d\u1ed1c, xu\u1ed1ng d\u1ed1c.<\/li>\n\n\n\n<li>T\u1eadp nh\u1ea5c ch\u00e2n cao h\u01a1n so v\u1edbi ch\u1ea1y b\u1ed9 th\u00f4ng th\u01b0\u1eddng tr\u00ean \u0111\u01b0\u1eddng ph\u1eb3ng.<\/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=\"566\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/cac-bai-tap-leo-cau-thang-giup-cai-thien-suc-ben-va-su-deo-dai-cho-co-bap.jpeg\" alt=\"C\u00e1c b\u00e0i t\u1eadp leo c\u1ea7u thang gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 s\u1ef1 d\u1ebbo dai cho c\u01a1 b\u1eafp \u0111\u1ec3 s\u1eb5n s\u00e0ng chinh ph\u1ee5c trail running\" class=\"wp-image-2806\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/cac-bai-tap-leo-cau-thang-giup-cai-thien-suc-ben-va-su-deo-dai-cho-co-bap.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/cac-bai-tap-leo-cau-thang-giup-cai-thien-suc-ben-va-su-deo-dai-cho-co-bap-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/cac-bai-tap-leo-cau-thang-giup-cai-thien-suc-ben-va-su-deo-dai-cho-co-bap-768x511.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>C\u00e1c b\u00e0i t\u1eadp leo c\u1ea7u thang gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 s\u1ef1 d\u1ebbo dai cho c\u01a1 b\u1eafp \u0111\u1ec3 s\u1eb5n s\u00e0ng chinh ph\u1ee5c trail running<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>K\u1ef9 thu\u1eadt ch\u1ea1y cho t\u1eebng \u0111\u1ecba h\u00ecnh<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Khi ch\u1ea1y l\u00ean\/xu\u1ed1ng d\u1ed1c:<\/strong> B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp luy\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y ng\u1eaft qu\u00e3ng Interval Speeds b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i li\u00ean t\u1ee5c t\u1eeb ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao sang t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. Ban \u0111\u1ea7u n\u00ean t\u1eadp v\u1edbi nh\u1ecbp \u0111\u1ed9 ng\u1eafn cho c\u01a1 th\u1ec3 quen d\u1ea7n r\u1ed3i \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp \u0111\u1ed9 t\u0103ng d\u1ea7n \u0111\u1ec3 t\u0103ng nh\u1ecbp ch\u1ea1y cho \u0111\u00f4i ch\u00e2n v\u00e0 r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng ch\u1ea1y d\u1ed1c th\u00e0nh th\u1ea1o.<\/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\/tap-cac-bai-chay-ngat-quang-de-nang-cao-ky-nang-chay-len-doc-xuong-doc.jpeg\" alt=\"T\u1eadp c\u00e1c b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng \u0111\u1ec3 n\u00e2ng cao k\u1ef9 n\u0103ng ch\u1ea1y l\u00ean d\u1ed1c - xu\u1ed1ng d\u1ed1c\" class=\"wp-image-2812\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tap-cac-bai-chay-ngat-quang-de-nang-cao-ky-nang-chay-len-doc-xuong-doc.jpeg 850w, \/blog\/wp-content\/uploads\/2023\/11\/tap-cac-bai-chay-ngat-quang-de-nang-cao-ky-nang-chay-len-doc-xuong-doc-300x200.jpeg 300w, \/blog\/wp-content\/uploads\/2023\/11\/tap-cac-bai-chay-ngat-quang-de-nang-cao-ky-nang-chay-len-doc-xuong-doc-768x512.jpeg 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>T\u1eadp c\u00e1c b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng \u0111\u1ec3 n\u00e2ng cao k\u1ef9 n\u0103ng ch\u1ea1y l\u00ean d\u1ed1c &#8211; xu\u1ed1ng d\u1ed1c<\/em><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Khi ch\u1ea1y v\u1edbi ch\u01b0\u1edbng ng\u1ea1i v\u1eadt:<\/strong> Ban \u0111\u1ea7u b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp ch\u1ea1y tr\u00ean c\u00e1c ch\u01b0\u1edbng ng\u1ea1i v\u1eadt cho th\u00e0nh th\u1ee5c, sau \u0111\u00f3 t\u1eadp ch\u1ea1y \u0111\u1eb7t ch\u00e2n v\u00e0o c\u00e1c kho\u1ea3ng tr\u1ed1ng c\u1ee7a ch\u01b0\u1edbng ng\u1ea1i v\u1eadt, cu\u1ed1i c\u00f9ng ch\u1ea1y v\u1edbi v\u1ecb tr\u00ed ti\u1ebfp \u0111\u1ea5t t\u1ef1 do nh\u01b0ng c\u1ed1 g\u1eafng ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao nh\u1ea5t. C\u00e1c b\u00e0i t\u1eadp n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 tin v\u00e0 kh\u00e9o l\u00e9o h\u01a1n khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c ch\u01b0\u1edbng ng\u1ea1i v\u1eadt tr\u00ean \u0111\u01b0\u1eddng ch\u1ea1y trail th\u1ef1c t\u1ebf.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.3. H\u1ecdc c\u00e1c k\u1ef9 n\u0103ng sinh t\u1ed3n khi ch\u1ea1y trail<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y trail l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng mang t\u00ednh th\u00e1ch th\u1ee9c cao, b\u1edfi v\u1eady ng\u01b0\u1eddi tham gia kh\u00f4ng ch\u1ec9 c\u1ea7n ph\u1ea3i c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb v\u1ec1 k\u1ef9 n\u0103ng m\u00e0 c\u00f2n c\u1ea7n h\u1ecdc h\u1ecfi th\u00eam c\u00e1c ki\u1ebfn th\u1ee9c sinh t\u1ed3n \u0111\u1ec3 \u0111\u1ec1 ph\u00f2ng nh\u1eefng t\u00ecnh hu\u1ed1ng b\u1ea5t ng\u1edd. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 k\u1ef9 n\u0103ng c\u01a1 b\u1ea3n m\u00e0 b\u1ea1n n\u00ean bi\u1ebft tr\u01b0\u1edbc khi b\u01b0\u1edbc ch\u00e2n v\u00e0o \u0111\u01b0\u1eddng ch\u1ea1y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00ecm hi\u1ec3u k\u1ef9 c\u00e1c th\u00f4ng tin v\u1ec1 \u0111\u1eb7c \u0111i\u1ec3m \u0111\u1ecba h\u00ecnh, th\u1eddi ti\u1ebft, th\u1ed5 nh\u01b0\u1ee1ng c\u1ee7a khu v\u1ef1c ch\u1ea1y.<\/li>\n\n\n\n<li>Kh\u00f4ng t\u00e1ch nh\u00f3m, \u0111i m\u1ed9t m\u00ecnh \u1edf nh\u1eefng \u0111o\u1ea1n \u0111\u01b0\u1eddng nguy hi\u1ec3m.<\/li>\n\n\n\n<li>H\u1ecdc c\u00e1c k\u1ef9 n\u0103ng s\u01a1 c\u1ee9u c\u01a1 b\u1ea3n gi\u00fap x\u00e1c \u0111\u1ecbnh&nbsp; c\u00e1c ch\u1ea5n th\u01b0\u01a1ng th\u00f4ng th\u01b0\u1eddng v\u00e0 c\u00e1ch x\u1eed l\u00fd nh\u01b0 tr\u1ea7y x\u01b0\u1edbc da,&nbsp; c\u0103ng c\u01a1, chu\u1ed9t r\u00fat, l\u1eadt c\u1ed5 ch\u00e2n, bong g\u00e2n, s\u00e1i ch\u00e2n, r\u1eafn c\u1eafn,\u2026<\/li>\n\n\n\n<li>C\u00e1ch d\u00f9ng g\u1eady \u0111\u1ec3 down v\u00e0 up hill (ch\u1ea1y xu\u1ed1ng v\u00e0 l\u00ean d\u1ed1c\/\u0111\u1ed3i).<\/li>\n\n\n\n<li>C\u00e1ch d\u00f9ng la b\u00e0n ho\u1eb7c thi\u1ebft b\u1ecb \u0111\u1ecbnh v\u1ecb ho\u1eb7c c\u00f2i b\u00e1o hi\u1ec7u trong tr\u01b0\u1eddng h\u1ee3p b\u1ecb l\u1ea1c.<\/li>\n<\/ul>\n\n\n\n<p><em>Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng gi\u1ea3i \u0111\u00e1p chi ti\u1ebft v\u1ec1 <strong>ch\u1ea1y trail <\/strong>c\u0169ng nh\u01b0 m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 li\u00ean quan \u0111\u1ebfn h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng n\u00e0y. B\u1ea1n \u0111\u1ecdc quan t\u00e2m n\u1ebfu mu\u1ed1n t\u00ecm hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 ch\u1ea1y trail c\u00f3 th\u1ec3 li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp \u0111\u1ebfn hotline Decathlon <strong>18009044<\/strong> \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n nhanh ch\u00f3ng!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u1eb7c d\u00f9 c\u00f9ng thu\u1ed9c b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, song ch\u1ea1y trail \u0111\u01b0\u1ee3c nh\u1eadn \u0111\u1ecbnh c\u00f3 t\u00ednh chinh ph\u1ee5c v\u00e0 h\u1ea5p d\u1eabn h\u01a1n h\u1eb3n so v\u1edbi&hellip;<\/p>\n","protected":false},"author":5,"featured_media":3038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[19],"tags":[],"class_list":["post-2805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-chay-trail"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-trail.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":"M\u1eb7c d\u00f9 c\u00f9ng thu\u1ed9c b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, song ch\u1ea1y trail \u0111\u01b0\u1ee3c nh\u1eadn \u0111\u1ecbnh c\u00f3 t\u00ednh chinh ph\u1ee5c v\u00e0 h\u1ea5p d\u1eabn h\u01a1n h\u1eb3n so v\u1edbi&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/2805","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=2805"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2805\/revisions"}],"predecessor-version":[{"id":28792,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2805\/revisions\/28792"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/3038"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=2805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=2805"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=2805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}