{"id":3595,"date":"2024-10-25T16:22:54","date_gmt":"2024-10-25T09:22:54","guid":{"rendered":"https:\/\/blog.coolmate.me\/cadence-la-gi-ke-hoach-chi-tiet-cai-thien-cadence-4529-3595"},"modified":"2025-09-04T07:50:13","modified_gmt":"2025-09-04T00:50:13","slug":"cadence-la-gi-ke-hoach-chi-tiet-cai-thien-cadence-4529","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/cadence-la-gi-ke-hoach-chi-tiet-cai-thien-cadence-4529","title":{"rendered":"Cadence l\u00e0 g\u00ec? K\u1ebf ho\u1ea1ch chi ti\u1ebft c\u1ea3i thi\u1ec7n cadence hi\u1ec7u qu\u1ea3"},"content":{"rendered":"

<\/strong><\/p>\n

Khi nh\u1eafc \u0111\u1ebfn ch\u1ea1y b\u1ed9, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng ch\u1ec9 ngh\u0129 \u0111\u1ebfn t\u1ed1c \u0111\u1ed9, cách ch\u1ea1y hay kho\u1ea3ng cách. Th\u1ebf nh\u01b0ng, m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng không kém mà b\u1ea1n không nên b\u1ecf qua chính là “cadence.” \u0110ây là m\u1ed9t thu\u1eadt ng\u1eef quan tr\u1ecdng trong ch\u1ea1y b\u1ed9, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t và tr\u1ea3i nghi\u1ec7m c\u1ee7a b\u1ea1n. Thông qua bài vi\u1ebft này, Coolmate s\u1ebd giúp b\u1ea1n hi\u1ec3u rõ h\u01a1n v\u1ec1 cadence là gì và làm th\u1ebf nào \u0111\u1ec3 c\u1ea3i thi\u1ec7n m\u1ed9t cách hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n

Cadence là gì?<\/h2>\n

Cadence hay nh\u1ecbp b\u01b0\u1edbc ch\u1ea1y là s\u1ed1 b\u01b0\u1edbc chân b\u1ea1n th\u1ef1c hi\u1ec7n trong m\u1ed9t phút. \u0110ây là ch\u1ec9 s\u1ed1 quan tr\u1ecdng, không ch\u1ec9 giúp b\u1ea1n theo dõi hi\u1ec7u su\u1ea5t mà còn \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn k\u1ef9 thu\u1eadt và s\u1ee9c b\u1ec1n trong quá trình ch\u1ea1y. Cadence có th\u1ec3 \u0111\u01b0\u1ee3c ghi l\u1ea1i b\u1eb1ng \u0111\u1ed3ng h\u1ed3 th\u1ec3 thao GPS ho\u1eb7c \u0111\u01a1n gi\u1ea3n là t\u1ef1 \u0111\u1ebfm s\u1ed1 l\u1ea7n bàn chân ti\u1ebfp \u0111\u1ea5t.<\/p>\n

\"Cadence<\/em><\/p>\n

Cadence hay nh\u1ecbp b\u01b0\u1edbc ch\u1ea1y là s\u1ed1 b\u01b0\u1edbc chân b\u1ea1n th\u1ef1c hi\u1ec7n trong m\u1ed9t phút<\/em><\/p>\n

M\u1ed9t nghiên c\u1ee9u trên 25 v\u1eadn \u0111\u1ed9ng viên t\u1ea1i gi\u1ea3i Vô \u0111\u1ecbch th\u1ebf gi\u1edbi 100K n\u0103m 2016 \u0111ã ch\u1ec9 ra r\u1eb1ng cadence r\u1ea5t khác nhau, m\u1eb7c dù h\u1ecd có th\u1ec3 hoàn thành cu\u1ed9c \u0111ua g\u1ea7n nh\u01b0 cùng lúc. Các v\u1eadn \u0111\u1ed9ng viên \u0111ã s\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 th\u1ec3 thao \u0111\u1ec3 cung c\u1ea5p d\u1eef li\u1ec7u v\u1ec1 cadence và \u0111\u1ed3ng th\u1eddi tr\u1ea3 l\u1eddi kh\u1ea3o sát v\u1ec1 tu\u1ed5i tác, chi\u1ec1u cao, cân n\u1eb7ng, thói quen t\u1eadp luy\u1ec7n và t\u1ed1c \u0111\u1ed9 ch\u1ea1y.<\/p>\n

Ti\u1ebfn s\u0129 Geoffrey Burns, m\u1ed9t trong nh\u1eefng tác gi\u1ea3 c\u1ee7a nghiên c\u1ee9u, c\u0169ng là m\u1ed9t v\u1eadn \u0111\u1ed9ng viên ultramarathon, \u0111ã ch\u1ec9 ra r\u1eb1ng cadence có s\u1ef1 bi\u1ebfn \u0111\u1ed9ng l\u1edbn, dao \u0111\u1ed9ng t\u1eeb 155 \u0111\u1ebfn 203 b\u01b0\u1edbc m\u1ed7i phút, v\u1edbi cadence trung bình là 182 b\u01b0\u1edbc. \u0110i\u1ec1u này cho th\u1ea5y r\u1eb1ng, m\u1ed7i ng\u01b0\u1eddi s\u1ebd có m\u1ed9t m\u1ee9c cadence riêng, phù h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng c\u1ee7a mình.<\/p>\n

Ch\u1ec9 s\u1ed1 cadence trong ch\u1ea1y b\u1ed9 t\u1ed1t nh\u1ea5t<\/h2>\n

Ch\u1ec9 s\u1ed1 cadence lý t\u01b0\u1edfng trong ch\u1ea1y b\u1ed9 th\u01b0\u1eddng \u0111\u01b0\u1ee3c xác \u0111\u1ecbnh \u1edf m\u1ee9c kho\u1ea3ng 180 b\u01b0\u1edbc m\u1ed7i phút. \u0110ây \u0111\u01b0\u1ee3c xem là tiêu chu\u1ea9n vàng cho nhi\u1ec1u v\u1eadn \u0111\u1ed9ng viên chuyên nghi\u1ec7p, giúp t\u1ed1i \u01b0u hóa hi\u1ec7u su\u1ea5t và gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Tuy nhiên, con s\u1ed1 này có th\u1ec3 thay \u0111\u1ed5i tùy thu\u1ed9c vào chi\u1ec1u cao, phong cách ch\u1ea1y và m\u1ee5c tiêu t\u1eadp luy\u1ec7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n

\"Ch\u1ec9<\/em><\/p>\n

Ch\u1ec9 s\u1ed1 cadence lý t\u01b0\u1edfng trong ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c xác \u0111\u1ecbnh là kho\u1ea3ng 180 b\u01b0\u1edbc\/phút<\/em><\/p>\n

Ch\u1eb3ng h\u1ea1n nh\u01b0 nghiên c\u1ee9u bên trên c\u0169ng cho th\u1ea5y nh\u1eefng v\u1eadn \u0111\u1ed9ng viên cao h\u01a1n th\u01b0\u1eddng có cadence th\u1ea5p h\u01a1n do h\u1ecd c\u1ea7n ít b\u01b0\u1edbc h\u01a1n \u0111\u1ec3 hoàn thành cùng m\u1ed9t quãng \u0111\u01b0\u1eddng so v\u1edbi các v\u1eadn \u0111\u1ed9ng viên có chi\u1ec1u cao khiêm t\u1ed1n.<\/p>\n

2 cách t\u0103ng ch\u1ec9 s\u1ed1 cadence trong ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3<\/h2>\n

\u0110\u1ec3 c\u1ea3i thi\u1ec7n cadence, có hai ph\u01b0\u01a1ng pháp chính b\u1ea1n có th\u1ec3 áp d\u1ee5ng. Nh\u1eefng ph\u01b0\u01a1ng pháp này không ch\u1ec9 giúp t\u0103ng s\u1ed1 b\u01b0\u1edbc chân mà còn nâng cao hi\u1ec7u su\u1ea5t ch\u1ea1y c\u1ee7a b\u1ea1n.<\/p>\n

T\u0103ng chi\u1ec1u dài s\u1ea3i chân<\/h3>\n

T\u0103ng chi\u1ec1u dài s\u1ea3i chân có th\u1ec3 giúp b\u1ea1n duy trì t\u1ed1c \u0111\u1ed9 gu\u1ed3ng chân nhanh h\u01a1n. \u0110\u1ec3 t\u1ed1i \u01b0u hóa chi\u1ec1u dài s\u1ea3i chân, tr\u01b0\u1edbc tiên b\u1ea1n c\u1ea7n chú ý \u0111\u1ebfn k\u1ef9 thu\u1eadt ch\u1ea1y. Hãy duy trì t\u01b0 th\u1ebf \u0111\u1ee9ng th\u1eb3ng và ng\u1ea3 nh\u1eb9 v\u1ec1 phía tr\u01b0\u1edbc, giúp b\u1ea1n t\u1eadn d\u1ee5ng l\u1ef1c \u0111\u1ea9y t\u1ef1 nhiên t\u1eeb c\u01a1 th\u1ec3. Bên c\u1ea1nh \u0111ó, hãy t\u1eadp trung vào vi\u1ec7c \u0111\u1ea9y chân ra phía tr\u01b0\u1edbc. Th\u1ef1c hi\u1ec7n các bài t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp chân và hông s\u1ebd giúp b\u1ea1n có thêm s\u1ee9c m\u1ea1nh \u0111\u1ec3 duy trì s\u1ea3i chân dài h\u01a1n mà không làm gi\u1ea3m t\u1ed1c \u0111\u1ed9.<\/p>\n

\"K\u1ef9<\/em><\/p>\n

K\u1ef9 thu\u1eadt t\u0103ng chi\u1ec1u dài s\u1ea3i chân<\/em><\/p>\n

T\u0103ng gu\u1ed3ng chân<\/h3>\n

M\u1ed9t cách \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 c\u1ea3i thi\u1ec7n gu\u1ed3ng chân là th\u1ef1c hi\u1ec7n các bài t\u1eadp kh\u1edfi \u0111\u1ed9ng linh ho\u1ea1t tr\u01b0\u1edbc khi ch\u1ea1y. Bài t\u1eadp này giúp t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t c\u1ee7a kh\u1edbp hông và c\u01a1 b\u1eafp, giúp b\u1ea1n d\u1ec5 dàng \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp b\u01b0\u1edbc.<\/p>\n

B\u1ea1n c\u0169ng có th\u1ec3 th\u1eed t\u1eadp luy\u1ec7n trên nhi\u1ec1u \u0111\u1ecba hình khác nhau, nh\u01b0 leo d\u1ed1c ho\u1eb7c xu\u1ed1ng d\u1ed1c, \u0111\u1ec3 th\u1eed thách kh\u1ea3 n\u0103ng \u0111i\u1ec1u ch\u1ec9nh gu\u1ed3ng chân c\u1ee7a mình. Vi\u1ec7c ch\u1ea1y trên các b\u1ec1 m\u1eb7t không \u0111\u1ed3ng \u0111\u1ec1u c\u0169ng s\u1ebd giúp c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng và nh\u1ecbp \u0111i\u1ec7u khi di chuy\u1ec3n.<\/p>\n

\"Bài<\/em><\/p>\n

Nh\u1eefng bài t\u1eadp giúp t\u0103ng gu\u1ed3ng chân<\/em><\/p>\n

Bên c\u1ea1nh \u0111ó, b\u1ea1n c\u0169ng có th\u1ec3 th\u1eed ph\u01b0\u01a1ng pháp ch\u1ea1y b\u1ed9 v\u1edbi âm nh\u1ea1c. Hãy nghe nh\u1ea1c v\u1edbi nh\u1ecbp \u0111\u1ed9 cao trong khi ch\u1ea1y, và c\u1ed1 g\u1eafng \u0111i\u1ec1u ch\u1ec9nh b\u01b0\u1edbc chân c\u1ee7a b\u1ea1n theo nh\u1ecbp \u0111i\u1ec7u \u0111ó. Vi\u1ec7c này không ch\u1ec9 giúp b\u1ea1n t\u0103ng t\u1ed1c \u0111\u1ed9 gu\u1ed3ng chân mà còn t\u1ea1o c\u1ea3m giác thú v\u1ecb trong quá trình luy\u1ec7n t\u1eadp, giúp b\u1ea1n không c\u1ea3m th\u1ea5y nhàm chán.<\/p>\n

Lên k\u1ebf ho\u1ea1ch \u0111\u1ec3 c\u1ea3i thi\u1ec7n cadence dành cho b\u1ea1n<\/h2>\n

\u0110\u1ec3 nâng cao cadence c\u1ee7a mình, vi\u1ec7c l\u1eadp m\u1ed9t k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 là r\u1ea5t c\u1ea7n thi\u1ebft. D\u01b0\u1edbi \u0111ây là ba b\u01b0\u1edbc quan tr\u1ecdng giúp b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c tiêu này.<\/p>\n

Xác \u0111\u1ecbnh cadence hi\u1ec7n t\u1ea1i<\/h3>\n

B\u01b0\u1edbc \u0111\u1ea7u tiên trong vi\u1ec7c c\u1ea3i thi\u1ec7n cadence là xác \u0111\u1ecbnh con s\u1ed1 hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n. B\u1ea1n có th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng cách s\u1eed d\u1ee5ng máy ch\u1ea1y b\u1ed9. Hãy kh\u1edfi \u0111\u1ed9ng \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm và t\u1eeb t\u1eeb t\u0103ng t\u1ed1c cho \u0111\u1ebfn khi \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 5K. \u1ede m\u1ed7i m\u1ee9c t\u1ed1c \u0111\u1ed9, bao g\u1ed3m ch\u1ea1y d\u1ec5, ch\u1ea1y marathon và ch\u1ea1y tempo, hãy dành m\u1ed9t chút th\u1eddi gian \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh. Trong kho\u1ea3ng 30 giây, \u0111\u1ebfm s\u1ed1 b\u01b0\u1edbc chân mà b\u1ea1n th\u1ef1c hi\u1ec7n, sau \u0111ó nhân \u0111ôi con s\u1ed1 này \u0111\u1ec3 có \u0111\u01b0\u1ee3c cadence c\u1ee7a b\u1ea1n.<\/p>\n

\"\u0110o<\/em><\/p>\n

S\u1eed d\u1ee5ng máy ch\u1ea1y b\u1ed9 ho\u1eb7c ch\u1ea1y ngoài tr\u1eddi \u0111\u1ec3 \u0111o l\u01b0\u1eddng cadence c\u1ee7a b\u1ea1n<\/em><\/p>\n

Ngoài ra, b\u1ea1n c\u0169ng có th\u1ec3 áp d\u1ee5ng ph\u01b0\u01a1ng pháp này trên \u0111\u01b0\u1eddng ch\u1ea1y ngoài tr\u1eddi, ch\u1ecdn các \u0111o\u1ea1n dài t\u1eeb 800 \u0111\u1ebfn 1200m \u0111\u1ec3 th\u1ef1c hi\u1ec7n. Vi\u1ec7c s\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 ch\u1ea1y b\u1ed9 chuyên d\u1ee5ng s\u1ebd giúp b\u1ea1n d\u1ec5 dàng theo dõi nh\u1ecbp ch\u1ea1y và ghi l\u1ea1i k\u1ebft qu\u1ea3 m\u1ed9t cách chính xác h\u01a1n.<\/p>\n

\u0110\u1eb7t m\u1ee5c tiêu cadence<\/h3>\n

Khi \u0111ã có thông tin v\u1ec1 cadence hi\u1ec7n t\u1ea1i, b\u01b0\u1edbc ti\u1ebfp theo là thi\u1ebft l\u1eadp m\u1ed9t m\u1ee5c tiêu m\u1edbi cho b\u1ea3n thân. B\u1ea1n nên t\u0103ng thêm 5% so v\u1edbi con s\u1ed1 cadence \u0111ã ghi nh\u1eadn. \u0110ây là m\u1ed9t m\u1ee5c tiêu h\u1ee3p lý, giúp b\u1ea1n ti\u1ebfn b\u1ed9 mà không gây áp l\u1ef1c quá l\u1edbn lên c\u01a1 th\u1ec3.<\/p>\n

\"\u0110\u1eb7t<\/em><\/p>\n

L\u1eadp m\u1ee5c tiêu m\u1edbi \u0111\u1ec3 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y<\/em><\/p>\n

Ví d\u1ee5, n\u1ebfu cadence \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm c\u1ee7a b\u1ea1n là 160 b\u01b0\u1edbc, b\u1ea1n có th\u1ec3 \u0111\u1eb7t m\u1ee5c tiêu \u0111\u1ea1t 168 b\u01b0\u1edbc. T\u01b0\u01a1ng t\u1ef1, n\u1ebfu cadence \u1edf t\u1ed1c \u0111\u1ed9 tempo là 166, hãy nh\u1eafm \u0111\u1ebfn 174. \u0110\u1eb7t m\u1ee5c tiêu nh\u01b0 v\u1eady s\u1ebd không ch\u1ec9 giúp b\u1ea1n c\u1ea3i thi\u1ec7n nh\u1ecbp b\u01b0\u1edbc mà còn giúp gi\u1ea3m \u0111áng k\u1ec3 áp l\u1ef1c lên các kh\u1edbp và c\u01a1 b\u1eafp.<\/p>\n

Rèn luy\u1ec7n 3 bài t\u1eadp<\/h3>\n

\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c tiêu cadence, vi\u1ec7c th\u1ef1c hành các bài t\u1eadp c\u1ee5 th\u1ec3 là r\u1ea5t c\u1ea7n thi\u1ebft.<\/p>\n

\u0110ánh tay nhanh<\/h4>\n

T\u1eadp trung vào \u0111\u1ed9ng tác \u0111ánh tay nhanh có th\u1ec3 giúp b\u1ea1n c\u1ea3i thi\u1ec7n gu\u1ed3ng chân m\u1ed9t cách hi\u1ec7u qu\u1ea3. Khi tay b\u1ea1n \u0111ánh nhanh và \u0111\u1ec1u, nh\u1ecbp b\u01b0\u1edbc chân c\u1ee7a b\u1ea1n c\u0169ng s\u1ebd t\u1ef1 \u0111\u1ed9ng t\u0103ng lên. \u0110i\u1ec1u này giúp c\u01a1 th\u1ec3 b\u1ea1n thích \u1ee9ng v\u1edbi gu\u1ed3ng chân nhanh h\u01a1n mà không c\u1ea7n ph\u1ea3i thay \u0111\u1ed5i ngay l\u1eadp t\u1ee9c khi ch\u1ea1y. B\u1ea1n có th\u1ec3 th\u1ef1c hành \u0111\u1ed9ng tác này trong các bu\u1ed5i ch\u1ea1y t\u1eadp \u0111\u1ec3 hình thành thói quen.<\/p>\n

\"\u0110ánh<\/p>\n

\u0110ánh tay nhanh giúp t\u0103ng t\u1ed1c nh\u1ecbp b\u01b0\u1edbc hi\u1ec7u qu\u1ea3<\/em><\/p>\n

Gi\u1eef c\u01a1 th\u1ec3 th\u0103ng b\u1eb1ng<\/h4>\n

\u0110\u1ec3 duy trì gu\u1ed3ng chân nhanh, b\u1ea1n c\u1ea7n ph\u1ea3i có t\u01b0 th\u1ebf ch\u1ea1y cao và cân b\u1eb1ng. Hãy t\u1eadp luy\u1ec7n \u0111\u1ec3 gi\u1eef cho hông c\u1ee7a b\u1ea1n linh ho\u1ea1t và c\u01a1 mông kh\u1ecfe m\u1ea1nh. \u0110i\u1ec1u này s\u1ebd giúp t\u1ed1i \u01b0u hóa gu\u1ed3ng chân và m\u1ed7i b\u01b0\u1edbc ch\u1ea1y. Khi ch\u1ea1y, hãy chú ý \u0111\u1ea9y chân t\u1eeb v\u1ecb trí g\u1ea7n tr\u1ecdng tâm c\u01a1 th\u1ec3 thay vì kéo c\u01a1 th\u1ec3 v\u1ec1 phía tr\u01b0\u1edbc. Cách làm này không ch\u1ec9 giúp gi\u1ea3m l\u1ef1c hãm mà còn nâng cao hi\u1ec7u su\u1ea5t ch\u1ea1y t\u1ed5ng th\u1ec3.<\/p>\n

\"Gi\u1eef<\/p>\n

Gi\u1eef c\u01a1 th\u1ec3 th\u0103ng b\u1eb1ng là y\u1ebfu t\u1ed1 quan tr\u1ecdng giúp duy trì gu\u1ed3ng chân nhanh<\/em><\/p>\n

Stride gu\u1ed3ng chân nhanh<\/h4>\n

\u0110ây là m\u1ed9t cách \u0111\u01a1n gi\u1ea3n nh\u01b0ng hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n gu\u1ed3ng chân. Sau khi kh\u1edfi \u0111\u1ed9ng, hãy t\u0103ng t\u1ed1c \u0111\u1ed9 gu\u1ed3ng chân \u0111\u1ebfn m\u1ee9c c\u1ea3m th\u1ea5y tho\u1ea3i mái trong kho\u1ea3ng 8 – 12 giây. Sau \u0111ó, b\u1ea1n có th\u1ec3 \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y nh\u1eb9 \u0111\u1ec3 h\u1ed3i ph\u1ee5c. B\u1eaft \u0111\u1ea7u v\u1edbi 3 – 4 l\u01b0\u1ee3t và t\u1eeb t\u1eeb t\u0103ng lên 8 – 12 l\u01b0\u1ee3t theo th\u1eddi gian \u0111\u1ec3 c\u01a1 th\u1ec3 làm quen v\u1edbi thói quen này.<\/p>\n

\"Stride<\/p>\n

T\u0103ng t\u1ed1c \u0111\u1ed9 stride giúp c\u1ea3i thi\u1ec7n gu\u1ed3ng chân \u0111áng k\u1ec3<\/em><\/p>\n

Hy v\u1ecdng thông qua n\u1ed9i dung bài vi\u1ebft này b\u1ea1n s\u1ebd bi\u1ebft Cadence là gì và làm th\u1ebf nào \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y c\u1ee7a mình. \u0110\u1eebng quên theo dõi Coolblog \u0111\u1ec3 c\u1eadp nh\u1eadt thêm nhi\u1ec1u thông tin b\u1ed5 ích v\u1ec1 s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 xu h\u01b0\u1edbng th\u1eddi trang m\u1edbi nh\u1ea5t nhé!<\/p>\n","protected":false},"excerpt":{"rendered":"

Khi nh\u1eafc \u0111\u1ebfn ch\u1ea1y b\u1ed9, nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng ch\u1ec9 ngh\u0129 \u0111\u1ebfn t\u1ed1c \u0111\u1ed9, cách ch\u1ea1y hay kho\u1ea3ng cách. Th\u1ebf nh\u01b0ng, m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng không kém mà b\u1ea1n không nên b\u1ecf qua chính là “cadence.” \u0110ây là m\u1ed9t thu\u1eadt ng\u1eef quan tr\u1ecdng trong ch\u1ea1y b\u1ed9, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t và tr\u1ea3i nghi\u1ec7m c\u1ee7a…<\/p>\n","protected":false},"author":106,"featured_media":16646,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-3595","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/106"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=3595"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3595\/revisions"}],"predecessor-version":[{"id":10138,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/3595\/revisions\/10138"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/16646"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=3595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=3595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=3595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}