{"id":46910,"date":"2026-11-05T09:51:07","date_gmt":"2026-11-05T02:51:07","guid":{"rendered":"\/blog\/?p=46910"},"modified":"2026-11-05T13:43:46","modified_gmt":"2026-11-05T06:43:46","slug":"khoi-dong-truoc-khi-chay-bo","status":"publish","type":"post","link":"\/blog\/khoi-dong-truoc-khi-chay-bo\/","title":{"rendered":"Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9: L\u1ee3i \u00edch v\u00e0 g\u1ee3i \u00fd 7 b\u00e0i t\u1eadp \u0111\u00fang c\u00e1ch"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong><em>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/em><\/strong><em>\u00a0gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi v\u1eadn \u0111\u1ed9ng, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p c\u1ee7a c\u00e1c nh\u00f3m c\u01a1. Ch\u1ec9 v\u1edbi v\u00e0i ph\u00fat th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t h\u01a1n cho bu\u1ed5i ch\u1ea1y v\u00e0 h\u1ea1n ch\u1ebf c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng c\u01a1 khi b\u1eaft \u0111\u1ea7u. B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y s\u1ebd h\u01b0\u1edbng d\u1eabn c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n, d\u1ec5 th\u1ef1c hi\u1ec7n c\u00f9ng nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng \u0111\u1ec3 ch\u1ea1y b\u1ed9 an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/em><\/p>\n<h2>1. L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/h2>\n<p style=\"text-align: justify;\">Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi <a href=\"\/blog\/category\/kinh-nghiem-the-thao\/tu-van-chay-bo\/\" target=\"_blank\" rel=\"noopener\"><strong>ch\u1ea1y b\u1ed9<\/strong><\/a> \u0111\u00fang c\u00e1ch gi\u00fap h\u1ec7 tim m\u1ea1ch, c\u01a1 b\u1eafp v\u00e0 kh\u1edbp th\u00edch nghi v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng. Nh\u1eefng l\u1ee3i \u00edch ch\u00ednh bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>T\u0103ng l\u01b0u th\u00f4ng m\u00e1u \u0111\u1ebfn c\u01a1 b\u1eafp: <\/strong>C\u00e1c \u0111\u1ed9ng t\u00e1c v\u1eadn \u0111\u1ed9ng nh\u1eb9 gi\u00fap nh\u1ecbp tim v\u00e0 tu\u1ea7n ho\u00e0n t\u0103ng d\u1ea7n, h\u1ed7 tr\u1ee3 cung c\u1ea5p oxy cho c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng v\u00e0 b\u1eafp ch\u00e2n.<\/li>\n<li><strong>C\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a kh\u1edbp: <\/strong>Kh\u1edfi \u0111\u1ed9ng gi\u00fap c\u00e1c kh\u1edbp c\u1ed5 ch\u00e2n, \u0111\u1ea7u g\u1ed1i v\u00e0 h\u00f4ng v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t h\u01a1n, gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng khi b\u1eaft \u0111\u1ea7u ch\u1ea1y.<\/li>\n<li><strong>H\u1ed7 tr\u1ee3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/strong>\u00a0Vi\u1ec7c l\u00e0m n\u00f3ng v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, hi\u1ec7u qu\u1ea3 ph\u00f2ng ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o k\u1ef9 thu\u1eadt ch\u1ea1y, th\u1ec3 l\u1ef1c v\u00e0 kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n.<\/li>\n<li><strong>Chu\u1ea9n b\u1ecb cho nh\u1ecbp ch\u1ea1y \u1ed5n \u0111\u1ecbnh:<\/strong>\u00a0C\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng \u0111\u1ed9ng gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa c\u00e1c nh\u00f3m c\u01a1, h\u1ed7 tr\u1ee3 ng\u01b0\u1eddi ch\u1ea1y duy tr\u00ec chuy\u1ec3n \u0111\u1ed9ng t\u1ef1 nhi\u00ean v\u00e0 ki\u1ec3m so\u00e1t s\u1ea3i ch\u00e2n t\u1ed1t h\u01a1n.<\/li>\n<\/ul>\n<h2>2. G\u1ee3i \u00fd 7 b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/h2>\n<p style=\"text-align: justify;\">Tr\u01b0\u1edbc khi ch\u1ea1y, b\u1ea1n n\u00ean d\u00e0nh kho\u1ea3ng 5 &#8211; 10 ph\u00fat \u0111\u1ec3 \u0111i b\u1ed9 nhanh, v\u1eadn \u0111\u1ed9ng kh\u1edbp v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n \u0111\u1ed9ng (dynamic stretching). V\u1edbi bu\u1ed5i ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao ho\u1eb7c trong th\u1eddi ti\u1ebft l\u1ea1nh, th\u1eddi gian kh\u1edfi \u0111\u1ed9ng c\u00f3 th\u1ec3 k\u00e9o d\u00e0i h\u01a1n t\u00f9y th\u1ec3 tr\u1ea1ng.<\/p>\n<h3>2.1. Xoay kh\u1edbp c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00e1ng<\/h3>\n<p style=\"text-align: justify;\">Xoay kh\u1edbp gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00e1ng, hai khu v\u1ef1c tham gia tr\u1ef1c ti\u1ebfp v\u00e0o qu\u00e1 tr\u00ecnh ti\u1ebfp \u0111\u1ea5t v\u00e0 chuy\u1ec3n \u0111\u1ed9ng khi ch\u1ea1y. B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t v\u00e0 tr\u00e1nh vi\u1ec7c c\u1ed1 g\u1eafng xoay v\u01b0\u1ee3t qu\u00e1 bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng t\u1ef1 nhi\u00ean.<\/p>\n<ul>\n<li><strong>Xoay c\u1ed5 ch\u00e2n: <\/strong>\u0110\u1ee9ng tr\u00ean m\u1ed9t ch\u00e2n, nh\u1ea5c nh\u1eb9 ch\u00e2n c\u00f2n l\u1ea1i v\u00e0 xoay c\u1ed5 ch\u00e2n 10 v\u00f2ng theo m\u1ed7i chi\u1ec1u, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<li><strong>Xoay kh\u1edbp h\u00e1ng: <\/strong>\u0110\u1ee9ng th\u1eb3ng, n\u00e2ng m\u1ed9t \u0111\u1ea7u g\u1ed1i l\u00ean tr\u01b0\u1edbc r\u1ed3i m\u1edf sang b\u00ean theo chuy\u1ec3n \u0111\u1ed9ng tr\u00f2n. Th\u1ef1c hi\u1ec7n 8 &#8211; 10 l\u1ea7n m\u1ed7i ch\u00e2n.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd:<\/em><\/strong><em>\u00a0B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n ch\u1eadm, c\u00f3 ki\u1ec3m so\u00e1t v\u00e0 tr\u00e1nh vi\u1ec7c c\u1ed1 g\u1eafng xoay qu\u00e1 m\u1ee9c \u0111\u1ec3 kh\u00f4ng b\u1ecb th\u01b0\u01a1ng.<\/em><\/p>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo.png\" alt=\"C\u00e1c \u0111\u1ed9ng t\u00e1c xoay c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00e1ng gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t tr\u01b0\u1edbc khi ch\u1ea1y\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>C\u00e1c \u0111\u1ed9ng t\u00e1c xoay c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00e1ng gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t tr\u01b0\u1edbc khi ch\u1ea1y<\/em><\/p>\n<h3>2.2. \u0110i b\u1ed9 \u0111\u00e1 ch\u00e2n th\u1eb3ng (Frankenstein Walk)<\/h3>\n<p style=\"text-align: justify;\">Frankenstein Walk l\u00e0 b\u00e0i t\u1eadp k\u00e9o gi\u00e3n \u0111\u1ed9ng gi\u00fap l\u00e0m n\u00f3ng c\u01a1 \u0111\u00f9i sau, \u0111\u1ed3ng th\u1eddi r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p gi\u1eefa tay v\u00e0 ch\u00e2n. Th\u1ef1c hi\u1ec7n 8 &#8211; 10 l\u1ea7n m\u1ed7i ch\u00e2n, gi\u1eef l\u01b0ng th\u1eb3ng v\u00e0 tr\u00e1nh \u0111\u00e1 ch\u00e2n qu\u00e1 cao khi\u1ebfn c\u01a1 b\u1ecb c\u0103ng \u0111au.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1<\/strong>: \u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng<\/li>\n<li><strong>B\u01b0\u1edbc 2<\/strong>: B\u01b0\u1edbc t\u1edbi v\u00e0 n\u00e2ng m\u1ed9t ch\u00e2n th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc trong ph\u1ea1m vi tho\u1ea3i m\u00e1i<\/li>\n<li><strong>B\u01b0\u1edbc 3<\/strong>: \u0110\u01b0a tay \u0111\u1ed1i di\u1ec7n h\u01b0\u1edbng v\u1ec1 m\u0169i ch\u00e2n \u0111ang n\u00e2ng, kh\u00f4ng c\u1ea7n c\u1ed1 ch\u1ea1m ch\u00e2n<\/li>\n<li><strong>B\u01b0\u1edbc 4:<\/strong>\u00a0H\u1ea1 ch\u00e2n xu\u1ed1ng v\u00e0 th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 v\u1edbi b\u00ean c\u00f2n l\u1ea1i<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/bai-tap-frankenstein-walk-giup-lam-nong-co-dui-sau-thong-qua-chuyen-dong-da-chan-luan-phie.png\" alt=\"B\u00e0i t\u1eadp Frankenstein Walk gi\u00fap l\u00e0m n\u00f3ng c\u01a1 \u0111\u00f9i sau th\u00f4ng qua chuy\u1ec3n \u0111\u1ed9ng \u0111\u00e1 ch\u00e2n lu\u00e2n phi\u00ean\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>B\u00e0i t\u1eadp Frankenstein Walk gi\u00fap l\u00e0m n\u00f3ng c\u01a1 \u0111\u00f9i sau th\u00f4ng qua chuy\u1ec3n \u0111\u1ed9ng \u0111\u00e1 ch\u00e2n lu\u00e2n phi\u00ean<\/em><\/p>\n<h3>2.3. Ch\u00f9ng ch\u00e2n b\u01b0\u1edbc t\u1edbi (Walking Lunges)<\/h3>\n<p style=\"text-align: justify;\">Walking Lunges t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 m\u00f4ng v\u00e0 nh\u00f3m c\u01a1 h\u1ed7 tr\u1ee3 \u1ed5n \u0111\u1ecbnh h\u00f4ng, gi\u00fap chu\u1ea9n b\u1ecb cho chuy\u1ec3n \u0111\u1ed9ng \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc khi ch\u1ea1y. Th\u1ef1c hi\u1ec7n 6 &#8211; 10 b\u01b0\u1edbc m\u1ed7i ch\u00e2n. Ng\u01b0\u1eddi m\u1edbi t\u1eadp c\u00f3 th\u1ec3 gi\u1ea3m \u0111\u1ed9 s\u00e2u c\u1ee7a \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 duy tr\u00ec th\u0103ng b\u1eb1ng.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng<\/li>\n<li><strong>B\u01b0\u1edbc 2: <\/strong>B\u01b0\u1edbc m\u1ed9t ch\u00e2n v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m<\/li>\n<li><strong>B\u01b0\u1edbc 3: <\/strong>G\u1eadp hai \u0111\u1ea7u g\u1ed1i trong ph\u1ea1m vi tho\u1ea3i m\u00e1i, gi\u1eef \u0111\u1ea7u g\u1ed1i tr\u01b0\u1edbc h\u01b0\u1edbng theo m\u0169i ch\u00e2n<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>\u0110\u1ea9y ng\u01b0\u1eddi \u0111\u1ee9ng l\u00ean, b\u01b0\u1edbc ti\u1ebfp b\u1eb1ng ch\u00e2n c\u00f2n l\u1ea1i<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/walking-lunges-giup-kich-hoat-co-dui-va-co-mong-dong-thoi-cai-thien-kha-nang-giu-thang-ban.png\" alt=\"Walking Lunges gi\u00fap k\u00edch ho\u1ea1t c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Walking Lunges gi\u00fap k\u00edch ho\u1ea1t c\u01a1 \u0111\u00f9i v\u00e0 c\u01a1 m\u00f4ng, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng<\/em><\/p>\n<h3>2.4. \u0110\u00e1 g\u00f3t ch\u1ea1m m\u00f4ng (Butt Kicks)<\/h3>\n<p style=\"text-align: justify;\">Butt Kicks gi\u00fap l\u00e0m n\u00f3ng c\u01a1 \u0111\u00f9i v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p chuy\u1ec3n \u0111\u1ed9ng ch\u00e2n tr\u01b0\u1edbc khi ch\u1ea1y. Th\u1ef1c hi\u1ec7n trong 20 &#8211; 30 gi\u00e2y v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i. Kh\u00f4ng c\u1ea7n c\u1ed1 \u0111\u01b0a g\u00f3t ch\u00e2n ch\u1ea1m m\u00f4ng n\u1ebfu g\u00e2y kh\u00f3 ch\u1ecbu \u1edf \u0111\u1ea7u g\u1ed1i.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai tay th\u1ea3 l\u1ecfng ho\u1eb7c g\u1eadp t\u1ef1 nhi\u00ean<\/li>\n<li><strong>B\u01b0\u1edbc 2:<\/strong>\u00a0Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7, l\u1ea7n l\u01b0\u1ee3t \u0111\u01b0a g\u00f3t ch\u00e2n h\u01b0\u1edbng v\u1ec1 ph\u00eda m\u00f4ng<\/li>\n<li><strong>B\u01b0\u1edbc 3:<\/strong>\u00a0Duy tr\u00ec th\u00e2n tr\u00ean \u1ed5n \u0111\u1ecbnh v\u00e0 ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/dong-tac-butt-kicks-giup-lam-nong-co-chan-va-chuan-bi-cho-nhip-chuyen-dong-khi-chay.png\" alt=\"\u0110\u1ed9ng t\u00e1c Butt Kicks gi\u00fap l\u00e0m n\u00f3ng c\u01a1 ch\u00e2n v\u00e0 chu\u1ea9n b\u1ecb cho nh\u1ecbp chuy\u1ec3n \u0111\u1ed9ng khi ch\u1ea1y\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>\u0110\u1ed9ng t\u00e1c Butt Kicks gi\u00fap l\u00e0m n\u00f3ng c\u01a1 ch\u00e2n v\u00e0 chu\u1ea9n b\u1ecb cho nh\u1ecbp chuy\u1ec3n \u0111\u1ed9ng khi ch\u1ea1y<\/em><\/p>\n<h3>2.5. N\u00e2ng cao \u0111\u00f9i (High Knees)<\/h3>\n<p style=\"text-align: justify;\">High Knees gi\u00fap t\u0103ng nh\u1ecbp tim, k\u00edch ho\u1ea1t nh\u00f3m c\u01a1 g\u1eadp h\u00f4ng v\u00e0 r\u00e8n luy\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p tay ch\u00e2n. Th\u1ef1c hi\u1ec7n trong 20 &#8211; 30 gi\u00e2y. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 n\u00e2ng cao \u0111\u00f9i theo nh\u1ecbp \u0111i b\u1ed9 thay v\u00ec ch\u1ea1y t\u1ea1i ch\u1ed7.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1: <\/strong>\u0110\u1ee9ng th\u1eb3ng, hai ch\u00e2n r\u1ed9ng b\u1eb1ng h\u00f4ng<\/li>\n<li><strong>B\u01b0\u1edbc 2:<\/strong>\u00a0Lu\u00e2n phi\u00ean n\u00e2ng \u0111\u1ea7u g\u1ed1i v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ebfn \u0111\u1ed9 cao ph\u00f9 h\u1ee3p<\/li>\n<li><strong>B\u01b0\u1edbc 3:<\/strong>\u00a0\u0110\u00e1nh tay t\u1ef1 nhi\u00ean theo nh\u1ecbp ch\u00e2n, gi\u1eef th\u00e2n tr\u00ean \u1ed5n \u0111\u1ecbnh<\/li>\n<li><strong>B\u01b0\u1edbc 4: <\/strong>T\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 nh\u01b0ng v\u1eabn ki\u1ec3m so\u00e1t chuy\u1ec3n \u0111\u1ed9ng<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/bai-tap-high-knees-giup-tang-dan-nhip-tim-va-cai-thien-kha-nang-phoi-hop-tay-chan.png\" alt=\"B\u00e0i t\u1eadp High Knees gi\u00fap t\u0103ng d\u1ea7n nh\u1ecbp tim v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p tay ch\u00e2n\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>\u00a0B\u00e0i t\u1eadp High Knees gi\u00fap t\u0103ng d\u1ea7n nh\u1ecbp tim v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p tay ch\u00e2n<\/em><\/p>\n<h3>2.6. \u0110\u00e1 ch\u00e2n tr\u01b0\u1edbc sau (Leg Swings)<\/h3>\n<p style=\"text-align: justify;\">Leg Swings gi\u00fap c\u1ea3i thi\u1ec7n bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng c\u1ee7a kh\u1edbp h\u00e1ng v\u00e0 l\u00e0m n\u00f3ng c\u00e1c nh\u00f3m c\u01a1 tham gia v\u00e0o chuy\u1ec3n \u0111\u1ed9ng s\u1ea3i ch\u00e2n. Th\u1ef1c hi\u1ec7n 10 &#8211; 12 l\u1ea7n m\u1ed7i ch\u00e2n, tr\u00e1nh vung ch\u00e2n qu\u00e1 m\u1ea1nh ho\u1eb7c \u01b0\u1ee1n l\u01b0ng \u0111\u1ec3 kh\u00f4ng b\u1ecb th\u01b0\u01a1ng.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1:<\/strong>\u00a0\u0110\u1ee9ng c\u1ea1nh t\u01b0\u1eddng ho\u1eb7c v\u1eadt c\u1ed1 \u0111\u1ecbnh \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng<\/li>\n<li><strong>B\u01b0\u1edbc 2:<\/strong>\u00a0Gi\u1eef th\u00e2n ng\u01b0\u1eddi \u1ed5n \u0111\u1ecbnh, \u0111\u01b0a m\u1ed9t ch\u00e2n ra tr\u01b0\u1edbc r\u1ed3i ra sau<\/li>\n<li><strong>B\u01b0\u1edbc 3:<\/strong>\u00a0T\u1eeb t\u1eeb t\u0103ng d\u1ea7n bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng c\u1ee7a ch\u00e2n cho t\u1edbi khi \u0111\u1ea1t gi\u1edbi h\u1ea1n, kh\u00f4ng c\u1ed1 g\u1eafng v\u01b0\u1ee3t qua gi\u1edbi h\u1ea1n v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3<\/li>\n<li><strong>B\u01b0\u1edbc 4:<\/strong>\u00a0\u0110\u1ed5i ch\u00e2n sau khi ho\u00e0n th\u00e0nh s\u1ed1 l\u1ea7n y\u00eau c\u1ea7u<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/leg-swings-giup-khop-hang-van-dong-linh-hoat-hon-truoc-khi-thuc-hien-cac-sai-chay.png\" alt=\"Leg Swings gi\u00fap kh\u1edbp h\u00e1ng v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t h\u01a1n tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c s\u1ea3i ch\u1ea1y\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Leg Swings gi\u00fap kh\u1edbp h\u00e1ng v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t h\u01a1n tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n c\u00e1c s\u1ea3i ch\u1ea1y<\/em><\/p>\n<h3>2.7. Ch\u1ea1y t\u0103ng t\u1ed1c ng\u1eafn (Strides)<\/h3>\n<p style=\"text-align: justify;\">Strides l\u00e0 b\u00e0i t\u1eadp ch\u1ea1y t\u0103ng t\u1ed1c c\u00f3 ki\u1ec3m so\u00e1t, ph\u00f9 h\u1ee3p khi chu\u1ea9n b\u1ecb cho c\u00e1c bu\u1ed5i ch\u1ea1y tempo, interval ho\u1eb7c t\u1eadp luy\u1ec7n t\u1ed1c \u0111\u1ed9. Th\u1ef1c hi\u1ec7n 2 &#8211; 3 l\u01b0\u1ee3t t\u00f9y th\u1ec3 l\u1ef1c. V\u1edbi bu\u1ed5i ch\u1ea1y nh\u1eb9 ho\u1eb7c ng\u01b0\u1eddi m\u1edbi t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 b\u1ecf qua Strides v\u00e0 b\u1eaft \u0111\u1ea7u b\u1eb1ng v\u00e0i ph\u00fat ch\u1ea1y ch\u1eadm.<\/p>\n<p style=\"text-align: justify;\"><strong>C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n<ul>\n<li><strong>B\u01b0\u1edbc 1<\/strong>: Ch\u1ecdn \u0111o\u1ea1n \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng, \u00edt v\u1eadt c\u1ea3n, d\u00e0i kho\u1ea3ng 50 &#8211; 80m<\/li>\n<li><strong>B\u01b0\u1edbc 2<\/strong>: B\u1eaft \u0111\u1ea7u b\u1eb1ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y nh\u1eb9, sau \u0111\u00f3 t\u0103ng t\u1ed1c t\u1eeb t\u1eeb<\/li>\n<li><strong>B\u01b0\u1edbc 3<\/strong>: \u0110\u1ea1t kho\u1ea3ng 70 &#8211; 85% m\u1ee9c n\u1ed7 l\u1ef1c t\u1ed1i \u0111a \u1edf ph\u1ea7n gi\u1eefa ho\u1eb7c g\u1ea7n cu\u1ed1i \u0111o\u1ea1n<\/li>\n<li><strong>B\u01b0\u1edbc 4<\/strong>: Gi\u1ea3m t\u1ed1c c\u00f3 ki\u1ec3m so\u00e1t v\u00e0 \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y ch\u1eadm \u0111\u1ec3 h\u1ed3i ph\u1ee5c<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/chay-strides-giup-co-the-lam-quen-voi-toc-do-cao-hon-truoc-cac-buoi-tap-chay-chuyen-sau.png\" alt=\"Ch\u1ea1y Strides gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n tr\u01b0\u1edbc c\u00e1c bu\u1ed5i t\u1eadp ch\u1ea1y chuy\u00ean s\u00e2u\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Ch\u1ea1y Strides gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi t\u1ed1c \u0111\u1ed9 cao h\u01a1n tr\u01b0\u1edbc c\u00e1c bu\u1ed5i t\u1eadp ch\u1ea1y chuy\u00ean s\u00e2u<\/em><\/p>\n<h2>3. Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p khi kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/h2>\n<p style=\"text-align: justify;\">Kh\u1edfi \u0111\u1ed9ng kh\u00f4ng ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 ch\u01b0a s\u1eb5n s\u00e0ng v\u1eadn \u0111\u1ed9ng ho\u1eb7c g\u00e2y m\u1ec7t m\u1ecfi tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o b\u00e0i ch\u1ea1y ch\u00ednh. V\u00ec v\u1eady, b\u1ea1n c\u1ea7n l\u01b0u \u00fd tr\u00e1nh nh\u1eefng sai l\u1ea7m sau:<\/p>\n<ul>\n<li><strong>Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf gi\u00e3n c\u01a1 qu\u00e1 l\u00e2u:<\/strong>\u00a0Vi\u1ec7c duy tr\u00ec m\u1ed9t t\u01b0 th\u1ebf gi\u00e3n c\u01a1 trong th\u1eddi gian d\u00e0i tr\u01b0\u1edbc khi ch\u1ea1y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m t\u1ea1m th\u1eddi s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t khi chu\u1ea9n b\u1ecb ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao. Thay v\u00e0o \u0111\u00f3, b\u1ea1n n\u00ean \u01b0u ti\u00ean c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng linh ho\u1ea1t \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 v\u00e0 chu\u1ea9n b\u1ecb t\u1ed1t h\u01a1n cho bu\u1ed5i ch\u1ea1y.<\/li>\n<li><strong>Kh\u1edfi \u0111\u1ed9ng qu\u00e1 nhanh ho\u1eb7c qu\u00e1 ng\u1eafn:<\/strong>\u00a0Ch\u1ec9 xoay v\u00e0i kh\u1edbp trong 1 &#8211; 2 ph\u00fat th\u01b0\u1eddng ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 nh\u1ecbp tim v\u00e0 c\u00e1c nh\u00f3m c\u01a1 l\u1edbn th\u00edch nghi v\u1edbi ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y.<\/li>\n<li><strong>Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c qu\u00e1 m\u1ea1nh: <\/strong>\u0110\u00e1 ch\u00e2n qu\u00e1 cao, ch\u00f9ng ch\u00e2n qu\u00e1 s\u00e2u ho\u1eb7c ch\u1ea1y t\u0103ng t\u1ed1c h\u1ebft s\u1ee9c c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 khi\u1ebfn c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi kh\u00f4ng c\u1ea7n thi\u1ebft.<\/li>\n<li><strong>B\u1ecf qua \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft:<\/strong>\u00a0Khi tr\u1eddi l\u1ea1nh, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 c\u1ea7n th\u1eddi gian l\u00e0m n\u00f3ng l\u00e2u h\u01a1n. B\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u b\u1eb1ng v\u1eadn \u0111\u1ed9ng nh\u1eb9, t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u1eddi gian kh\u1edfi \u0111\u1ed9ng theo c\u1ea3m nh\u1eadn th\u1ef1c t\u1ebf.<\/li>\n<li><strong>Kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 theo th\u1ec3 tr\u1ea1ng:<\/strong>\u00a0Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y, ng\u01b0\u1eddi v\u1eeba tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n ho\u1eb7c \u0111ang c\u00f3 bi\u1ec3u hi\u1ec7n \u0111au c\u1ea7n l\u1ef1a ch\u1ecdn \u0111\u1ed9ng t\u00e1c v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p. V\u00ec v\u1eady, n\u1ebfu xu\u1ea5t hi\u1ec7n c\u1ea3m gi\u00e1c \u0111au, b\u1ea1n c\u1ea7n gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1eb7c d\u1eebng \u0111\u1ed9ng t\u00e1c \u0111\u1ec3 tr\u00e1nh l\u00e0m t\u00ecnh tr\u1ea1ng tr\u1edf n\u00ean nghi\u00eam tr\u1ecdng h\u01a1n.<\/li>\n<\/ul>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/khoi-dong-dung-truoc-khi-chay-bo-giup-tao-cam-giac-thoai-mai-khi-chay-nguon-decathlon.png\" alt=\"Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ch\u1ea1y - Ngu\u1ed3n: Decathlon\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 gi\u00fap t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ch\u1ea1y &#8211; Ngu\u1ed3n: Decathlon<\/em><\/p>\n<h2>4. Chu\u1ea9n b\u1ecb trang b\u1ecb h\u1ed7 tr\u1ee3 kh\u1edfi \u0111\u1ed9ng v\u00e0 ch\u1ea1y b\u1ed9 an to\u00e0n<\/h2>\n<p style=\"text-align: justify;\">B\u00ean c\u1ea1nh k\u1ef9 thu\u1eadt kh\u1edfi \u0111\u1ed9ng, <a href=\"https:\/\/www.decathlon.vn\/c\/ch%E1%BA%A1y-b%E1%BB%99-%C4%91i-b%E1%BB%99\/ch%E1%BA%A1y-b%E1%BB%99-%C4%91%C6%B0%E1%BB%9Dng-tr%C6%B0%E1%BB%9Dng\/gi%C3%A0y-ch%E1%BA%A1y-b%E1%BB%99\/gi%C3%A0y-ch%E1%BA%A1y-b%E1%BB%99-nam.html\" target=\"_blank\" rel=\"noopener\">gi\u00e0y ch\u1ea1y b\u1ed9<\/a> v\u00e0 trang ph\u1ee5c ph\u00f9 h\u1ee3p c\u0169ng g\u00f3p ph\u1ea7n t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. M\u1ed9t s\u1ed1 trang b\u1ecb b\u1ea1n n\u00ean c\u00e2n nh\u1eafc g\u1ed3m:<\/p>\n<ul>\n<li><strong>Gi\u00e0y ch\u1ea1y b\u1ed9 v\u1eeba v\u1eb7n:<\/strong>\u00a0\u01afu ti\u00ean gi\u00e0y c\u00f3 k\u00edch th\u01b0\u1edbc ph\u00f9 h\u1ee3p, gi\u1eef ch\u00e2n \u1ed5n \u0111\u1ecbnh v\u00e0 \u0111\u1ed9 \u0111\u1ec7m \u0111\u00e1p \u1ee9ng nhu c\u1ea7u s\u1eed d\u1ee5ng. Kh\u00f4ng c\u00f3 m\u1ed9t lo\u1ea1i gi\u00e0y n\u00e0o b\u1ea3o \u0111\u1ea3m ng\u0103n ng\u1eeba m\u1ecdi ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<li><strong>Trang ph\u1ee5c tho\u00e1ng kh\u00ed, co gi\u00e3n:<\/strong>\u00a0Qu\u1ea7n \u00e1o c\u00f3 kh\u1ea3 n\u0103ng tho\u00e1t \u1ea9m t\u1ed1t gi\u00fap ng\u01b0\u1eddi ch\u1ea1y v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t v\u00e0 h\u1ea1n ch\u1ebf c\u1ecd x\u00e1t khi th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c.<\/li>\n<li><strong>D\u00e2y kh\u00e1ng l\u1ef1c mini band:<\/strong>\u00a0C\u00f3 th\u1ec3 s\u1eed d\u1ee5ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp k\u00edch ho\u1ea1t c\u01a1 m\u00f4ng v\u00e0 nh\u00f3m c\u01a1 \u1ed5n \u0111\u1ecbnh h\u00f4ng tr\u01b0\u1edbc khi ch\u1ea1y.<\/li>\n<li><strong>Con l\u0103n massage (foam roller):<\/strong>\u00a0C\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u1ea3m gi\u00e1c c\u0103ng c\u1ee9ng v\u00e0 c\u1ea3i thi\u1ec7n t\u1ea1m th\u1eddi bi\u00ean \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng, nh\u01b0ng kh\u00f4ng thay th\u1ebf c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng ch\u1ee7 \u0111\u1ed9ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd:<\/em><\/strong><em> B\u1ea1n kh\u00f4ng c\u1ea7n chu\u1ea9n b\u1ecb qu\u00e1 nhi\u1ec1u ph\u1ee5 ki\u1ec7n cho m\u1ed7i bu\u1ed5i ch\u1ea1y. M\u1ed9t \u0111\u00f4i <a href=\"https:\/\/www.decathlon.vn\/c\/nam\/gi%C3%A0y-d%C3%A9p-nam\/gi%C3%A0y-th%E1%BB%83-thao-nam.html\" target=\"_blank\" rel=\"noopener\">gi\u00e0y th\u1ec3 thao<\/a> ph\u00f9 h\u1ee3p, trang ph\u1ee5c tho\u1ea3i m\u00e1i v\u00e0 kh\u00f4ng gian v\u1eadn \u0111\u1ed9ng an to\u00e0n ho\u00e0n to\u00e0n \u0111\u00e1p \u1ee9ng nhu c\u1ea7u kh\u1edfi \u0111\u1ed9ng c\u01a1 b\u1ea3n.<\/em><\/p>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/giay-chay-vua-van-va-trang-phuc-thoai-mai-giup-nguoi-tap-van-dong-thuan-tien-trong-suot-bu.png\" alt=\"Gi\u00e0y ch\u1ea1y v\u1eeba v\u1eb7n v\u00e0 trang ph\u1ee5c tho\u1ea3i m\u00e1i gi\u00fap ng\u01b0\u1eddi t\u1eadp v\u1eadn \u0111\u1ed9ng thu\u1eadn ti\u1ec7n trong su\u1ed1t bu\u1ed5i ch\u1ea1y - Ngu\u1ed3n: Decathlon\" width=\"601.70px\" height=\"450.67px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Gi\u00e0y ch\u1ea1y v\u1eeba v\u1eb7n v\u00e0 trang ph\u1ee5c tho\u1ea3i m\u00e1i gi\u00fap ng\u01b0\u1eddi t\u1eadp v\u1eadn \u0111\u1ed9ng thu\u1eadn ti\u1ec7n trong su\u1ed1t bu\u1ed5i ch\u1ea1y &#8211; Ngu\u1ed3n: Decathlon <\/em><\/p>\n<h2><strong>5. N\u00ean kh\u1edfi \u0111\u1ed9ng bao l\u00e2u tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9?<\/strong><\/h2>\n<p style=\"text-align: justify;\">Th\u1eddi gian kh\u1edfi \u0111\u1ed9ng ph\u1ee5 thu\u1ed9c v\u00e0o kinh nghi\u1ec7m, th\u1ec3 tr\u1ea1ng, \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 bu\u1ed5i ch\u1ea1y. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u1eddi l\u01b0\u1ee3ng sau:<\/p>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>H\u00ecnh th\u1ee9c ch\u1ea1y<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Th\u1eddi gian kh\u1edfi \u0111\u1ed9ng g\u1ee3i \u00fd<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Ch\u1ea1y nh\u1eb9, ch\u1ea1y ph\u1ee5c h\u1ed3i<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\">5 &#8211; 10 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\">5 &#8211; 10 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Ch\u1ea1y d\u00e0i (long run)<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\">5 &#8211; 15 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Ch\u1ea1y tempo ho\u1eb7c interval<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\">10 &#8211; 20 ph\u00fat<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\"><strong>Ch\u1ea1y trong th\u1eddi ti\u1ebft l\u1ea1nh<\/strong><\/p>\n<\/td>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: center;\">C\u00f3 th\u1ec3 c\u1ea7n th\u00eam 5 ph\u00fat ho\u1eb7c h\u01a1n<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: justify;\"><strong><em>L\u01b0u \u00fd:<\/em><\/strong><em>\u00a0<\/em><\/p>\n<ul>\n<li><em>C\u00e1c m\u1ed1c tr\u00ean mang t\u00ednh tham kh\u1ea3o, kh\u00f4ng ph\u1ea3i y\u00eau c\u1ea7u c\u1ed1 \u0111\u1ecbnh cho m\u1ecdi ng\u01b0\u1eddi ch\u1ea1y<\/em><\/li>\n<li><em>V\u1edbi m\u1ed9t bu\u1ed5i ch\u1ea1y th\u00f4ng th\u01b0\u1eddng, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng 2 &#8211; 3 ph\u00fat \u0111i b\u1ed9 nhanh, ti\u1ebfp t\u1ee5c v\u1edbi 4 &#8211; 5 ph\u00fat v\u1eadn \u0111\u1ed9ng kh\u1edbp v\u00e0 k\u00e9o gi\u00e3n \u0111\u1ed9ng, sau \u0111\u00f3 ch\u1ea1y ch\u1eadm v\u00e0i ph\u00fat tr\u01b0\u1edbc khi t\u0103ng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 d\u1ef1 ki\u1ebfn.<\/em><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><em>Duy tr\u00ec th\u00f3i quen <\/em><strong><em>kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/em><\/strong><em>\u00a0gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n v\u1edbi v\u1eadn \u0111\u1ed9ng, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p v\u00e0 t\u1ea1o s\u1ef1 tho\u1ea3i m\u00e1i khi v\u1eadn \u0111\u1ed9ng. Hy v\u1ecdng nh\u1eefng th\u00f4ng tin tr\u00ean s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng th\u00f3i quen kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch, h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 n\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n. <\/em><\/p>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: justify;\">N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm trang ph\u1ee5c, gi\u00e0y ho\u1eb7c ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, tham kh\u1ea3o ngay t\u1ea1i website c\u1ee7a <strong><u><a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noopener\">Decathlon<\/a><\/u><\/strong><u><a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noopener\">\u00a0<\/a><\/u>&#8211; <strong>Th\u01b0\u01a1ng hi\u1ec7u th\u1ec3 thao \u0111\u1ebfn t\u1eeb Ph\u00e1p<\/strong>\u00a0&#8211; C\u00e1c s\u1ea3n ph\u1ea9m li\u00ean quan \u0111\u1ebfn <u><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=\"noopener\">Ch\u1ea1y b\u1ed9 v\u00e0 \u0111i b\u1ed9.<\/a><\/u>\u00a0<strong>Decathlon<\/strong>\u00a0hi\u1ec7n \u0111ang c\u00f3 ch\u01b0\u01a1ng tr\u00ecnh <strong>GI\u1ea2M GI\u00c1 T\u1ed0I \u0110A 90% CHI PH\u00cd V\u1eacN CHUY\u1ec2N <\/strong>cho \u0111\u01a1n h\u00e0ng t\u1eeb 499.000 VND \u0111i k\u00e8m v\u1edbi nhi\u1ec1u \u01b0u \u0111\u00e3i gi\u1ea3m gi\u00e1 h\u1ea5p d\u1eabn.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9\u00a0gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi v\u1eadn \u0111\u1ed9ng, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p c\u1ee7a&hellip;<\/p>\n","protected":false},"author":5,"featured_media":46888,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18,8],"tags":[],"class_list":["post-46910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-chay-bo","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo.png",1536,1024,false],"thumbnail":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo-300x200.png",300,200,true],"medium_large":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo-768x512.png",768,512,true],"large":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo.png",1536,1024,false],"1536x1536":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo.png",1536,1024,false],"2048x2048":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo.png",1536,1024,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-khoi-dong-truoc-khi-chay-bo-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":"Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9\u00a0gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi v\u1eadn \u0111\u1ed9ng, t\u0103ng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ed1i h\u1ee3p c\u1ee7a&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/46910","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=46910"}],"version-history":[{"count":3,"href":"\/blog\/wp-json\/wp\/v2\/posts\/46910\/revisions"}],"predecessor-version":[{"id":46953,"href":"\/blog\/wp-json\/wp\/v2\/posts\/46910\/revisions\/46953"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/46888"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=46910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=46910"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=46910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}