T\u1eadp luy\u1ec7n tr\u01b0\u1edbc gi\u1ea3i ch\u1ea1y<\/span><\/strong><\/h2>\nM\u1ed9t k\u1ebf ho\u1ea1ch\u00a0<\/span>luy\u1ec7n t\u1eadp ch\u1ea1y marathon<\/span> h\u1ee3p l\u00fd c\u1ea7n bao g\u1ed3m b\u1ed1n nhi\u1ec7m v\u1ee5 ch\u00ednh:<\/span><\/strong><\/p>\n\n- C\u1ea7n \u0111\u1ea1t \u0111\u01b0\u1ee3c qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y d\u00e0i \u00edt nh\u1ea5t 32km<\/span><\/strong><\/li>\n
- M\u1ed9t ng\u00e0y ngh\u1ec9 \u0111\u1ec3 gi\u00e3n c\u01a1 <\/span><\/strong><\/li>\n
- T\u1eadp nh\u1eefng b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3<\/span><\/strong><\/li>\n
- Ngh\u1ec9 ng\u01a1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y ch\u00ednh<\/span><\/strong><\/li>\n<\/ul>\n
\nC\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u1ee5 thu\u1ed9c v\u00e0o t\u00ecnh h\u00ecnh s\u1ee9c kh\u1ecfe, kinh nghi\u1ec7m t\u1eebng ng\u01b0\u1eddi th\u01b0\u1eddng r\u01a1i v\u00e0o kho\u1ea3ng 12 t\u1edbi 20 tu\u1ea7n. K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n n\u00e0y c\u1ea7n k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9, ch\u1ea1y l\u00ean d\u1ed1c v\u00e0 ch\u1ea1y d\u00e0i.<\/span><\/strong><\/p>\nTuy v\u1eady, theo t\u1ea1p ch\u00ed Runner\u2019s World\u00a0 l\u1ea1i c\u00f4ng b\u1ed1 r\u1eb1ng \u0111\u1ec3 an to\u00e0n h\u01a1n, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean n\u00ean ngh\u0129 xa h\u01a1n. H\u00e3y s\u1eafp x\u1ebfp th\u1eddi gian t\u1eeb 10 th\u00e1ng \u0111\u1ebfn m\u1ed9t n\u0103m \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi ch\u1ea1y b\u1ed9 v\u00e0 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng c\u01a1 b\u1ea3n \u0111\u1ec3 tr\u00e1nh nguy c\u01a1 b\u1ecb r\u1ea1n x\u01b0\u01a1ng ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n![\"C\u1ea7n](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip0_5.jpg\")
\n<\/strong>C\u1ea7n x\u00e2y d\u1ef1ng m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ch\u1ea1y c\u1ee5 th\u1ec3\u00a0<\/span><\/strong><\/p>\n{{{infobox}}} >>>Tham kh\u1ea3o ngay qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9<\/a> – D\u00f2ng s\u1ea3n ph\u1ea9m th\u1ec3 thao cho nam gi\u1edbi t\u1eeb Coolmate {{{\/infobox}}}<\/p>\n{{{productpreview}}} 63f6c32c3a809f5be5567e75 {{{\/productpreview}}}<\/p>\n
Ngh\u1ec9 ng\u01a1i (Taper) \u0111\u00fang c\u00e1ch<\/span><\/strong><\/h2>\nC\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 kh\u00eda c\u1ea1nh taper ch\u1ec9 ra r\u1eb1ng l\u01b0\u1ee3ng glycogen t\u00edch l\u0169y trong c\u01a1, enzym,\u00a0 c\u00f9ng c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 hooc-m\u00f4n \u0111\u1ec1u \u0111\u1ea1t \u1edf m\u1ee9c l\u00fd t\u01b0\u1edfng trong tu\u1ea7n taper sau khi b\u1ecb suy gi\u1ea3m v\u00ec<\/span> luy\u1ec7n t\u1eadp ch\u1ea1y marathon<\/span> v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i. Nh\u1eefng c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng do qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n li\u00ean t\u1ee5c c\u0169ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb v\u00e0 h\u1ed3i ph\u1ee5c.<\/span><\/strong><\/p>\nB\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ed9 d\u1ebbo dai c\u0169ng \u0111\u01b0\u1ee3c gia t\u0103ng \u0111\u00e1ng k\u1ec3, gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng b\u1ecb \u1ed1m ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng tr\u01b0\u1edbc khi thi \u0111\u1ea5u. <\/span><\/strong><\/p>\n1. Tu\u1ea7n Taper 1<\/span><\/strong><\/h3>\nTape 1 b\u1eaft \u0111\u1ea7u t\u1eeb sau ng\u00e0y ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp ch\u1ea1y kho\u1ea3ng 32km v\u00e0 tr\u01b0\u1edbc ng\u00e0y thi \u0111\u1ea5u ch\u00ednh th\u1ee9c 3 tu\u1ea7n. \u1ede giai \u0111o\u1ea1n n\u00e0y, ch\u00fang ta v\u1eabn tu\u00e2n th\u1ee7 theo th\u1eddi gian bi\u1ec3u t\u1eadp luy\u1ec7n c\u01a1 b\u1ea3n nh\u01b0ng gi\u1ea3m qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y xu\u1ed1ng 20% so v\u1edbi tu\u1ea7n tr\u01b0\u1edbc \u0111\u00f3. B\u1ea1n c\u0169ng n\u00ean h\u1ea1n ch\u1ebf ch\u1ea1y d\u1ed1c cao, hay tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y nhanh \u0111\u1ec3 tr\u00e1nh g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng ch\u1ea5n th\u01b0\u01a1ng c\u01a1 hay hay s\u1ee5n kh\u1edbp. <\/span><\/strong><\/p>\n2. Tu\u1ea7n Taper 2 (tu\u1ea7n taper ch\u00ednh)<\/span><\/strong><\/h3>\n\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n b\u1ea1n \u0111ang \u1edf gi\u1eefa qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y 32km cu\u1ed1i c\u00f9ng v\u00e0 cu\u1ed9c thi marathon ch\u00ednh th\u1ee9c. Ngh\u1ec9 ng\u01a1i \u1edf tu\u1ea7n n\u00e0y ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t thay v\u00ec c\u1ed1 g\u1eafng luy\u1ec7n t\u1eadp qu\u00e1 s\u1ee9c. Qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y tu\u1ea7n n\u00e0y n\u00ean t\u01b0\u01a1ng \u0111\u01b0\u01a1ng t\u1eeb 1\/2 \u0111\u1ebfn 1\/3 qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y c\u1ee7a tu\u1ea7n t\u1eadp ch\u1ea1y n\u1eb7ng nh\u1ea5t. <\/span><\/strong><\/p>\n3. Tu\u1ea7n Taper 3 (tu\u1ea7n thi \u0111\u1ea5u)<\/span><\/strong><\/h3>\n\u1ede tu\u1ea7n n\u00e0y, \u0111i\u1ec1u quan tr\u1ecdng m\u00e0 b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u00f3 ch\u00ednh l\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft ch\u1ea1y nhi\u1ec1u h\u01a1n 6.5 km m\u1ed7i b\u00e0i. \u0110\u1ed3ng th\u1eddi, c\u1ea7n nh\u1edb r\u1eb1ng \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp \u0111\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n tinh th\u1ea7n. \u0110a s\u1ed1 c\u00e1c b\u00e0i ch\u1ea1y n\u00ean \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf t\u1ed1c \u0111\u1ed9 t\u1eeb 55-75 gi\u00e2y\/km.<\/span><\/strong>V\u00e0 \u0111\u00e2y l\u00e0 nh\u1eefng m\u1ed1c th\u1eddi gian quan tr\u1ecdng kh\u00e1c m\u00e0 b\u1ea1n c\u1ea7n l\u01b0u l\u1ea1i<\/span><\/strong><\/p>\n\n- Ba ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: ch\u1ec9 n\u00ean ch\u1ea1y nh\u1eb9 nh\u00e0ng kho\u1ea3ng 3 -5 km <\/span><\/strong><\/li>\n
- Hai ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: kh\u00f4ng n\u00ean ch\u1ea1y<\/span><\/strong><\/li>\n
- M\u1ed9t ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: t\u1eadp nh\u1eb9 3km \u0111\u1ec3 c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n v\u00e0o ban \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u1ea1t th\u1ec3 tr\u1ea1ng sung m\u00e3n nh\u1ea5t.<\/span><\/strong><\/li>\n<\/ul>\n
\u00a0<\/span><\/span><\/strong><\/p>\n![\"Ngh\u1ec9](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip1_17.jpg\")
<\/span><\/strong><\/p>\nNgh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch luy\u1ec7n t\u1eadp<\/span><\/strong><\/p>\n{{{infobox}}} >>> Xem th\u00eam: <\/span><\/strong>12 sai l\u1ea7m khi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng hay bi\u1ebft<\/a> {{{\/infobox}}}<\/p>\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y<\/span><\/strong><\/h2>\n\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o n\u0103ng l\u01b0\u1ee3ng, b\u1ea1n n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n nhi\u1ec1u carbohydrate, \u00edt ch\u1ea5t x\u01a1 v\u00e0o kho\u1ea3ng ba ho\u1eb7c b\u1ed1n ti\u1ebfng \u0111\u1ed3ng h\u1ed3 tr\u01b0\u1edbc khi cu\u1ed9c thi b\u1eaft \u0111\u1ea7u. \u0110\u00e2y l\u00e0 th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 ti\u00eau h\u00f3a xong b\u1eefa \u0103n, t\u1ed1i thi\u1ec3u ho\u00e1 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/span><\/strong><\/p>\nTuy nhi\u00ean, kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o b\u1ea1n m\u1ecdi ng\u01b0\u1eddi c\u0169ng d\u00e0nh ra \u0111\u01b0\u1ee3c m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u01b0 v\u1eady. Do v\u1eady n\u1ebfu c\u00f3 th\u1ec3, b\u1ea1n h\u00e3y ti\u00eau th\u1ee5 50g carbohydrate, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng tr\u1ee9ng lu\u1ed9c , v\u00e0i b\u00e1nh m\u1ef3 m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi t\u1eadp.\u00a0<\/span><\/strong>
\n<\/span><\/span><\/strong><\/p>\n![\"Carbohydrate](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip2_40.jpg\")
<\/span><\/strong><\/p>\nCarbohydrate – ngu\u1ed3n b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng tuy\u1ec7t v\u1eddi d\u00e0nh cho c\u00e1c runner<\/span><\/strong><\/p>\nB\u1ed5 sung n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7<\/span><\/strong><\/h2>\nVi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 l\u00e0 vi\u1ec7c vi\u1ec7c l\u00e0m quan tr\u1ecdng kh\u00f4ng ch\u1ec9 khi ch\u1ea1y b\u1ed9 m\u00e0 c\u1ea7n thi\u1ebft v\u1edbi c\u1ea3 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y.<\/span><\/strong><\/p>\nB\u1ea1n n\u00ean n\u1ea1p \u0111\u1ee7 2 \u2013 2,5 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u n\u01b0\u1edbc nh\u01b0 c\u1ee7 c\u1ea3i, s\u00fap l\u01a1 xanh, c\u00e0 chua, rau ch\u00e2n v\u1ecbt, rau di\u1ebfp xo\u0103n,\u00a0 d\u01b0a chu\u1ed9t, d\u01b0a h\u1ea5u, s\u00fap l\u01a1 tr\u1eafng,, v\u00e0 \u1edbt chu\u00f4ng xanh l\u00e0 nh\u1eefng s\u1ef1 l\u1ef1a ch\u1ecdn t\u1ed1t cho c\u01a1 th\u1ec3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc. <\/span><\/strong><\/p>\nTr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean u\u1ed1ng t\u1eeb 200 \u0111\u1ebfn 500 ml n\u01b0\u1edbc t\u00f9y theo c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y. V\u1edbi c\u1ef1 ly ng\u1eafn, 200ml s\u1ebd l\u00e0 con s\u1ed1 ph\u00f9 h\u1ee3p. Tuy nhi\u00ean v\u1edbi c\u1ef1 ly d\u00e0i, b\u1ea1n n\u00ean u\u1ed1ng th\u00eam \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ec3 n\u01b0\u1edbc cho c\u01a1 th\u1ec3 duy tr\u00ec luy\u1ec7n t\u1eadp.<\/span><\/strong><\/p>\n
\n![\"\u0110\u1eebng](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip4_98.jpg\")
<\/span><\/span><\/strong><\/p>\n\u0110\u1eebng qu\u00ean b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 khi luy\u1ec7n t\u1eadp ch\u1ea1y<\/span><\/strong><\/p>\nChu\u1ea9n b\u1ecb trang ph\u1ee5c ch\u1ea1y<\/span><\/strong><\/h2>\n\n- M\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i ch\u00ednh l\u00e0 \u0111i\u1ec1u m\u00e0 b\u1ea1n c\u1ea7n \u01b0u ti\u00ean. \u0110\u00f4i gi\u00e0y b\u1ea1n khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 ph\u00f2ng gym ch\u01b0a ch\u1eafc \u0111\u00e3 l\u00e0 m\u1ed9t item ph\u00f9 h\u1ee3p cho d\u00e2n marathon. <\/span><\/strong><\/li>\n
- H\u00e3y m\u1eb7c \u0111\u1ed3 d\u1ef1a tr\u00ean th\u00e2n nhi\u1ec7t gi\u1ea3 \u0111\u1ecbnh cao h\u01a1n 15 \u2013 20 \u0111\u1ed9 C so v\u1edbi th\u1ef1c t\u1ebf b\u1edfi c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd n\u00f3ng l\u00ean khi tham gia ch\u1ea1y.<\/span><\/strong><\/li>\n
- H\u00e3y ch\u1ecdn ch\u1ea5t li\u1ec7u v\u1ea3i gi\u00fap th\u1ea5m h\u00fat v\u00e0 kh\u00f4 tho\u00e1ng nhanh,\u00a0 kh\u00f4ng g\u00e2y m\u1ea9n ng\u1ee9a cho da khi v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c. B\u1ea1n c\u0169ng n\u00ean c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 d\u1ea1ng b\u00f3 c\u01a1 \u0111\u1ec3 gi\u00fap gia t\u0103ng hi\u1ec7u su\u1ea5t khi ch\u1ea1y, ch\u1ed1ng m\u1ecfi c\u01a1.<\/span><\/strong><\/li>\n
- V\u1edbi nh\u1eefng ph\u1ee5 ki\u1ec7n \u00e9p c\u01a1 nh\u01b0 t\u1ea5t, b\u00f3 g\u1ed1i, h\u00e3y th\u1eed tr\u01b0\u1edbc \u1edf nh\u00e0 \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng c\u01a1 b\u1ecb th\u00edt ch\u1eb7t qu\u00e1 m\u1ee9c.<\/span><\/strong><\/li>\n<\/ul>\n
{{{productpreview}}} 641971351d15e920d17e6784 {{{\/productpreview}}}<\/p>\n
Ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 c\u1ea7n mang<\/span><\/strong><\/h2>\n1. \u0110\u1ed3ng h\u1ed3 GPS<\/span><\/strong><\/h3>\nS\u1edf d\u0129 b\u1ea1n n\u00ean s\u1edf h\u1eefu m\u1ed9t chi\u1ebfc \u0111\u1ed3ng h\u1ed3 GPS b\u1edfi n\u00f3 s\u1ebd gi\u00fap b\u1ea1n l\u01b0u l\u1ea1i qu\u00e3ng \u0111\u01b0\u1eddng, th\u00e0nh t\u00edch ch\u1ea1y c\u1ee7a m\u00ecnh. \u0110\u1ed3ng th\u1eddi, \u0111\u1ed3ng h\u1ed3 GPS c\u0169ng t\u00edch h\u1ee3p t\u00ednh n\u0103ng \u0111\u1ecbnh v\u1ecb gi\u00fap b\u1ea1n tr\u00e1nh l\u1ea1c \u0111\u01b0\u1eddng.<\/span><\/strong><\/p>\n
\n<\/strong>![\"\u0110\u1ed3ng](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip5_80.jpg\")
<\/p>\n\u0110\u1ed3ng h\u1ed3 GPS gi\u00fap b\u1ea1n \u0111\u1ecbnh v\u1ecb \u0111\u01b0\u1eddng \u0111i trong m\u1ecdi gi\u1ea3i ch\u1ea1y<\/span><\/strong><\/p>\n2. \u0110ai \u0111eo b\u1ee5ng ch\u1ea1y b\u1ed9<\/span><\/strong><\/h3>\nTh\u00f4ng th\u01b0\u1eddng ch\u1ea1y \u1edf c\u1ef1 ly l\u1edbn h\u01a1n 10km, \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea3i ch\u1ea1y marathon<\/a>, n\u01b0\u1edbc u\u1ed1ng l\u00e0 th\u1ee9 b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u01b0\u1ee3c ph\u00e9p qu\u00ean mang theo. M\u1ed9t chi\u1ebfc \u0111ai ch\u1ea1y b\u1ed9 l\u00fac n\u00e0y l\u00e0 c\u1ee9u tinh, gi\u00fap b\u1ea1n \u0111em theo \u0111\u01b0\u1ee3c n\u01b0\u1edbc, c\u00e1c v\u1eadt d\u1ee5ng h\u1eefu \u00edch kh\u00e1c nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, ch\u00eca kh\u00f3a; th\u1ebb; ti\u1ec1n\u2026<\/span><\/strong><\/p>\n3. B\u00f3 g\u1ed1i ch\u1ea1y b\u1ed9<\/span><\/strong><\/h3>\nB\u1ed9 ph\u1eadn g\u00e1nh g\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ch\u00ednh l\u00e0 \u0111\u1ea7u g\u1ed1i. \u0110\u1eb7c bi\u1ec7t khi ch\u1ea1y b\u1ed9, vi\u1ec7c di chuy\u1ec3n li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i s\u1ebd khi\u1ebfn \u0111\u1ea7u g\u1ed1i s\u1ebd c\u00e0ng l\u1edbn. N\u1ebfu kh\u00f4ng may b\u1ecb ng\u00e3, \u0111\u1ea7u g\u1ed1i b\u1ea1n s\u1ebd ch\u1ecbu nhi\u1ec1u t\u00e1c \u0111\u1ed9ng. Do \u0111\u00f3, \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng b\u1ea1n n\u00ean c\u00e2n nh\u1eafc \u0111em theo b\u00f3 g\u1ed1i.<\/span><\/strong><\/p>\n
- \n
- C\u1ea7n \u0111\u1ea1t \u0111\u01b0\u1ee3c qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y d\u00e0i \u00edt nh\u1ea5t 32km<\/span><\/strong><\/li>\n
- M\u1ed9t ng\u00e0y ngh\u1ec9 \u0111\u1ec3 gi\u00e3n c\u01a1 <\/span><\/strong><\/li>\n
- T\u1eadp nh\u1eefng b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3<\/span><\/strong><\/li>\n
- Ngh\u1ec9 ng\u01a1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y ch\u00ednh<\/span><\/strong><\/li>\n<\/ul>\n
\nC\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u1ee5 thu\u1ed9c v\u00e0o t\u00ecnh h\u00ecnh s\u1ee9c kh\u1ecfe, kinh nghi\u1ec7m t\u1eebng ng\u01b0\u1eddi th\u01b0\u1eddng r\u01a1i v\u00e0o kho\u1ea3ng 12 t\u1edbi 20 tu\u1ea7n. K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n n\u00e0y c\u1ea7n k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9, ch\u1ea1y l\u00ean d\u1ed1c v\u00e0 ch\u1ea1y d\u00e0i.<\/span><\/strong><\/p>\nTuy v\u1eady, theo t\u1ea1p ch\u00ed Runner\u2019s World\u00a0 l\u1ea1i c\u00f4ng b\u1ed1 r\u1eb1ng \u0111\u1ec3 an to\u00e0n h\u01a1n, c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean n\u00ean ngh\u0129 xa h\u01a1n. H\u00e3y s\u1eafp x\u1ebfp th\u1eddi gian t\u1eeb 10 th\u00e1ng \u0111\u1ebfn m\u1ed9t n\u0103m \u0111\u1ec3 c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi ch\u1ea1y b\u1ed9 v\u00e0 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng c\u01a1 b\u1ea3n \u0111\u1ec3 tr\u00e1nh nguy c\u01a1 b\u1ecb r\u1ea1n x\u01b0\u01a1ng ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/p>\n
\n<\/strong>C\u1ea7n x\u00e2y d\u1ef1ng m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp ch\u1ea1y c\u1ee5 th\u1ec3\u00a0<\/span><\/strong><\/p>\n{{{infobox}}} >>>Tham kh\u1ea3o ngay qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9<\/a> – D\u00f2ng s\u1ea3n ph\u1ea9m th\u1ec3 thao cho nam gi\u1edbi t\u1eeb Coolmate {{{\/infobox}}}<\/p>\n
{{{productpreview}}} 63f6c32c3a809f5be5567e75 {{{\/productpreview}}}<\/p>\n
Ngh\u1ec9 ng\u01a1i (Taper) \u0111\u00fang c\u00e1ch<\/span><\/strong><\/h2>\n
C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 kh\u00eda c\u1ea1nh taper ch\u1ec9 ra r\u1eb1ng l\u01b0\u1ee3ng glycogen t\u00edch l\u0169y trong c\u01a1, enzym,\u00a0 c\u00f9ng c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a v\u00e0 hooc-m\u00f4n \u0111\u1ec1u \u0111\u1ea1t \u1edf m\u1ee9c l\u00fd t\u01b0\u1edfng trong tu\u1ea7n taper sau khi b\u1ecb suy gi\u1ea3m v\u00ec<\/span> luy\u1ec7n t\u1eadp ch\u1ea1y marathon<\/span> v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i. Nh\u1eefng c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng do qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n li\u00ean t\u1ee5c c\u0169ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb v\u00e0 h\u1ed3i ph\u1ee5c.<\/span><\/strong><\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 \u0111\u1ed9 d\u1ebbo dai c\u0169ng \u0111\u01b0\u1ee3c gia t\u0103ng \u0111\u00e1ng k\u1ec3, gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng b\u1ecb \u1ed1m ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng tr\u01b0\u1edbc khi thi \u0111\u1ea5u. <\/span><\/strong><\/p>\n
1. Tu\u1ea7n Taper 1<\/span><\/strong><\/h3>\n
Tape 1 b\u1eaft \u0111\u1ea7u t\u1eeb sau ng\u00e0y ho\u00e0n th\u00e0nh b\u00e0i t\u1eadp ch\u1ea1y kho\u1ea3ng 32km v\u00e0 tr\u01b0\u1edbc ng\u00e0y thi \u0111\u1ea5u ch\u00ednh th\u1ee9c 3 tu\u1ea7n. \u1ede giai \u0111o\u1ea1n n\u00e0y, ch\u00fang ta v\u1eabn tu\u00e2n th\u1ee7 theo th\u1eddi gian bi\u1ec3u t\u1eadp luy\u1ec7n c\u01a1 b\u1ea3n nh\u01b0ng gi\u1ea3m qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y xu\u1ed1ng 20% so v\u1edbi tu\u1ea7n tr\u01b0\u1edbc \u0111\u00f3. B\u1ea1n c\u0169ng n\u00ean h\u1ea1n ch\u1ebf ch\u1ea1y d\u1ed1c cao, hay tr\u00e1nh c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y nhanh \u0111\u1ec3 tr\u00e1nh g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng ch\u1ea5n th\u01b0\u01a1ng c\u01a1 hay hay s\u1ee5n kh\u1edbp. <\/span><\/strong><\/p>\n
2. Tu\u1ea7n Taper 2 (tu\u1ea7n taper ch\u00ednh)<\/span><\/strong><\/h3>\n
\u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n b\u1ea1n \u0111ang \u1edf gi\u1eefa qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y 32km cu\u1ed1i c\u00f9ng v\u00e0 cu\u1ed9c thi marathon ch\u00ednh th\u1ee9c. Ngh\u1ec9 ng\u01a1i \u1edf tu\u1ea7n n\u00e0y ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t thay v\u00ec c\u1ed1 g\u1eafng luy\u1ec7n t\u1eadp qu\u00e1 s\u1ee9c. Qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y tu\u1ea7n n\u00e0y n\u00ean t\u01b0\u01a1ng \u0111\u01b0\u01a1ng t\u1eeb 1\/2 \u0111\u1ebfn 1\/3 qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y c\u1ee7a tu\u1ea7n t\u1eadp ch\u1ea1y n\u1eb7ng nh\u1ea5t. <\/span><\/strong><\/p>\n
3. Tu\u1ea7n Taper 3 (tu\u1ea7n thi \u0111\u1ea5u)<\/span><\/strong><\/h3>\n
\u1ede tu\u1ea7n n\u00e0y, \u0111i\u1ec1u quan tr\u1ecdng m\u00e0 b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u00f3 ch\u00ednh l\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft ch\u1ea1y nhi\u1ec1u h\u01a1n 6.5 km m\u1ed7i b\u00e0i. \u0110\u1ed3ng th\u1eddi, c\u1ea7n nh\u1edb r\u1eb1ng \u0111\u00e2y l\u00e0 nh\u1eefng b\u00e0i t\u1eadp \u0111\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n tinh th\u1ea7n. \u0110a s\u1ed1 c\u00e1c b\u00e0i ch\u1ea1y n\u00ean \u0111\u01b0\u1ee3c duy tr\u00ec \u1edf t\u1ed1c \u0111\u1ed9 t\u1eeb 55-75 gi\u00e2y\/km.<\/span><\/strong>V\u00e0 \u0111\u00e2y l\u00e0 nh\u1eefng m\u1ed1c th\u1eddi gian quan tr\u1ecdng kh\u00e1c m\u00e0 b\u1ea1n c\u1ea7n l\u01b0u l\u1ea1i<\/span><\/strong><\/p>\n
- \n
- Ba ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: ch\u1ec9 n\u00ean ch\u1ea1y nh\u1eb9 nh\u00e0ng kho\u1ea3ng 3 -5 km <\/span><\/strong><\/li>\n
- Hai ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: kh\u00f4ng n\u00ean ch\u1ea1y<\/span><\/strong><\/li>\n
- M\u1ed9t ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: t\u1eadp nh\u1eb9 3km \u0111\u1ec3 c\u00f3 th\u1ec3 ng\u1ee7 ngon h\u01a1n v\u00e0o ban \u0111\u00eam \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u1ea1t th\u1ec3 tr\u1ea1ng sung m\u00e3n nh\u1ea5t.<\/span><\/strong><\/li>\n<\/ul>\n
\u00a0<\/span><\/span><\/strong><\/p>\n
<\/span><\/strong><\/p>\nNgh\u1ec9 ng\u01a1i \u0111\u00fang c\u00e1ch c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch luy\u1ec7n t\u1eadp<\/span><\/strong><\/p>\n
{{{infobox}}} >>> Xem th\u00eam: <\/span><\/strong>12 sai l\u1ea7m khi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng hay bi\u1ebft<\/a> {{{\/infobox}}}<\/p>\n
Dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y<\/span><\/strong><\/h2>\n
\u0110\u1ec3 \u0111\u1ea3m b\u1ea3o n\u0103ng l\u01b0\u1ee3ng, b\u1ea1n n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n nhi\u1ec1u carbohydrate, \u00edt ch\u1ea5t x\u01a1 v\u00e0o kho\u1ea3ng ba ho\u1eb7c b\u1ed1n ti\u1ebfng \u0111\u1ed3ng h\u1ed3 tr\u01b0\u1edbc khi cu\u1ed9c thi b\u1eaft \u0111\u1ea7u. \u0110\u00e2y l\u00e0 th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 ti\u00eau h\u00f3a xong b\u1eefa \u0103n, t\u1ed1i thi\u1ec3u ho\u00e1 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/span><\/strong><\/p>\n
Tuy nhi\u00ean, kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o b\u1ea1n m\u1ecdi ng\u01b0\u1eddi c\u0169ng d\u00e0nh ra \u0111\u01b0\u1ee3c m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u01b0 v\u1eady. Do v\u1eady n\u1ebfu c\u00f3 th\u1ec3, b\u1ea1n h\u00e3y ti\u00eau th\u1ee5 50g carbohydrate, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng tr\u1ee9ng lu\u1ed9c , v\u00e0i b\u00e1nh m\u1ef3 m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi t\u1eadp.\u00a0<\/span><\/strong>
\n<\/span><\/span><\/strong><\/p>\n<\/span><\/strong><\/p>\nCarbohydrate – ngu\u1ed3n b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng tuy\u1ec7t v\u1eddi d\u00e0nh cho c\u00e1c runner<\/span><\/strong><\/p>\n
B\u1ed5 sung n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7<\/span><\/strong><\/h2>\n
Vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 l\u00e0 vi\u1ec7c vi\u1ec7c l\u00e0m quan tr\u1ecdng kh\u00f4ng ch\u1ec9 khi ch\u1ea1y b\u1ed9 m\u00e0 c\u1ea7n thi\u1ebft v\u1edbi c\u1ea3 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y.<\/span><\/strong><\/p>\n
B\u1ea1n n\u00ean n\u1ea1p \u0111\u1ee7 2 \u2013 2,5 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Nh\u1eefng th\u1ef1c ph\u1ea9m ch\u1ee9a nhi\u1ec1u n\u01b0\u1edbc nh\u01b0 c\u1ee7 c\u1ea3i, s\u00fap l\u01a1 xanh, c\u00e0 chua, rau ch\u00e2n v\u1ecbt, rau di\u1ebfp xo\u0103n,\u00a0 d\u01b0a chu\u1ed9t, d\u01b0a h\u1ea5u, s\u00fap l\u01a1 tr\u1eafng,, v\u00e0 \u1edbt chu\u00f4ng xanh l\u00e0 nh\u1eefng s\u1ef1 l\u1ef1a ch\u1ecdn t\u1ed1t cho c\u01a1 th\u1ec3 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc. <\/span><\/strong><\/p>\n
Tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean u\u1ed1ng t\u1eeb 200 \u0111\u1ebfn 500 ml n\u01b0\u1edbc t\u00f9y theo c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y. V\u1edbi c\u1ef1 ly ng\u1eafn, 200ml s\u1ebd l\u00e0 con s\u1ed1 ph\u00f9 h\u1ee3p. Tuy nhi\u00ean v\u1edbi c\u1ef1 ly d\u00e0i, b\u1ea1n n\u00ean u\u1ed1ng th\u00eam \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ec3 n\u01b0\u1edbc cho c\u01a1 th\u1ec3 duy tr\u00ec luy\u1ec7n t\u1eadp.<\/span><\/strong><\/p>\n
\n<\/span><\/span><\/strong><\/p>\n\u0110\u1eebng qu\u00ean b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 khi luy\u1ec7n t\u1eadp ch\u1ea1y<\/span><\/strong><\/p>\n
Chu\u1ea9n b\u1ecb trang ph\u1ee5c ch\u1ea1y<\/span><\/strong><\/h2>\n
- \n
- M\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i ch\u00ednh l\u00e0 \u0111i\u1ec1u m\u00e0 b\u1ea1n c\u1ea7n \u01b0u ti\u00ean. \u0110\u00f4i gi\u00e0y b\u1ea1n khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 ph\u00f2ng gym ch\u01b0a ch\u1eafc \u0111\u00e3 l\u00e0 m\u1ed9t item ph\u00f9 h\u1ee3p cho d\u00e2n marathon. <\/span><\/strong><\/li>\n
- H\u00e3y m\u1eb7c \u0111\u1ed3 d\u1ef1a tr\u00ean th\u00e2n nhi\u1ec7t gi\u1ea3 \u0111\u1ecbnh cao h\u01a1n 15 \u2013 20 \u0111\u1ed9 C so v\u1edbi th\u1ef1c t\u1ebf b\u1edfi c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd n\u00f3ng l\u00ean khi tham gia ch\u1ea1y.<\/span><\/strong><\/li>\n
- H\u00e3y ch\u1ecdn ch\u1ea5t li\u1ec7u v\u1ea3i gi\u00fap th\u1ea5m h\u00fat v\u00e0 kh\u00f4 tho\u00e1ng nhanh,\u00a0 kh\u00f4ng g\u00e2y m\u1ea9n ng\u1ee9a cho da khi v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c. B\u1ea1n c\u0169ng n\u00ean c\u00e2n nh\u1eafc s\u1eed d\u1ee5ng qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 d\u1ea1ng b\u00f3 c\u01a1 \u0111\u1ec3 gi\u00fap gia t\u0103ng hi\u1ec7u su\u1ea5t khi ch\u1ea1y, ch\u1ed1ng m\u1ecfi c\u01a1.<\/span><\/strong><\/li>\n
- V\u1edbi nh\u1eefng ph\u1ee5 ki\u1ec7n \u00e9p c\u01a1 nh\u01b0 t\u1ea5t, b\u00f3 g\u1ed1i, h\u00e3y th\u1eed tr\u01b0\u1edbc \u1edf nh\u00e0 \u0111\u1ec3 gi\u1ea3m thi\u1ec3u t\u00ecnh tr\u1ea1ng c\u01a1 b\u1ecb th\u00edt ch\u1eb7t qu\u00e1 m\u1ee9c.<\/span><\/strong><\/li>\n<\/ul>\n
{{{productpreview}}} 641971351d15e920d17e6784 {{{\/productpreview}}}<\/p>\n
Ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 c\u1ea7n mang<\/span><\/strong><\/h2>\n
1. \u0110\u1ed3ng h\u1ed3 GPS<\/span><\/strong><\/h3>\n
S\u1edf d\u0129 b\u1ea1n n\u00ean s\u1edf h\u1eefu m\u1ed9t chi\u1ebfc \u0111\u1ed3ng h\u1ed3 GPS b\u1edfi n\u00f3 s\u1ebd gi\u00fap b\u1ea1n l\u01b0u l\u1ea1i qu\u00e3ng \u0111\u01b0\u1eddng, th\u00e0nh t\u00edch ch\u1ea1y c\u1ee7a m\u00ecnh. \u0110\u1ed3ng th\u1eddi, \u0111\u1ed3ng h\u1ed3 GPS c\u0169ng t\u00edch h\u1ee3p t\u00ednh n\u0103ng \u0111\u1ecbnh v\u1ecb gi\u00fap b\u1ea1n tr\u00e1nh l\u1ea1c \u0111\u01b0\u1eddng.<\/span><\/strong><\/p>\n
\n<\/strong><\/p>\n\u0110\u1ed3ng h\u1ed3 GPS gi\u00fap b\u1ea1n \u0111\u1ecbnh v\u1ecb \u0111\u01b0\u1eddng \u0111i trong m\u1ecdi gi\u1ea3i ch\u1ea1y<\/span><\/strong><\/p>\n
2. \u0110ai \u0111eo b\u1ee5ng ch\u1ea1y b\u1ed9<\/span><\/strong><\/h3>\n
Th\u00f4ng th\u01b0\u1eddng ch\u1ea1y \u1edf c\u1ef1 ly l\u1edbn h\u01a1n 10km, \u0111\u1eb7c bi\u1ec7t l\u00e0 gi\u1ea3i ch\u1ea1y marathon<\/a>, n\u01b0\u1edbc u\u1ed1ng l\u00e0 th\u1ee9 b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u01b0\u1ee3c ph\u00e9p qu\u00ean mang theo. M\u1ed9t chi\u1ebfc \u0111ai ch\u1ea1y b\u1ed9 l\u00fac n\u00e0y l\u00e0 c\u1ee9u tinh, gi\u00fap b\u1ea1n \u0111em theo \u0111\u01b0\u1ee3c n\u01b0\u1edbc, c\u00e1c v\u1eadt d\u1ee5ng h\u1eefu \u00edch kh\u00e1c nh\u01b0 \u0111i\u1ec7n tho\u1ea1i, ch\u00eca kh\u00f3a; th\u1ebb; ti\u1ec1n\u2026<\/span><\/strong><\/p>\n
3. B\u00f3 g\u1ed1i ch\u1ea1y b\u1ed9<\/span><\/strong><\/h3>\n
B\u1ed9 ph\u1eadn g\u00e1nh g\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ch\u00ednh l\u00e0 \u0111\u1ea7u g\u1ed1i. \u0110\u1eb7c bi\u1ec7t khi ch\u1ea1y b\u1ed9, vi\u1ec7c di chuy\u1ec3n li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i s\u1ebd khi\u1ebfn \u0111\u1ea7u g\u1ed1i s\u1ebd c\u00e0ng l\u1edbn. N\u1ebfu kh\u00f4ng may b\u1ecb ng\u00e3, \u0111\u1ea7u g\u1ed1i b\u1ea1n s\u1ebd ch\u1ecbu nhi\u1ec1u t\u00e1c \u0111\u1ed9ng. Do \u0111\u00f3, \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng b\u1ea1n n\u00ean c\u00e2n nh\u1eafc \u0111em theo b\u00f3 g\u1ed1i.<\/span><\/strong><\/p>\n
- H\u00e3y m\u1eb7c \u0111\u1ed3 d\u1ef1a tr\u00ean th\u00e2n nhi\u1ec7t gi\u1ea3 \u0111\u1ecbnh cao h\u01a1n 15 \u2013 20 \u0111\u1ed9 C so v\u1edbi th\u1ef1c t\u1ebf b\u1edfi c\u01a1 th\u1ec3 b\u1ea1n s\u1ebd n\u00f3ng l\u00ean khi tham gia ch\u1ea1y.<\/span><\/strong><\/li>\n
- Hai ng\u00e0y tr\u01b0\u1edbc khi thi \u0111\u1ea5u: kh\u00f4ng n\u00ean ch\u1ea1y<\/span><\/strong><\/li>\n
- M\u1ed9t ng\u00e0y ngh\u1ec9 \u0111\u1ec3 gi\u00e3n c\u01a1 <\/span><\/strong><\/li>\n
![\"S\u1eed](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip6_56.jpg\")
<\/span><\/strong><\/p>\n![\"Tai](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip8_36.jpg\")
![\"Bib](\"https:\/\/n7media.coolmate.me\/image\/January2025\/mceclip7_82.jpg\")
<\/span><\/span><\/strong><\/p>\n