{"id":4192,"date":"2025-03-23T07:52:00","date_gmt":"2025-03-23T00:52:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/toc-do-chay-bo-trung-binh-1177-4192"},"modified":"2025-09-04T09:30:40","modified_gmt":"2025-09-04T02:30:40","slug":"toc-do-chay-bo-trung-binh-1177","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/toc-do-chay-bo-trung-binh-1177","title":{"rendered":"T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh c\u1ee7a con ng\u01b0\u1eddi bao nhi\u00eau l\u00e0 chu\u1ea9n?"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 là b\u1ed9 môn th\u1ec3 thao ph\u1ed5 bi\u1ebfn, t\u1ed1t cho s\u1ee9c kh\u1ecfe. Tuy nhiên, \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, b\u1ea1n c\u1ea7n hi\u1ec3u rõ t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình chu\u1ea9n là bao nhiêu và cách tính t\u1ed1c \u0111\u1ed9 ch\u1ea1y phù h\u1ee3p v\u1edbi b\u1ea3n thân. Bài vi\u1ebft d\u01b0\u1edbi \u0111ây c\u1ee7a Coolmate<\/a> s\u1ebd giúp b\u1ea1n làm \u0111i\u1ec1u \u0111ó.<\/p>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình c\u1ee7a con ng\u01b0\u1eddi là bao nhiêu?<\/h2>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình c\u1ee7a con ng\u01b0\u1eddi tr\u01b0\u1edfng thành kh\u1ecfe m\u1ea1nh th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 8 – 10 km\/h, theo T\u1ea1p chí Healthline<\/a>. Tuy nhiên, ch\u1ec9 s\u1ed1 này có th\u1ec3 thay \u0111\u1ed5i tùy thu\u1ed9c vào nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 tu\u1ed5i tác, gi\u1edbi tính, cân n\u1eb7ng, th\u1ec3 ch\u1ea5t, m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n, quãng \u0111\u01b0\u1eddng, th\u1eddi ti\u1ebft và trang ph\u1ee5c ch\u1ea1y b\u1ed9.<\/p>\n

Bên c\u1ea1nh \u0111ó, d\u1eef li\u1ec7u t\u1eeb Strava<\/a> trong kho\u1ea3ng th\u1eddi gian t\u1eeb 1\/8\/2022 \u0111\u1ebfn 30\/7\/2023, t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình toàn c\u1ea7u là 10 phút 25 giây m\u1ed7i d\u1eb7m (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 6:28 phút\/km). C\u1ee5 th\u1ec3, nam gi\u1edbi có t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình là 10:02 phút m\u1ed7i d\u1eb7m (6:14 phút\/km), trong khi n\u1eef gi\u1edbi có t\u1ed1c \u0111\u1ed9 trung bình là 11:17 phút m\u1ed7i d\u1eb7m (7:01 phút\/km).<\/p>\n

\u0110\u1ec3 hi\u1ec3u rõ h\u01a1n v\u1ec1 t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình<\/strong>, chúng ta c\u1ea7n xem xét các y\u1ebfu t\u1ed1 nh\u01b0 th\u1ec3 tr\u1ea1ng, gi\u1edbi tính, tu\u1ed5i tác và lo\u1ea1i hình ch\u1ea1y. M\u1ed7i y\u1ebfu t\u1ed1 này s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a b\u1ea1n m\u1ed9t cách \u0111áng k\u1ec3.<\/p>\n

{{{infobox}}} B\u1ea1n nên xem:L\u1ecbch ch\u1ea1y b\u1ed9 gi\u1ea3m cân trong 1 tháng hi\u1ec7u qu\u1ea3 cho ng\u01b0\u1eddi m\u1edbi<\/a>{{{\/infobox}}}<\/p>\n

\"T\u1ed1c<\/p>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình tiêu chu\u1ea9n giúp \u0111ánh giá hi\u1ec7u qu\u1ea3 c\u1ee7a quá trình rèn luy\u1ec7n<\/em><\/p>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình theo th\u1ec3 tr\u1ea1ng<\/h3>\n

Th\u1ec3 tr\u1ea1ng \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y. D\u01b0\u1edbi \u0111ây là b\u1ea3ng t\u1ed1c \u0111\u1ed9 trung bình theo t\u1eebng nhóm th\u1ec3 tr\u1ea1ng:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
\u0110\u1ed1i t\u01b0\u1ee3ng<\/th>\nT\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình (km\/h)<\/th>\n<\/tr>\n
Ng\u01b0\u1eddi có th\u1ec3 tr\u1ea1ng y\u1ebfu<\/td>\n1 – 3<\/td>\n<\/tr>\n
Ng\u01b0\u1eddi ít khi ho\u1ea1t \u0111\u1ed9ng<\/td>\n3 – 5<\/td>\n<\/tr>\n
Ng\u01b0\u1eddi t\u1eadp \u0111i b\u1ed9<\/td>\n5 – 6<\/td>\n<\/tr>\n
Ng\u01b0\u1eddi có th\u1ec3 \u0111i b\u1ed9 nhanh<\/td>\n6 – 8<\/td>\n<\/tr>\n
Ch\u1ea1y \u0111\u01b0\u1eddng dài<\/td>\n8 – 9<\/td>\n<\/tr>\n
Ch\u1ea1y b\u1ed9 nhanh<\/td>\n9 – 12<\/td>\n<\/tr>\n
Ng\u01b0\u1eddi có kinh nghi\u1ec7m luy\u1ec7n t\u1eadp<\/td>\n12 – 14<\/td>\n<\/tr>\n
V\u1eadn \u0111\u1ed9ng viên chuyên nghi\u1ec7p<\/td>\n14 – 18<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

{{{infobox}}} B\u1ea1n nên xem:Top 7 m\u1eabu qu\u1ea7n bó c\u01a1 ch\u1ea1y b\u1ed9 nam ch\u1ea5t l\u01b0\u1ee3ng, t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/a> {{{\/infobox}}}<\/p>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình theo gi\u1edbi tính và tu\u1ed5i<\/h3>\n

Gi\u1edbi tính và tu\u1ed5i tác c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Nam gi\u1edbi th\u01b0\u1eddng nhanh h\u01a1n n\u1eef gi\u1edbi, và t\u1ed1c \u0111\u1ed9 gi\u1ea3m d\u1ea7n theo tu\u1ed5i tác.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Tu\u1ed5i<\/th>\nGi\u1edbi tính<\/th>\nT\u1ed1c \u0111\u1ed9 trung bình (km\/h)<\/th>\n<\/tr>\n
20 – 29<\/td>\nNam<\/td>\n4.9<\/td>\n<\/tr>\n
N\u1eef<\/td>\n4.8<\/td>\n<\/tr>\n
30 – 39<\/td>\nNam<\/td>\n5.1<\/td>\n<\/tr>\n
N\u1eef<\/td>\n4.8<\/td>\n<\/tr>\n
40 – 49<\/td>\nNam<\/td>\n5.1<\/td>\n<\/tr>\n
N\u1eef<\/td>\n5<\/td>\n<\/tr>\n
50 – 59<\/td>\nNam<\/td>\n5.1<\/td>\n<\/tr>\n
N\u1eef<\/td>\n4.7<\/td>\n<\/tr>\n
60 – 69<\/td>\nNam<\/td>\n4.8<\/td>\n<\/tr>\n
N\u1eef<\/td>\n4.5<\/td>\n<\/tr>\n
70 – 79<\/td>\nNam<\/td>\n4.5<\/td>\n<\/tr>\n
N\u1eef<\/td>\n4.1<\/td>\n<\/tr>\n
80 – 89<\/td>\nNam<\/td>\n3.5<\/td>\n<\/tr>\n
N\u1eef<\/td>\n3.4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình theo lo\u1ea1i ch\u1ea1y<\/h3>\n

M\u1ed7i lo\u1ea1i hình ch\u1ea1y có t\u1ed1c \u0111\u1ed9 trung bình khác nhau. Bi\u1ebft \u0111i\u1ec1u này giúp b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n\n\n\n
Cách ch\u1ea1y<\/th>\nT\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình (km\/h)<\/th>\n<\/tr>\n
Jogging (Ch\u1ea1y ch\u1eadm)<\/td>\n6.4 – 9.7<\/td>\n<\/tr>\n
Running (Ch\u1ea1y nhanh)<\/td>\n9.7 – 10.8<\/td>\n<\/tr>\n
Sprinting (Ch\u1ea1y n\u01b0\u1edbc rút)<\/td>\n27.6 – 31.4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Nh\u1eefng y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng trong quá trình ch\u1ea1y b\u1ed9<\/h2>\n

Có r\u1ea5t nhi\u1ec1u y\u1ebfu t\u1ed1 có kh\u1ea3 n\u0103ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 chu\u1ea9n c\u1ee7a m\u1ed9t ng\u01b0\u1eddi nh\u01b0 tu\u1ed5i tác, gi\u1edbi tính, trang ph\u1ee5c và m\u1ee9c \u0111\u1ed9 t\u1eadp luy\u1ec7n.<\/p>\n