{"id":770,"date":"2023-01-27T01:56:27","date_gmt":"2023-01-27T01:56:27","guid":{"rendered":"https:\/\/tuyetky.com\/79\/?p=770"},"modified":"2023-09-22T14:43:12","modified_gmt":"2023-09-22T14:43:12","slug":"65-thuat-ngu-chay-bo-thong-dung-danh-cho-nguoi-chay-runner","status":"publish","type":"post","link":"https:\/\/tuyetky.com\/79\/2023\/01\/27\/65-thuat-ngu-chay-bo-thong-dung-danh-cho-nguoi-chay-runner\/","title":{"rendered":"65 Thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 th\u00f4ng d\u1ee5ng d\u00e0nh cho ng\u01b0\u1eddi ch\u1ea1y\/ runner."},"content":{"rendered":"
\n \n \"Fb-Button\"\n <\/a>\n <\/div>
<\/fb:like><\/div>
<\/div><\/div>\n
    \n
  1. Pace: T\u1ed1c \u0111\u1ed9 ho\u00e0n th\u00e0nh 1km. V\u00ed d\u1ee5 b\u1ea1n ho\u00e0n th\u00e0nh 1km trong 5 ph\u00fat 30 gi\u00e2y th\u00ec c\u00f3 ngh\u0129a pace c\u1ee7a b\u1ea1n l\u00e0 5:30.<\/li>\n\n\n\n
  2. Sub: D\u01b0\u1edbi m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh. V\u00ed d\u1ee5 FM Sub 4 c\u00f3 ngh\u0129a l\u00e0 ch\u1ea1y c\u1ef1 ly FM 42km d\u01b0\u1edbi 4 gi\u1edd \u0111\u1ed3ng h\u1ed3.<\/li>\n\n\n\n
  3. Ch\u1ea1y trail: Ch\u1ea1y b\u1ed9 \u0111\u1ecba h\u00ecnh<\/li>\n\n\n\n
  4. Ch\u1ea1y road: Ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng<\/li>\n\n\n\n
  5. HM: B\u00e1n Marathon 21km<\/li>\n\n\n\n
  6. FM: Full Marathon 42km<\/li>\n\n\n\n
  7. Ultra: Ch\u1ea1y c\u1ef1 ly si\u00eau d\u00e0i. V\u00ed d\u1ee5 nh\u01b0 50, 70, 100km\u2026<\/li>\n\n\n\n
  8. Base run: Ch\u1ea1y \u1edf c\u1ef1 ly ng\u1eafn, trung b\u00ecnh v\u1edbi t\u1ed1c \u0111\u1ed9 tho\u1ea3i m\u00e1i, t\u1ef1 nhi\u00ean<\/li>\n\n\n\n
  9. Recovery Run: Ch\u1ea1y ph\u1ee5c h\u1ed3i<\/li>\n\n\n\n
  10. Easy run: Ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm r\u00e3i, thong th\u1ea3, tho\u1ea3i m\u00e1i theo th\u1ec3 tr\u1ea1ng. C\u00e1c ch\u00e2n ch\u1ea1y th\u01b0\u1eddng easy run sau m\u1ed9t race c\u0103ng th\u1eb3ng ho\u1eb7c sau b\u00e0i ch\u1ea1y d\u00e0i. B\u1ea1n s\u1ebd \u1edf m\u1ee9c easy run n\u1ebfu c\u00f3 th\u1ec3 n\u00f3i m\u1ed9t c\u00e2u d\u00e0i m\u00e0 kh\u00f4ng \u0111\u1ee9t qu\u00e3ng.<\/li>\n\n\n\n
  11. Jogging: Ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm. Th\u1eadm ch\u00ed c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 v\u1edbi \u0111i b\u1ed9. M\u1ee5c \u0111\u00edch c\u1ee7a Jogging l\u00e0 c\u1ea3i thi\u1ec7n th\u1ec3 ch\u1ea5t ng\u01b0\u1eddi t\u1eadp ch\u1ee9 kh\u00f4ng \u0111\u1eb7t n\u1eb7ng c\u00e2u chuy\u1ec7n th\u00e0nh t\u00edch ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n
  12. Long run: B\u00e0i ch\u1ea1y d\u00e0i<\/li>\n\n\n\n
  13. Hill Repeats: Ch\u1ea1y l\u00ean d\u1ed1c v\u00e0 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i<\/li>\n\n\n\n
  14. Tempo run: B\u00e0i ch\u1ea1y duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao h\u01a1n m\u1ee9c b\u00ecnh th\u01b0\u1eddng so v\u1edbi c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y c\u01a1 b\u1ea3n<\/li>\n\n\n\n
  15. Progressive Run: B\u00e0i ch\u1ea1y t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9. Ng\u01b0\u1eddi ch\u1ea1y s\u1ebd ch\u1ea1y t\u1eeb t\u1ed1c \u0111\u1ed9 c\u1ee7a base run sau \u0111\u00f3 t\u0103ng d\u1ea7n \u0111\u1ebfn m\u1ee9c t\u1ed1c \u0111\u1ed9 mong mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c khi ch\u1ea1y Marathon.<\/li>\n\n\n\n
  16. Fartlek: B\u00e0i ch\u1ea1y ng\u1eabu h\u1ee9ng, kh\u00f4ng theo quy t\u1eafc n\u00e0o. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y h\u1ebft t\u1ed1c \u0111\u1ed9 \u0111\u1ebfn c\u00e1i c\u00e2y \u1edf xa kia sau \u0111\u00f3 l\u1ea1i ch\u1ea1y th\u1ea3 l\u1ecfng\u2026 m\u00e0 kh\u00f4ng theo quy lu\u1eadt n\u00e0o.<\/li>\n\n\n\n
  17. Yasso 800: B\u00e0i ch\u1ea1y trong 800m c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u01b0\u1edbc l\u01b0\u1ee3ng th\u1eddi gian ho\u00e0n th\u00e0nh FM. V\u00ed d\u1ee5 b\u1ea1n ch\u1ea1y 800m trong 4 ph\u00fat th\u00ec d\u1ef1 ki\u1ebfn b\u1ea1n s\u1ebd ho\u00e0n th\u00e0nh FM trong 4 ti\u1ebfng \u0111\u1ed3ng h\u1ed3.<\/li>\n\n\n\n
  18. Interval: B\u00e0i ch\u1ea1y bi\u1ebfn t\u1ed1c, bi\u1ebfn \u0111\u1ed5i t\u1ed1c \u0111\u1ed9 theo chu k\u1ef3 l\u1eb7p l\u1ea1i. V\u00ed d\u1ee5 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 ng\u01b0\u1ee1ng trong 4 ph\u00fat sau \u0111\u00f3 l\u1ea1i th\u1ea3 l\u1ecfng 90s. B\u1ea1n s\u1ebd l\u1eb7p l\u1ea1i chu k\u1ef3 tr\u00ean theo k\u1ebf ho\u1ea1ch b\u00e0i t\u1eadp ri\u00eang c\u1ee7a m\u00ecnh.<\/li>\n\n\n\n
  19. Cross training: T\u1eadp b\u1ed5 tr\u1ee3<\/li>\n\n\n\n
  20. RICE : RICE kh\u00f4ng ph\u1ea3i l\u00e0 c\u01a1m nh\u01b0 b\u1ea1n ngh\u0129 \u0111\u00e2u. Trong ch\u1ea1y b\u1ed9, RICE \u2013 Rest, Ice, Compression, Elevation l\u00e0 4 k\u1ef9 thu\u1eadt gi\u00fap ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng: ngh\u1ec9 ng\u01a1i; ch\u01b0\u1eddm \u0111\u00e1; m\u1eb7c \u0111\u1ed3 b\u00f3 c\u01a1; g\u00e1c cao ch\u00e2n \u0111\u1ec3 gi\u1ea3m ph\u00f9 n\u1ec1.<\/li>\n\n\n\n
  21. DNS: Kh\u00f4ng xu\u1ea5t ph\u00e1t<\/li>\n\n\n\n
  22. DNF: Kh\u00f4ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua<\/li>\n\n\n\n
  23. BIB: S\u1ed1 b\u00e1o danh c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean trong m\u1ed9t cu\u1ed9c thi ch\u1ea1y b\u1ed9<\/li>\n\n\n\n
  24. Cadence: Nh\u1ecbp ch\u00e2n. Th\u00f4ng th\u01b0\u1eddng, c\u00e1c b\u1ea1n m\u1edbi ch\u1ea1y b\u1ed9 s\u1ebd c\u00f3 nh\u1ecbp ch\u00e2n trong 1 ph\u00fat kho\u1ea3ng 160. Nh\u1ecbp ch\u00e2n t\u1ed1i \u01b0u \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0o kho\u1ea3ng 180 nh\u1ecbp \/ ph\u00fat.<\/li>\n\n\n\n
  25. PR: Th\u00e0nh t\u00edch c\u00e1 nh\u00e2n t\u1ed1t nh\u1ea5t<\/li>\n\n\n\n
  26. Track: \u0110\u01b0\u1eddng ch\u1ea1y trong s\u00e2n v\u1eadn \u0111\u1ed9ng, m\u1ed9t v\u00f2ng d\u00e0i 400m<\/li>\n\n\n\n
  27. HR \u2013 Heart Rate Nh\u1ecbp tim. Th\u01b0\u1eddng l\u00e0 ch\u1ec9 nh\u1ecbp tim trung b\u00ecnh trong th\u1eddi gian ch\u1ea1y.<\/li>\n\n\n\n
  28. BPM: Nh\u1ecbp tim trong 1 ph\u00fat<\/li>\n\n\n\n
  29. Zone: V\u00f9ng nh\u1ecbp tim. C\u00f3 5 v\u00f2ng nh\u1ecbp tim t\u1eeb 1 \u0111\u1ebfn 5. Trong \u0111\u00f3 v\u00f9ng tim 1 ch\u1ec9 m\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, th\u01b0 gi\u00e3n v\u00e0 v\u00f9ng tim 5 ch\u1ec9 m\u1ee9c v\u1eadn \u0111\u1ed9ng t\u1ed1i \u0111a c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n\n\n\n
  30. Aerobic : Ch\u1ea1y hi\u1ebfu kh\u00ed. C\u00f3 ngh\u0129a l\u00e0 ch\u1ea1y c\u00f3 \u0111\u1ee7 oxy, th\u00f4ng th\u01b0\u1eddng l\u00e0 ng\u01b0\u1ee1ng ch\u1ea1y v\u1eeba ph\u1ea3i, ph\u00f9 h\u1ee3p th\u1ec3 tr\u1ea1ng c\u01a1 th\u1ec3.<\/li>\n\n\n\n
  31. Anaerobic :Ch\u1ea1y y\u1ebfm kh\u00ed. C\u00f3 ngh\u0129a l\u00e0 ch\u1ea1y thi\u1ebfu oxy, th\u00f4ng th\u01b0\u1eddng l\u00e0 ng\u01b0\u1ee1ng ch\u1ea1y b\u1ee9t t\u1ed1c, qu\u00e1 s\u1ee9c v\u1edbi th\u1ec3 tr\u1ea1ng c\u01a1 th\u1ec3.<\/li>\n\n\n\n
  32. Blister: Ph\u1ed3ng r\u1ed9p. Th\u00f4ng th\u01b0\u1eddng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 hay g\u1eb7p t\u00ecnh tr\u1ea1ng ph\u1ed3ng r\u1ed9p \u1edf b\u00e0n ch\u00e2n, c\u00e1c ng\u00f3n ch\u00e2n do trang ph\u1ee5c b\u1ecb \u1ea9m \u01b0\u1edbt.<\/li>\n\n\n\n
  33. Chafing: Tr\u1ea7y x\u01b0\u1edbc. Th\u00f4ng th\u01b0\u1eddng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 hay g\u1eb7p tr\u1ea7y x\u01b0\u1edbc \u1edf c\u00e1c v\u00f9ng da b\u1ecb c\u1ecd x\u00e1t nhi\u1ec1u, li\u00ean t\u1ee5c v\u1edbi trang ph\u1ee5c. B\u1ea1n n\u00ean l\u1ef1a ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u1ec3 h\u1ea1n ch\u1ebf tr\u1ea7y x\u01b0\u1edbc.<\/li>\n\n\n\n
  34. Chip time: Th\u1eddi gian t\u00ednh b\u1eb1ng chip trong m\u1ed9t cu\u1ed9c thi ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n
  35. Gun time: Th\u1eddi gian t\u00ednh t\u1eeb l\u00fac s\u00fang l\u1ec7nh n\u1ed5, hi\u1ec7u l\u1ec7nh xu\u1ea5t ph\u00e1t b\u1eaft \u0111\u1ea7u cho \u0111\u1ebfn khi v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y qua v\u1ea1ch \u0111\u00edch t\u1ea1i m\u1ed9t cu\u1ed9c thi ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n
  36. Cool-down: Ch\u1ec9 tr\u1ea1ng th\u00e1i ch\u1ea1y ch\u1eadm d\u1ea7n tr\u01b0\u1edbc khi d\u1eebng l\u1ea1i h\u1eb3n.<\/li>\n\n\n\n
  37. Calo: N\u0103ng l\u01b0\u1ee3ng. Th\u01b0\u1eddng ch\u1ec9 s\u1ed1 n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao sau m\u1ed9t b\u00e0i ch\u1ea1y.<\/li>\n\n\n\n
  38. Ng\u01b0\u1ee1ng Lactate: Hay c\u00f2n g\u1ecdi l\u00e0 ng\u01b0\u1ee1ng v\u1eadn \u0111\u1ed9ng y\u1ebfm kh\u00ed. \u0110\u00e2y l\u00e0 ng\u01b0\u1ee1ng v\u1eadn \u0111\u1ed9ng \u1edf t\u1ed1c \u0111\u1ed9 cao \u0111\u1ebfn m\u1ee9c m\u00e0 c\u01a1 th\u1ec3 kh\u00f4ng k\u1ecbp chuy\u1ec3n h\u00f3a axit lactate sinh ra trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/li>\n\n\n\n
  39. Negative: \u0110\u00e2y l\u00e0 m\u1ed9t chi\u1ebfn thu\u1eadt ch\u1ea1y. Trong \u0111\u00f3 nh\u1eefng km \u1edf n\u1eeda sau s\u1ebd nhanh h\u01a1n n\u1eeda \u0111\u1ea7u. V\u00ed d\u1ee5 b\u1ea1n ch\u1ea1y c\u1ef1 ly 42K th\u00ec 21K sau s\u1ebd nhanh h\u01a1n 21K \u0111\u1ea7u.<\/li>\n\n\n\n
  40. Pacer: Ng\u01b0\u1eddi ch\u1ea1y d\u1eabn t\u1ed1c. \u0110\u00e2y l\u00e0 c\u00e1c ch\u00e2n ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, c\u1ed1 \u0111\u1ecbnh theo m\u1ed9t m\u1ee5c ti\u00eau \u0111\u00e3 \u0111\u1ecbnh tr\u01b0\u1edbc (v\u00ed d\u1ee5 nh\u01b0 FM sub 5) \u0111\u01b0\u1ee3c ban t\u1ed5 ch\u1ee9c gi\u1ea3i ch\u1ea1y b\u1ed1 tr\u00ed \u0111\u1ec3 h\u1ed7 tr\u1ee3 ng\u01b0\u1eddi tham gia gi\u1ea3i.<\/li>\n\n\n\n
  41. Taper: Qu\u00e3ng th\u1eddi gian ngh\u1ec9 ng\u01a1i, d\u01b0\u1ee1ng s\u1ee9c tr\u01b0\u1edbc gi\u1ea3i ch\u1ea1y.<\/li>\n\n\n\n
  42. Ten percent rule: Lu\u1eadt 10%. C\u00f3 ngh\u0129a l\u00e0 m\u1ed7i tu\u1ea7n b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n t\u0103ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y t\u1ed1i \u0111a 10%. Gi\u1edbi h\u1ea1n 10% n\u00e0y nh\u1eb1m gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi d\u1ea7n v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, tr\u00e1nh vi\u1ec7c qu\u00e1 t\u1ea3i d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n\n\n\n
  43. VO2 Max: L\u01b0\u1ee3ng oxy t\u1ed1i \u0111a c\u01a1 th\u1ec3 b\u1ea1n h\u1ea5p thu \u0111\u01b0\u1ee3c trong m\u1ed9t ph\u00fat v\u1eadn \u0111\u1ed9ng. Th\u01b0\u1eddng VO2 Max c\u00e0ng cao th\u00ec c\u00f3 ngh\u0129a b\u1ea1n v\u1eadn \u0111\u1ed9ng c\u00e0ng hi\u1ec7u qu\u1ea3, c\u00e0ng kh\u1ecfe. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fd do nhi\u1ec1u ch\u00e2n ch\u1ea1y l\u1ea5y vi\u1ec7c c\u1ea3i thi\u1ec7n ch\u1ec9 s\u1ed1 VO2 Max l\u00e0m c\u0103n c\u1ee9 \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh t\u00ecnh tr\u1ea1ng t\u1eadp luy\u1ec7n \u0111ang hi\u1ec7u qu\u1ea3 hay kh\u00f4ng.<\/li>\n\n\n\n
  44. Warm up: Tr\u1ea1ng th\u00e1i kh\u1edfi \u0111\u1ed9ng, l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao, li\u00ean t\u1ee5c.<\/li>\n\n\n\n
  45. Bi\u1ebfn t\u1ed1c: Thay \u0111\u1ed5i t\u1ed1c \u0111\u1ed9 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9. Thu\u1eadt ng\u1eef n\u00e0y l\u00e0 m\u1ed9t c\u00e1ch g\u1ecdi kh\u00e1c c\u1ee7a Interval.<\/li>\n\n\n\n
  46. K: Vi\u1ebft t\u1eaft c\u1ee7a km. V\u00ed d\u1ee5 c\u1ef1 ly 5km c\u00f3 th\u1ec3 vi\u1ebft t\u1eaft l\u00e0 5K.<\/li>\n\n\n\n
  47. Lap: V\u00f2ng ch\u1ea1y<\/li>\n\n\n\n
  48. Endorphins: L\u00e0 m\u1ed9t lo\u1ea1i hormone c\u01a1 th\u1ec3 sinh ra khi b\u1ea1n t\u1eadp luy\u1ec7n th\u1ec3 thao (ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe\u2026) Hormone n\u00e0y c\u00f3 kh\u1ea3 n\u0103ng gi\u00fap b\u1ea1n gi\u1ea3m c\u0103ng th\u1eb3ng, t\u0103ng c\u1ea3m gi\u00e1c th\u1ecfa m\u00e3n, h\u1ea1nh ph\u00fac h\u01a1n. \u0110\u00f3 c\u00f3 l\u1ebd c\u0169ng l\u00e0 l\u00fd do nhi\u1ec1u runner khi \u0111\u00e3 \u201csa h\u1ed1\u201d ch\u1ea1y b\u1ed9 r\u1ea5t kh\u00f3 \u201ccai nghi\u1ec7n\u201d.<\/li>\n\n\n\n
  49. Endurance: S\u1ee9c ch\u1ecbu \u0111\u1ef1ng, s\u1ef1 d\u1ebbo dai c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. Ch\u1ec9 s\u1ed1 n\u00e0y th\u1ec3 hi\u1ec7n kh\u1ea3 n\u0103ng m\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1ec3 ch\u1ea1y li\u00ean t\u1ee5c kh\u00f4ng ngh\u1ec9 trong th\u1eddi gian bao l\u00e2u. Th\u00f4ng th\u01b0\u1eddng, b\u1ea1n t\u1eadp luy\u1ec7n c\u00e0ng th\u01b0\u1eddng xuy\u00ean, ki\u00ean tr\u00ec th\u00ec s\u1ee9c ch\u1ecbu \u0111\u1ef1ng, s\u1ef1 d\u1ebbo dai c\u00e0ng \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng.<\/li>\n\n\n\n
  50. Forefoot: Ph\u1ea7n m\u0169i b\u00e0n ch\u00e2n<\/li>\n\n\n\n
  51. Midfoot: Ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n<\/li>\n\n\n\n
  52. Forefoot Running: Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u0169i b\u00e0n ch\u00e2n<\/li>\n\n\n\n
  53. Midfoot Running: Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa b\u00e0n ch\u00e2n<\/li>\n\n\n\n
  54. Glucose: Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft<\/li>\n\n\n\n
  55. Glycogen: M\u1ed9t d\u1ea1ng Carbohydrate \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef trong c\u01a1 b\u1eafp v\u00e0 gan<\/li>\n\n\n\n
  56. Carbohydrate: M\u1ed9t th\u00e0nh ph\u1ea7n c\u01a1 b\u1ea3n trong th\u1ee9c \u0103n m\u00e0 c\u01a1 th\u1ec3 con ng\u01b0\u1eddi s\u1eed d\u1ee5ng \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Carbohydrate c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi t\u1eaft l\u00e0 Carbs.<\/li>\n\n\n\n
  57. Achilles tendon: G\u00e2n Asin n\u1ed1i t\u1eeb b\u1eafp ch\u00e2n \u0111\u1ebfn g\u00f3t ch\u00e2n<\/li>\n\n\n\n
  58. Achilles tendonitis: Vi\u00eam g\u00e2n Asin<\/li>\n\n\n\n
  59. Iliotibial band syndrome (ITBS): H\u1ed9i ch\u1ee9ng d\u1ea3i ch\u1eadu ch\u00e0y<\/li>\n\n\n\n
  60. Plantar fascitis (PF): Vi\u00eam m\u00f4 gan ch\u00e2n<\/li>\n\n\n\n
  61. Shin splints: X\u01b0ng, \u0111au c\u1eb3ng ch\u00e2n<\/li>\n\n\n\n
  62. Splits: Kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 ch\u1ea1y h\u1ebft m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp tr\u01b0\u1edbc<\/li>\n\n\n\n
  63. Stamina: M\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c ch\u1ea1y v\u1edbi m\u1ed9t t\u1ed1c \u0111\u1ed9 nh\u1ea5t \u0111\u1ecbnh, k\u1ebft h\u1ee3p c\u1ea3 t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n.<\/li>\n\n\n\n
  64. Talk test: Th\u1eed nghi\u1ec7m n\u00f3i m\u1ed9t c\u00e2u d\u00e0i kh\u00f4ng \u0111\u1ee9t qu\u00e3ng. Th\u01b0\u1eddng khi ch\u1ea1y d\u00e0i b\u1ea1n c\u00f3 th\u1ec3 talk test \u0111\u1ec3 xem c\u00f3 \u0111ang ch\u1ea1y qu\u00e1 s\u1ee9c hay kh\u00f4ng.<\/li>\n\n\n\n
  65. Underpronation: T\u01b0 th\u1ebf b\u00e0n ch\u00e2n ng\u1ea3 ra ngo\u00e0i.
    Tham kh\u1ea3o: TOP 10 CH\u1ea0Y B\u1ed8
    <\/li>\n<\/ol>\n\n\n\n

    B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c gi\u1ea3i t\u1ea1i Vi\u1ec7t Nam \u1edf \u0111\u00e2y:<\/strong>
    Gi\u1ea3i ch\u1ea1y Marathon 2023 \u2013 TuyetKy.com<\/a><\/p>\n\n\n\n

    C\u00e1c gi\u1ea3i ch\u1ea1y online b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed5i km ra ti\u1ec1n \u0111\u00f3ng g\u00f3p cho x\u00e3 h\u1ed9i.<\/a><\/p>\n\n\n\n

    TuyetKy.com ch\u00fac b\u1ea1n lu\u00f4n s\u1ed1ng vui kh\u1ecfe<\/mark><\/strong>!
    C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 gh\u00e9 th\u0103m TuyetKy.com, n\u1ebfu b\u1ea1n th\u1ea5y h\u1eefu \u00edch vui l\u00f2ng chia s\u1ebb t\u1edbi m\u1ecdi ng\u01b0\u1eddi.
    N\u1ebfu c\u00f3 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec b\u0103n kho\u0103n b\u1ea1n vui l\u00f2ng ph\u1ea3n h\u1ed3i, ch\u00fang t\u00f4i s\u1ebd cung c\u1ea5p th\u00eam th\u00f4ng tin t\u1edbi b\u1ea1n.<\/p>\n\n\n

    \n
    \"\"
    Gi\u00e1o \u00e1n ch\u1ea1y c\u00f3 t\u1ea1i Running | 08 39 59 79 39 (tuyetky.com)<\/a><\/figcaption><\/figure><\/div>
    \n \n \"Fb-Button\"\n <\/a>\n <\/div>
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    B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c gi\u1ea3i t\u1ea1i Vi\u1ec7t Nam \u1edf \u0111\u00e2y:Gi\u1ea3i ch\u1ea1y Marathon 2023 \u2013 TuyetKy.com C\u00e1c gi\u1ea3i ch\u1ea1y online b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed5i km ra ti\u1ec1n \u0111\u00f3ng g\u00f3p cho x\u00e3 h\u1ed9i. TuyetKy.com ch\u00fac b\u1ea1n lu\u00f4n s\u1ed1ng vui kh\u1ecfe!C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 gh\u00e9 th\u0103m TuyetKy.com, n\u1ebfu b\u1ea1n th\u1ea5y h\u1eefu \u00edch vui l\u00f2ng chia s\u1ebb...<\/p>\n","protected":false},"author":1,"featured_media":771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,6],"tags":[137,56,63,140,138,127,32,49],"jetpack_featured_media_url":"https:\/\/tuyetky.com\/79\/wp-content\/uploads\/2023\/01\/pexels-pixabay-235922.jpg","_links":{"self":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/770"}],"collection":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/comments?post=770"}],"version-history":[{"count":6,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/770\/revisions"}],"predecessor-version":[{"id":2438,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/posts\/770\/revisions\/2438"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/media\/771"}],"wp:attachment":[{"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/media?parent=770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/categories?post=770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tuyetky.com\/79\/wp-json\/wp\/v2\/tags?post=770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}