{"id":3600,"date":"2024-10-26T07:37:28","date_gmt":"2024-10-26T00:37:28","guid":{"rendered":"https:\/\/blog.coolmate.me\/long-run-la-gi-tat-tan-tat-nhung-dieu-ban-nen-biet-ve-long-run-4534-3600"},"modified":"2025-10-10T17:34:04","modified_gmt":"2025-10-10T10:34:04","slug":"long-run-la-gi-tat-tan-tat-nhung-dieu-ban-nen-biet-ve-long-run-4534","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/long-run-la-gi-tat-tan-tat-nhung-dieu-ban-nen-biet-ve-long-run-4534","title":{"rendered":"Long run l\u00e0 g\u00ec? T\u1ea5t t\u1ea7n t\u1eadt nh\u1eefng \u0111i\u1ec1u b\u1ea1n n\u00ean bi\u1ebft v\u1ec1 Long run"},"content":{"rendered":"

Long run hay c\u00f2n g\u1ecdi l\u00e0 ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang luy\u1ec7n t\u1eadp cho c\u00e1c gi\u1ea3i ch\u1ea1y marathon, b\u00e1n marathon, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 mu\u1ed1n n\u00e2ng cao th\u00e0nh t\u00edch c\u00e1 nh\u00e2n. V\u1eady long run l\u00e0 g\u00ec<\/strong> v\u00e0 t\u1ea1i sao n\u00f3 l\u1ea1i quan tr\u1ecdng trong h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n? H\u00e3y c\u00f9ng <\/span>Coolmate<\/span><\/a> kh\u00e1m ph\u00e1 t\u1ea5t t\u1ea7n t\u1eadt nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft v\u1ec1 long run qua b\u00e0i vi\u1ebft n\u00e0y!<\/span><\/strong><\/p>\n

Long run l\u00e0 g\u00ec?<\/span><\/strong><\/h2>\n

Long run<\/strong> l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef trong ch\u1ea1y b\u1ed9, d\u00f9ng \u0111\u1ec3 ch\u1ec9 c\u00e1c bu\u1ed5i ch\u1ea1y k\u00e9o d\u00e0i v\u1edbi c\u1ef1 ly xa h\u01a1n so v\u1edbi c\u00e1c bu\u1ed5i ch\u1ea1y th\u00f4ng th\u01b0\u1eddng. T\u00f9y theo c\u1ef1 ly c\u1ee7a m\u1ed7i ng\u01b0\u1eddi m\u00e0 long run c\u00f3 th\u1ec3 r\u01a1i v\u00e0o t\u1eeb 2-3km cho \u0111\u1ebfn 20-30km ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 h\u01a1n.\u00a0<\/span><\/strong><\/p>\n

\"Long<\/strong><\/p>\n

Long run l\u00e0 g\u00ec? Nh\u1eefng \u0111i\u1ec1u c\u1ea7n bi\u1ebft v\u1ec1 long run<\/strong><\/em><\/p>\n

M\u1ee5c ti\u00eau c\u1ee7a long run l\u00e0 gi\u00fap ng\u01b0\u1eddi ch\u1ea1y c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c. Ngo\u00e0i ra, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi th\u1ef1c hi\u1ec7n long run \u0111\u1ec3 chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y \u0111\u00f2i h\u1ecfi c\u1ef1 ly d\u00e0i nh\u01b0 marathon hay b\u00e1n marathon. Kh\u00e1c v\u1edbi c\u00e1c bu\u1ed5i ch\u1ea1y nhanh ng\u1eafn, long run y\u00eau c\u1ea7u s\u1ef1 ki\u00ean tr\u00ec, d\u1ebbo dai v\u00e0 kh\u1ea3 n\u0103ng qu\u1ea3n l\u00fd s\u1ee9c l\u1ef1c t\u1ed1t \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c trong kho\u1ea3ng th\u1eddi gian d\u00e0i.<\/span><\/strong><\/p>\n

Nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a long run \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3<\/span><\/strong><\/h2>\n

Long run kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t b\u00e0i t\u1eadp ch\u1ea1y d\u00e0i m\u00e0 c\u00f2n mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng l\u1ee3i \u00edch \u0111\u00e1ng ch\u00fa \u00fd nh\u1ea5t:<\/span><\/strong><\/p>\n

1. N\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/span><\/strong><\/h3>\n

Ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Khi ch\u1ea1y d\u00e0i, nh\u1ecbp tim t\u0103ng d\u1ea7n v\u00e0 \u1ed5n \u0111\u1ecbnh, gi\u00fap tim b\u01a1m m\u00e1u hi\u1ec7u qu\u1ea3 h\u01a1n. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t tr\u00e1i tim kh\u1ecfe m\u1ea1nh m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh v\u1ec1 tim m\u1ea1ch, huy\u1ebft \u00e1p v\u00e0 \u0111\u1ed9t qu\u1ef5.<\/p>\n

\"Long<\/p>\n

Long run gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/em><\/p>\n

2. X\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c<\/span><\/strong><\/h3>\n

Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i gi\u00fap x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c v\u1eefng ch\u1eafc cho c\u01a1 th\u1ec3. Khi b\u1ea1n th\u1ef1c hi\u1ec7n long run \u0111\u1ec1u \u0111\u1eb7n, c\u01a1 th\u1ec3 s\u1ebd d\u1ea7n th\u00edch nghi v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i. Nh\u1edd v\u1eady m\u00e0 s\u1ebd gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 s\u1ee9c b\u1ec1n. <\/span><\/strong><\/p>\n

\u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ai \u0111ang luy\u1ec7n t\u1eadp cho c\u00e1c cu\u1ed9c thi marathon. B\u1edfi \u0111\u00f3 l\u00e0 l\u00fac c\u01a1 th\u1ec3 c\u1ea7n kh\u1ea3 n\u0103ng gi\u1eef \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh su\u1ed1t c\u1ea3 qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i.<\/span><\/strong><\/p>\n

{{{infobox}}} Tham kh\u1ea3o \u0111\u1ed3 ch\u1ea1y b\u1ed9 n\u1eef<\/a> Coolmate m\u1edbi ra m\u1eaft {{{\/infobox}}}<\/p>\n

{{{productpreview_grid title=””}}} 67c031e1b37a2a627c071d34,67bc404ef6aab53dfe5e68f9,67c52db812e83a207752556e {{{\/productpreview_grid}}}<\/p>\n

3. T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh tinh th\u1ea7n<\/span><\/strong><\/strong><\/h3>\n

\"Long<\/p>\n

Long run mang l\u1ea1i nh\u1eefng hi\u1ec7u qu\u1ea3 tuy\u1ec7t v\u1eddi v\u1ec1 th\u1ec3 ch\u1ea5t, \u00fd ch\u00ed v\u00e0 tinh th\u1ea7n<\/em><\/p>\n

Long run kh\u00f4ng ch\u1ec9 \u0111\u00f2i h\u1ecfi s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n th\u00e1ch th\u1ee9c tinh th\u1ea7n ng\u01b0\u1eddi ch\u1ea1y. Khi b\u1ea1n v\u01b0\u1ee3t qua nh\u1eefng th\u1eddi \u0111i\u1ec3m m\u1ec7t m\u1ecfi trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y, s\u1ef1 ki\u00ean tr\u00ec v\u00e0 \u00fd ch\u00ed c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c n\u00e2ng cao \u0111\u00e1ng k\u1ec3. <\/span><\/span><\/p>\n

Vi\u1ec7c li\u00ean t\u1ee5c \u0111\u1ea9y b\u1ea3n th\u00e2n \u0111\u1ebfn m\u1ed9t gi\u1edbi h\u1ea1n m\u1edbi trong c\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i s\u1ebd gi\u00fap b\u1ea1n t\u1ef1 tin h\u01a1n v\u00e0 c\u00f3 t\u00e2m l\u00fd v\u1eefng v\u00e0ng khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u00e1c th\u1eed th\u00e1ch l\u1edbn h\u01a1n trong cu\u1ed9c s\u1ed1ng.<\/span><\/span><\/p>\n

4. C\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y<\/span><\/strong><\/h3>\n

K\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang \u0111\u00f3ng vai r\u1ea5t tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1ea3m thi\u1ec3u ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u1ed1i \u01b0u hi\u1ec7u qu\u1ea3. Khi th\u1ef1c hi\u1ec7n long run, b\u1ea1n s\u1ebd c\u00f3 th\u1eddi gian \u0111\u1ec3 c\u1ea3m nh\u1eadn, \u0111i\u1ec1u ch\u1ec9nh v\u00e0 ho\u00e0n thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a m\u00ecnh. T\u1eeb t\u01b0 th\u1ebf tay, ch\u00e2n cho \u0111\u1ebfn nh\u1ecbp th\u1edf. <\/span><\/strong><\/p>\n

Vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang \u0111\u1eafn trong qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c c\u00e1c ch\u1ea5n th\u01b0\u01a1ng th\u01b0\u1eddng g\u1eb7p \u1edf \u0111\u1ea7u g\u1ed1i, c\u1ed5 ch\u00e2n hay l\u01b0ng. C\u00f3 v\u1eady b\u1ea1n m\u1edbi c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i m\u00f4n th\u1ec3 thao n\u00e0y l\u00e2u d\u00e0i.<\/span><\/strong><\/p>\n

{{{infobox}}} >> Xem th\u00eam: <\/strong>H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ef1c chu\u1ea9n d\u00e0nh ri\u00eang cho c\u00e1c runners<\/a> {{{\/infobox}}}<\/strong><\/p>\n

5. G\u1eafn k\u1ebft c\u1ed9ng \u0111\u1ed3ng<\/strong><\/h3>\n

\"Long<\/strong><\/p>\n

Long run gi\u00fap g\u1eafn k\u1ebft c\u1ed9ng \u0111\u1ed3ng<\/em><\/p>\n

Long run th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c theo nh\u00f3m, t\u1ea1o c\u01a1 h\u1ed9i \u0111\u1ec3 b\u1ea1n g\u1eb7p g\u1ee1, giao l\u01b0u v\u00e0 k\u1ebft n\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 c\u00f9ng \u0111am m\u00ea ch\u1ea1y b\u1ed9. Ch\u1ea1y c\u00f9ng nhau kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9ng l\u1ef1c m\u00e0 c\u00f2n gi\u00fap b\u1ea1n h\u1ecdc h\u1ecfi t\u1eeb nh\u1eefng runner c\u00f3 kinh nghi\u1ec7m h\u01a1n.<\/p>\n

9 b\u00ed quy\u1ebft chinh ph\u1ee5c b\u00e0i ch\u1ea1y d\u00e0i hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h2>\n

Long run l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea5t k\u1ef3 v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y b\u1ed9 n\u00e0o. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 b\u00ed quy\u1ebft gi\u00fap b\u1ea1n th\u1ef1c hi\u1ec7n long run hi\u1ec7u qu\u1ea3 h\u01a1n:<\/span><\/strong><\/p>\n

1. \u0110\u1ecba \u0111i\u1ec3m long run<\/span><\/strong><\/h3>\n

Vi\u1ec7c ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m ch\u1ea1y d\u00e0i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ed1i \u01b0u tr\u1ea3i nghi\u1ec7m t\u1eadp luy\u1ec7n. N\u1ebfu b\u1ea1n ch\u1ea1y c\u00f9ng nh\u00f3m l\u1edbn, n\u00ean ch\u1ecdn c\u00e1c v\u00f2ng l\u1eb7p (loop) c\u00f3 \u0111\u1ed9 d\u00e0i kho\u1ea3ng 1-2 km. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111\u1ea3m b\u1ea3o s\u1ef1 \u0111\u1ed3ng b\u1ed9 gi\u1eefa c\u00e1c th\u00e0nh vi\u00ean, \u0111\u1ed3ng th\u1eddi d\u1ec5 d\u00e0ng ti\u1ebfp n\u01b0\u1edbc, ngh\u1ec9 ng\u01a1i khi c\u1ea7n. C\u00e1c c\u00f4ng vi\u00ean ho\u1eb7c cung \u0111\u01b0\u1eddng \u00edt xe c\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng.<\/p>\n

\"Ch\u1ecdn<\/p>\n

Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m long run<\/em><\/p>\n

N\u1ebfu b\u1ea1n ch\u1ea1y m\u1ed9t m\u00ecnh ho\u1eb7c nh\u00f3m nh\u1ecf, c\u00f3 th\u1ec3 linh ho\u1ea1t h\u01a1n trong vi\u1ec7c ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed ch\u1ea1y \u1edf cung \u0111\u01b0\u1eddng kh\u00f4ng l\u1eb7p, ho\u1eb7c c\u00e1c v\u00f2ng l\u1eb7p l\u1edbn h\u01a1n \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c nh\u00e0m ch\u00e1n. \u0110\u1ec3 n\u00e2ng cao th\u1eed th\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed c\u00e1c cung \u0111\u01b0\u1eddng m\u1edbi l\u1ea1 nh\u01b0 \u0111\u01b0\u1eddng d\u1ed1c, \u0111\u1ecba h\u00ecnh trail ho\u1eb7c ch\u1ea1y trong \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft kh\u00e1c nhau (n\u1eafng n\u00f3ng, tr\u1eddi l\u1ea1nh). Tuy nhi\u00ean, h\u00e3y chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3.<\/p>\n

2. C\u1ef1 ly long run<\/span><\/strong><\/h3>\n

C\u1ef1 ly ph\u00f9 h\u1ee3p cho m\u1ed7i bu\u1ed5i long run ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb 2-5km \u0111\u1ec3 l\u00e0m quen. Sau \u0111\u00f3, h\u00e3y t\u0103ng d\u1ea7n kho\u1ea3ng c\u00e1ch l\u00ean sau m\u1ed7i tu\u1ea7n cho \u0111\u1ebfn m\u1ed1c 5-10km. <\/span><\/strong><\/p>\n

C\u00f2n \u0111\u1ed1i v\u1edbi c\u00e1c runners \u0111ang chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi marathon, c\u1ef1 ly long run c\u00f3 th\u1ec3 dao \u0111\u1ed9ng t\u1eeb 15-30km ho\u1eb7c h\u01a1n t\u00f9y thu\u1ed9c v\u00e0o giai \u0111o\u1ea1n luy\u1ec7n t\u1eadp. Vi\u1ec7c t\u0103ng c\u1ef1 ly d\u1ea7n d\u1ea7n gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi m\u00e0 kh\u00f4ng b\u1ecb qu\u00e1 t\u1ea3i, h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n

3. T\u1ed1c \u0111\u1ed9 long run<\/span><\/strong><\/h3>\n

\"L\u1ef1a<\/span><\/span><\/strong><\/p>\n

L\u1ef1a ch\u1ecdn t\u1ed1c \u0111\u1ed9 v\u00e0 ki\u1ec3u ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 l\u1ef1c v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n<\/span><\/span><\/strong><\/em><\/p>\n

\u0110i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap ng\u01b0\u1eddi ch\u1ea1y ho\u00e0n th\u00e0nh long run m\u00e0 kh\u00f4ng ki\u1ec7t s\u1ee9c, \u0111\u1ed3ng th\u1eddi c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 s\u1ee9c b\u1ec1n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ki\u1ec3u ch\u1ea1y ph\u00f9 h\u1ee3p cho long run m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/span><\/strong><\/p>\n