{"id":3362,"date":"2023-11-22T10:44:35","date_gmt":"2023-11-22T03:44:35","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=3362"},"modified":"2026-01-23T17:06:09","modified_gmt":"2026-01-23T10:06:09","slug":"toc-do-chay-bo-trung-binh","status":"publish","type":"post","link":"\/blog\/toc-do-chay-bo-trung-binh\/","title":{"rendered":"T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n?"},"content":{"rendered":"\r\n

Tr\u00ean th\u1ef1c t\u1ebf, t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh kh\u00f4ng c\u00f3 \u0111\u1ecbnh ngh\u0129a ch\u00ednh x\u00e1c. Tuy nhi\u00ean, ch\u00fang ta c\u00f3 th\u1ec3 hi\u1ec3u kh\u00e1i ni\u1ec7m n\u00e0y l\u00e0 t\u1ed1c \u0111\u1ed9 c\u1ee7a m\u1ed9t ng\u01b0\u1eddi tr\u00ean m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng nh\u1ea5t \u0111\u1ecbnh trong m\u1ed9t kho\u1ea3ng th\u1eddi gian c\u1ee5 th\u1ec3 m\u00e0 khi \u0111\u00f3, ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n b\u00ecnh th\u01b0\u1eddng m\u00e0 kh\u00f4ng c\u1ea7n d\u1eebng l\u1ea1i ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u th\u1edf h\u1ed5n h\u1ec3n n\u1eb7ng nh\u1ecdc.\u00a0<\/em><\/p>\r\n\r\n\r\n\r\n

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi tham gia b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh<\/strong> l\u00e0 m\u1ed9t \u0111i\u1ec1u ti\u00ean quy\u1ebft \u0111\u1ec3 x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd cho ri\u00eang m\u00ecnh. N\u1ebfu b\u1ea1n c\u00f2n b\u0103n kho\u0103n v\u1ec1 c\u00e1ch x\u00e1c \u0111\u1ecbnh ch\u1ec9 s\u1ed1 n\u00e0y, h\u00e3y tham kh\u1ea3o ngay b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 bi\u1ebft th\u00eam chi ti\u1ebft v\u00e0 l\u01b0u l\u1ea1i c\u00e1c th\u00f4ng tin \u0111\u1ec3 li\u00ean t\u1ee5c \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 c\u1ee7a m\u00ecnh trong t\u01b0\u01a1ng lai.<\/em><\/p>\r\n\r\n\r\n\r\n

1. T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh c\u1ee7a con ng\u01b0\u1eddi l\u00e0 bao nhi\u00eau?<\/strong><\/h2>\r\n\r\n\r\n\r\n

Theo T\u1ea1p ch\u00ed Healthline, t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh c\u1ee7a con ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 s\u1ee9c kh\u1ecfe b\u00ecnh th\u01b0\u1eddng l\u00e0 kho\u1ea3ng 8 – 10 km\/h<\/strong>. Tuy nhi\u00ean, ch\u1ec9 s\u1ed1 n\u00e0y c\u1ee7a t\u1eebng ng\u01b0\u1eddi s\u1ebd c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 tu\u1ed5i t\u00e1c, gi\u1edbi t\u00ednh, c\u00e2n n\u1eb7ng, th\u1ec3 ch\u1ea5t, m\u1ee9c \u0111\u1ed9 t\u1eadp th\u1ec3 d\u1ee5c, qu\u00e3ng \u0111\u01b0\u1eddng, th\u1eddi ti\u1ebft v\u00e0 c\u1ea3 trang ph\u1ee5c ch\u1ea1y b\u1ed9.<\/p>\r\n\r\n\r\n\r\n

\"T\u1ed1c\r\n
T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh c\u1ee7a ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh c\u00f3 s\u1ee9c kh\u1ecfe t\u1ed1t l\u00e0 8 – 10km\/h (Ngu\u1ed3n: Internet)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam c\u00e1ch chia t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh theo c\u00e1c ti\u00eau ch\u00ed kh\u00e1c nhau d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 \u0111\u1ed1i chi\u1ebfu v\u1edbi ch\u00ednh m\u00ecnh.<\/p>\r\n\r\n\r\n\r\n

1.1. T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh theo th\u1ec3 tr\u1ea1ng<\/strong><\/h3>\r\n\r\n\r\n\r\n

Nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3 tr\u1ea1ng y\u1ebfu, \u00edt v\u1eadn \u0111\u1ed9ng<\/strong> s\u1ebd c\u00f3 t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh k\u00e9m h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean ho\u1eb7c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p.<\/p>\r\n\r\n\r\n\r\n

\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
\u0110\u1ed1i t\u01b0\u1ee3ng<\/strong><\/td>\r\nT\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh (km\/h)<\/strong><\/td>\r\n<\/tr>\r\n
Ng\u01b0\u1eddi c\u00f3 th\u1ec3 tr\u1ea1ng y\u1ebfu<\/td>\r\n1 – 3<\/td>\r\n<\/tr>\r\n
Ng\u01b0\u1eddi \u00edt khi ho\u1ea1t \u0111\u1ed9ng<\/td>\r\n3 – 5<\/td>\r\n<\/tr>\r\n
Ng\u01b0\u1eddi t\u1eadp \u0111i b\u1ed9<\/td>\r\n5 – 6\u00a0<\/td>\r\n<\/tr>\r\n
Ng\u01b0\u1eddi c\u00f3 th\u1ec3 \u0111i b\u1ed9 nhanh<\/td>\r\n6 – 8<\/td>\r\n<\/tr>\r\n
Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i<\/td>\r\n8 – 9<\/td>\r\n<\/tr>\r\n
Ch\u1ea1y b\u1ed9 nhanh<\/td>\r\n9 – 12<\/td>\r\n<\/tr>\r\n
Ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m luy\u1ec7n t\u1eadp<\/td>\r\n12 – 14<\/td>\r\n<\/tr>\r\n
V\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p<\/td>\r\n14 – 18<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n
\"T\u1ed1c\r\n
T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh thay \u0111\u1ed5i theo th\u1ec3 tr\u1ea1ng c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y (Internet)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

1.2. T\u1ed1c \u0111\u1ed9 trung b\u00ecnh theo \u0111\u1ed9 tu\u1ed5i v\u00e0 gi\u1edbi t\u00ednh<\/strong><\/h3>\r\n\r\n\r\n\r\n

T\u1ed1c \u0111\u1ed9 trung b\u00ecnh c\u0169ng \u1ea3nh h\u01b0\u1edfng l\u1edbn b\u1edfi gi\u1edbi t\u00ednh v\u00e0 \u0111\u1ed9 tu\u1ed5i. Theo \u0111\u00f3, v\u1ec1 gi\u1edbi t\u00ednh, nam gi\u1edbi th\u01b0\u1eddng c\u00f3 t\u1ed1c \u0111\u1ed9 trung b\u00ecnh nhanh h\u01a1n n\u1eef gi\u1edbi<\/strong>. V\u1ec1 \u0111\u1ed9 tu\u1ed5i, c\u00e0ng l\u1edbn tu\u1ed5i, con ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng ch\u1ea1y ch\u1eadm d\u1ea7n, \u0111\u1eb7c bi\u1ec7t sau \u0111\u1ed9 tu\u1ed5i 30 – 40 do suy gi\u1ea3m s\u1ee9c kh\u1ecfe c\u1ee7a c\u01a1 v\u00e0 x\u01b0\u01a1ng.<\/p>\r\n\r\n\r\n\r\n

\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Tu\u1ed5i\u00a0<\/strong><\/td>\r\nGi\u1edbi t\u00ednh<\/strong><\/td>\r\nT\u1ed1c \u0111\u1ed9 trung b\u00ecnh (km\/h)<\/strong><\/td>\r\n<\/tr>\r\n
20 – 29<\/td>\r\nNam<\/td>\r\n4.9<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n4.8<\/td>\r\n<\/tr>\r\n
30 – 39<\/td>\r\nNam<\/td>\r\n5.1<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n4.8<\/td>\r\n<\/tr>\r\n
40 – 49<\/td>\r\nNam<\/td>\r\n5.1<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
50 – 59<\/td>\r\nNam<\/td>\r\n5.1<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n4.7<\/td>\r\n<\/tr>\r\n
60 – 69<\/td>\r\nNam<\/td>\r\n4.8<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n4.5<\/td>\r\n<\/tr>\r\n
70 – 79<\/td>\r\nNam<\/td>\r\n4.5<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n4.1<\/td>\r\n<\/tr>\r\n
80 – 89<\/td>\r\nNam<\/td>\r\n3.5<\/td>\r\n<\/tr>\r\n
N\u1eef<\/td>\r\n3.4<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n
\"T\u1ed1c\r\n
T\u1ed1c \u0111\u1ed9 trung b\u00ecnh c\u0169ng \u1ea3nh h\u01b0\u1edfng l\u1edbn b\u1edfi gi\u1edbi t\u00ednh v\u00e0 \u0111\u1ed9 tu\u1ed5i (Internet)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

1.3. T\u1ed1c \u0111\u1ed9 trung b\u00ecnh theo ki\u1ec3u ch\u1ea1y<\/strong><\/h3>\r\n\r\n\r\n\r\n

T\u1ed5ng h\u1ee3p t\u1eeb T\u1ed5 ch\u1ee9c Marathon Handbook cho th\u1ea5y t\u1ed1c \u0111\u1ed9 trung b\u00ecnh thay \u0111\u1ed5i theo ki\u1ec3u ch\u1ea1y.<\/strong> Theo \u0111\u00f3, ch\u1ea1y n\u01b0\u1edbc r\u00fat s\u1ebd c\u00f3 t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t \u0111\u1ebfn 31.4 km\/h do \u0111\u1eb7c th\u00f9 ch\u1ea1y qu\u00e3ng ng\u1eafn.<\/p>\r\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng, k\u1ef9 thu\u1eadt v\u00e0 c\u1ea3 trang b\u1ecb ph\u00f9 h\u1ee3p. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c \u0111ang mu\u1ed1n c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch, vi\u1ec7c tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p t\u1ea1i C\u1eeda h\u00e0ng ch\u1ea1y b\u1ed9 & \u0111i b\u1ed9 gi\u00e1 t\u1ed1t ch\u00ednh h\u00e3ng | Decathlon Vietnam<\/strong><\/a> s\u1ebd gi\u00fap b\u1ea1n c\u00f3 trang b\u1ecb \u0111\u00fang chu\u1ea9n cho b\u01b0\u1edbc ch\u1ea1y \u0111\u1ea7u ti\u00ean.<\/p>\r\n\r\n\r\n\r\n

\r\n\r\n\r\n\r\n\r\n\r\n\r\n
C\u00e1ch ch\u1ea1y<\/strong><\/td>\r\nT\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh (km\/h)<\/strong><\/td>\r\n<\/tr>\r\n
Jogging (Ch\u1ea1y ch\u1eadm)<\/td>\r\n6.4 – 9.7\u00a0<\/td>\r\n<\/tr>\r\n
Running (Ch\u1ea1y nhanh)<\/td>\r\n9.7 – 10.8<\/td>\r\n<\/tr>\r\n
Sprinting (Ch\u1ea1y n\u01b0\u1edbc r\u00fat)<\/td>\r\n27.6 – 31.4<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n
\"Ki\u1ec3u\r\n
Ki\u1ec3u ch\u1ea1y v\u00e0 \u0111\u1ed9 d\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y c\u0169ng c\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

2. X\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh ph\u00f9 h\u1ee3p<\/strong><\/h2>\r\n\r\n\r\n\r\n

X\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 bi\u1ebft th\u00eam m\u1ed9t ch\u1ec9 s\u1ed1 m\u00e0 c\u00f2n l\u00e0 c\u01a1 s\u1edf \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh l\u1ed9 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea3n th\u00e2n.<\/strong> D\u1ef1a tr\u00ean t\u1ed1c \u0111\u1ed9 trung b\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn di\u1ec7n \u0111\u01b0\u1ee3c c\u00e1c \u01b0u nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a b\u1ea3n th\u00e2n khi ch\u1ea1y.<\/p>\r\n\r\n\r\n\r\n

T\u1eeb \u0111\u00f3, c\u00f3 c\u00e1ch th\u1ee9c ch\u1ea1y ph\u00f9 h\u1ee3p \u0111\u1ec3 t\u1ed1i \u01b0u c\u00e1c \u0111i\u1ec3m m\u1ea1nh, h\u1ea1n ch\u1ebf \u0111i\u1ec3m y\u1ebfu g\u00e2y ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1ed3ng th\u1eddi, khi hi\u1ec3u \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 trung b\u00ecnh c\u1ee7a b\u1ea3n th\u00e2n, ch\u00fang ta s\u1ebd x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c m\u1ee9c \u0111\u1ed9 \u0111\u1ed1t ch\u00e1y calo v\u00e0 m\u1ee1 th\u1eeba \u0111\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng c\u1ea7n thi\u1ebft t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n song h\u00e0nh v\u1edbi l\u1ed9 tr\u00ecnh t\u1eadp.<\/p>\r\n\r\n\r\n\r\n

\"\u0110o\r\n
\u0110o nh\u1ecbp tim l\u00e0 m\u1ed9t c\u00e1ch x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh ph\u1ed5 bi\u1ebfn (Internet)<\/em><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

M\u1ed9t trong c\u00e1c c\u00e1ch \u0111o l\u01b0\u1eddng t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 l\u00e0 \u0111o nh\u1ecbp tim. C\u01a1 ch\u1ebf c\u1ee7a c\u00e1ch x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh n\u00e0y l\u00e0 khi b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n, tim c\u00f3 xu h\u01b0\u1edbng \u0111\u1eadp nhi\u1ec1u l\u1ea7n h\u01a1n trong m\u1ed7i ph\u00fat. B\u1edfi l\u1ebd, khi \u0111\u00f3, tim c\u1ea7n duy tr\u00ec li\u00ean t\u1ee5c vi\u1ec7c b\u01a1m m\u00e1u gi\u00e0u oxy \u0111\u1ebfn c\u00e1c c\u01a1. X\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh b\u1eb1ng nh\u1ecbp tim \u0111\u01b0\u1ee3c d\u1ef1a tr\u00ean m\u1ed9t kh\u00e1i ni\u1ec7m g\u1ecdi l\u00e0 nh\u1ecbp tim m\u1ee5c ti\u00eau.<\/p>\r\n\r\n\r\n\r\n

Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3<\/a>, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 m\u1ea1nh nh\u01b0 khi ch\u1ea1y b\u1ed9, ch\u1ec9 s\u1ed1 nh\u1ecbp tim m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n ph\u1ea3i n\u1eb1m trong kho\u1ea3ng 70 – 85% nh\u1ecbp tim t\u1ed1i \u0111a. Nh\u1ecbp tim t\u1ed1i \u0111a \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh b\u1eb1ng c\u00e1ch l\u1ea5y 220 tr\u1eeb \u0111i s\u1ed1 tu\u1ed5i hi\u1ec7n c\u00f3. V\u00ed d\u1ee5, n\u1ebfu n\u0103m nay b\u1ea1n 25 tu\u1ed5i, nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a b\u1ea1n l\u00e0 195 l\u1ea7n\/ph\u00fat. T\u1eeb \u0111\u00f3, kho\u1ea3ng nh\u1ecbp tim m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 t\u1eeb 137 – 167 l\u1ea7n\/ph\u00fat. Khi \u0111\u00f3, b\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh ph\u00f9 h\u1ee3p \u0111\u1ec3 \u0111\u1ea1t s\u1ed1 nh\u1ecbp tim m\u1ee5c ti\u00eau.<\/p>\r\n\r\n\r\n\r\n

\u0110\u1ec3 \u0111o nh\u1ecbp tim, b\u00ean c\u1ea1nh c\u00e1c lo\u1ea1i m\u00e1y \u0111o chuy\u00ean d\u1ee5ng, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ebfm nh\u1ecbp tim th\u1ee7 c\u00f4ng v\u1edbi c\u00e1c b\u01b0\u1edbc nh\u01b0 sau:\u00a0<\/p>\r\n\r\n\r\n\r\n