{"id":4524,"date":"2023-05-09T11:12:27","date_gmt":"2023-05-09T04:12:27","guid":{"rendered":"https:\/\/blog.coolmate.me\/hit-the-wall-la-gi-1739-4524"},"modified":"2025-10-10T17:27:57","modified_gmt":"2025-10-10T10:27:57","slug":"hit-the-wall-la-gi-1739","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/hit-the-wall-la-gi-1739","title":{"rendered":"Hit the wall trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec? D\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh khi ch\u1ea1y marathon"},"content":{"rendered":"

Hit the wall l\u00e0 g\u00ec<\/a><\/strong>? C\u00f3 l\u1ebd l\u00e0 c\u00e2u h\u1ecfi m\u00e0 kh\u00f4ng \u00edt v\u1eadn \u0111\u1ed9ng vi\u00ean marathon v\u1eabn lu\u00f4n b\u0103n kho\u0103n v\u00e0 lo l\u1eafng. L\u00e0 m\u1ed9t runner v\u1edbi ni\u1ec1m \u0111am m\u00ea ph\u00e1 v\u1ee1 k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n c\u1ee7a b\u1ea3n th\u00e2n c\u00f3 l\u1ebd s\u1ebd kh\u00f4ng mong mu\u1ed1n tr\u1ea3i nghi\u1ec7m t\u00ecnh tr\u1ea1ng hit the wall trong b\u1ea5t k\u1ef3 t\u00ecnh hu\u1ed1ng n\u00e0o.<\/p>\n

V\u1eady c\u00e2u h\u1ecfi \u0111\u1eb7t ra ch\u00ednh l\u00e0 d\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh tr\u1ea1ng th\u00e1i \u201c\u0111\u1ee5ng t\u01b0\u1eddng\u201d trong khi ch\u1ea1y marathon l\u00e0 g\u00ec? H\u00e3y c\u00f9ng\u00a0Coolmate<\/a><\/span> kh\u00e1m ph\u00e1 ngay trong b\u00e0i vi\u1ebft sau.<\/p>\n

1.\u00a0 Hit the wall l\u00e0 g\u00ec<\/h2>\n

Hi\u1ec3u theo m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n, hit the wall l\u00e0 tr\u1ea1ng th\u00e1i c\u1ea1n ki\u1ec7t l\u01b0\u1ee3ng glycogen c\u1ee7a c\u01a1 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi v\u00e0 ki\u1ec7t s\u1ee9c. L\u01b0\u1ee3ng glycogen l\u00e0 m\u1ed9t lo\u1ea1i carbohydrate \u0111\u01b0\u1ee3c h\u1ea5p th\u1ee5 trong c\u01a1 th\u1ec3 \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng khi c\u1ea7n thi\u1ebft. Glycogen l\u00e0 ngu\u1ed3n nhi\u00ean li\u1ec7u s\u1eb5n c\u00f3 trong c\u01a1 th\u1ec3 v\u00e0 d\u1ec5 d\u00e0ng b\u1ecb \u0111\u1ed1t ch\u00e1y khi ch\u00fang ta v\u1eadn \u0111\u1ed9ng ho\u1eb7c t\u1eadp th\u1ec3 d\u1ee5c, v\u00ec v\u1eady ngu\u1ed3n nguy\u00ean li\u1ec7u s\u1eb5n c\u00f3 n\u00e0y r\u1ea5t c\u1ea7n cho c\u01a1 th\u1ec3.<\/p>\n

\"hit<\/p>\n

Hit the wall l\u00e0 g\u00ec? D\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh khi ch\u1ea1y marathon<\/em><\/p>\n

Kh\u00f4ng ph\u1ea3i b\u1ea5t c\u1ee9 m\u1ed9t v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y marathon n\u00e0o \u0111\u1ec1u tr\u1ea3i qua t\u00ecnh tr\u1ea1ng \u201c\u0111\u1ee5ng t\u01b0\u1eddng\u201d m\u00e0 \u0111i\u1ec1u n\u00e0y c\u00f2n xu\u1ea5t hi\u1ec7n b\u1edfi nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nhau g\u00f3p ph\u1ea7n g\u00e2y ra hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y. V\u00e0 m\u1ed9t trong s\u1ed1 nh\u1eefng y\u1ebfu t\u1ed1 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia x\u00e1c nh\u1eadn nhi\u1ec1u nh\u1ea5t ch\u00ednh y\u1ebfu t\u1ed1 di truy\u1ec1n v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n

{{{infobox}}}>>>Xem ngay BST qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a> t\u1ea1i Coolmate{{{\/infobox}}}<\/p>\n

{{{productpreview}}} 643df9122e1b725cec2ae919 {{{\/productpreview}}}<\/p>\n

2. D\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh hit the wall khi ch\u1ea1y marathon<\/h2>\n

D\u1ea5u hi\u1ec7u r\u00f5 r\u00e0ng nh\u1ea5t \u0111\u1ec3 b\u1ea1n bi\u1ebft \u0111\u01b0\u1ee3c t\u00ecnh tr\u1ea1ng n\u00e0y ch\u00ednh l\u00e0 b\u1ea1n lu\u00f4n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng trong l\u00fac luy\u1ec7n t\u1eadp, c\u00e2n n\u1eb7ng c\u0169ng gi\u1ea3m m\u1ed9t c\u00e1ch b\u1ea5t th\u01b0\u1eddng \u0111\u00f3 c\u0169ng l\u00e0 m\u1ed9t trong s\u1ed1 nh\u1eefng d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi tr\u1ea1ng th\u00e1i \u201c\u0111\u1ee5ng t\u01b0\u1eddng\u201d trong khi ch\u1ea1y marathon.<\/p>\n

\"hit<\/p>\n

D\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh hit the wall khi ch\u1ea1y marathon<\/em><\/p>\n

\u0110\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 lo\u1ea1i b\u1ecf v\u1ea5n \u0111\u1ec1 n\u00e0y, b\u1ea1n c\u1ea7n bi\u1ebft \u0111\u01b0\u1ee3c c\u00e1ch ph\u00f2ng tr\u00e1nh ch\u00fang m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 h\u1ea1n ch\u1ebf nh\u1eefng \u1ea3nh h\u01b0\u1edfng kh\u00f4ng t\u1ed1t \u0111\u1ebfn cho s\u1ee9c kh\u1ecfe, v\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd sau c\u1ee7a Coolmate s\u1ebd gi\u00fap b\u1ea1n ph\u1ea7n n\u00e0o ph\u00f2ng tr\u00e1nh \u0111\u01b0\u1ee3c v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n

{{{infobox}}}Xem ngay c\u00e1c s\u1ea3n ph\u1ea9m\u00a0\u00c1o th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/p>\n

Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i ch\u1ea1y d\u00e0i h\u00e0ng tu\u1ea7n<\/h3>\n

Ch\u1ea1y d\u00e0i h\u00e0ng tu\u1ea7n l\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 tr\u00e1nh \u0111\u1ee5ng t\u01b0\u1eddng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t. B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n t\u0103ng d\u1ea7n c\u00e1c b\u00e0i ch\u1ea1y d\u00e0i trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp \u0111i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n th\u00edch nghi v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp tr\u00ean c\u00e1c qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i t\u0103ng kh\u1ea3 n\u0103ng d\u1ef1 tr\u1eef glycogen trong c\u01a1 b\u1eafp.<\/p>\n

\"hit<\/p>\n

Ch\u1ea1y d\u00e0i h\u00e0ng tu\u1ea7n l\u00e0 c\u00e1ch t\u1eadp luy\u1ec7n \u0111\u1ec3 tr\u00e1nh \u0111\u1ee5ng t\u01b0\u1eddng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/em><\/p>\n

Vi\u1ec7c t\u0103ng l\u01b0\u1ee3ng glycogen d\u1ef1 tr\u1eef, s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec phong \u0111\u1ed9 c\u1ee7a m\u00ecnh v\u00e0 \u0111\u1ea9y l\u00f9i giai \u0111o\u1ea1n m\u1ec7t m\u1ecfi. \u0110\u1ec3 t\u1ed1i \u01b0u h\u00f3a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y \u0111i\u1ec1u quan tr\u1ecdng b\u1ea1n c\u1ea7n l\u00e0m ch\u00ednh l\u00e0 l\u00ean k\u1ebf ho\u1ea1ch t\u0103ng b\u01b0\u1edbc ch\u1ea1y d\u1ea7n d\u1ea7n v\u00e0 quy t\u1eafc l\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c t\u0103ng s\u1ed1 b\u01b0\u1edbc ch\u1ea1y l\u00ean nhi\u1ec1u h\u01a1n 10% m\u1ed7i tu\u1ea7n. N\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn trong v\u1ea5n \u0111\u1ec1 n\u00e0y b\u1ea1n s\u1ebd r\u1ea5t d\u1ec5 d\u00e0ng g\u1eb7p ph\u1ea3i nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n

Th\u1ef1c hi\u1ec7n ch\u1ea1y \u00edt nh\u1ea5t 18 \u0111\u1ebfn 20 d\u1eb7m m\u1ed9t l\u1ea7n<\/h3>\n

Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i ch\u1ea1y h\u00e0ng tu\u1ea7n l\u00e0 ch\u01b0a \u0111\u1ee7 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch l\u00e2u d\u00e0i t\u1eeb b\u00e0i t\u1eadp tr\u00ean. \u0110\u1ec3 t\u1ed1i \u0111a hi\u1ec7u qu\u1ea3 c\u1ee7a ph\u01b0\u01a1ng ph\u00e1p n\u00e0y, b\u1ea1n h\u00e3y c\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh \u00edt nh\u1ea5t 18 \u0111\u1ebfn 20 d\u1eb7m m\u1ed9t l\u1ea7n v\u1edbi kho\u1ea3ng c\u00e1ch t\u1ed1i \u0111a trong m\u1ed9t l\u1ea7n luy\u1ec7n t\u1eadp. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 c\u00f3 c\u01a1 h\u1ed9i th\u00edch nghi v\u00e0 h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/p>\n

T\u1eadp luy\u1ec7n v\u1edbi t\u1ed1c \u0111\u1ed9 d\u1ef1 \u0111\u1ecbnh cho cu\u1ed9c ch\u1ea1y marathon<\/h3>\n

Hit the wall trong ch\u1ea1y b\u1ed9<\/strong> l\u00e0 n\u1ed7i \u00e1m \u1ea3nh c\u1ee7a kh\u00f4ng \u00edt nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y marathon. V\u00ec th\u1ebf \u0111\u1ec3 h\u1ea1n ch\u1ebf v\u00e0 ng\u0103n ng\u1eeba ch\u00fang, b\u1ea1n n\u00ean luy\u1ec7n t\u1eadp t\u1ed1c \u0111\u1ed9 ch\u1ea1y t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1ea1y d\u1ef1 \u0111\u1ecbnh cho cu\u1ed9c thi.<\/p>\n

\"hit<\/p>\n

Luy\u1ec7n t\u1eadp v\u1edbi t\u1ed1c \u0111\u1ed9 d\u1ef1 \u0111\u1ecbnh cho cu\u1ed9c ch\u1ea1y marathon<\/em><\/p>\n

\u0110i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n d\u1ec5 hi\u1ec3u v\u00ec m\u1ed9t khi b\u1ea1n bi\u1ebft \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 ch\u1ea1y marathon c\u1ee7a m\u00ecnh, h\u00e3y s\u1eed d\u1ee5ng t\u1ed1c \u0111\u1ed9 \u0111\u00f3 \u0111\u1ec3 \u0111\u1ecbnh h\u01b0\u1edbng cho nh\u1eefng l\u1ea7n ch\u1ea1y d\u00e0i ti\u1ebfp theo. \u0110i\u1ec1u n\u00e0y c\u00f3 l\u1ee3i cho vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n c\u1ee7a b\u1ea1n,\u00a0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd quen d\u1ea7n h\u01a1n v\u00e0 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 h\u01a1n trong vi\u1ec7c ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 marathon nh\u01b0 m\u1ee5c ti\u00eau b\u1ea1n \u0111\u00e3 \u0111\u1ec1 ra.<\/p>\n

{{{infobox}}}Kh\u00e1m ph\u00e1 c\u00e1c s\u1ea3n ph\u1ea9m Qu\u1ea7n th\u1ec3 thao nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng{{{\/infobox}}}<\/p>\n

\u0110\u1eebng kh\u1edfi \u0111\u1ea7u qu\u00e1 nhanh<\/h3>\n

M\u1ed9t trong nh\u1eefng sai l\u1ea7m l\u1edbn nh\u1ea5t c\u1ee7a h\u1ea7u h\u1ebft runner trong cu\u1ed9c \u0111ua ch\u00ednh l\u00e0 kh\u1edfi \u0111\u1ea7u qu\u00e1 nhanh ngay khi b\u1eaft \u0111\u1ea7u cu\u1ed9c \u0111ua. M\u1eb7c d\u00f9 kh\u1edfi \u0111\u1ea7u nhanh l\u00e0 m\u1ed9t \u0111i\u1ec1u t\u1ed1t, nh\u01b0ng n\u1ebfu b\u1ea1n t\u1eadp trung ch\u1ea1y nhanh ngay t\u1eeb \u0111\u1ea7u, b\u1ea1n s\u1ebd \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng m\u1ed9t qu\u00e1 nhanh v\u00e0 \u0111i\u1ec1u n\u00e0y s\u1ebd c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n m\u1ec7t m\u1ecfi nhanh h\u01a1n v\u00e0 b\u1ecb ki\u1ec7t s\u1ee9c v\u00e0o cu\u1ed1i cu\u1ed9c \u0111ua.<\/p>\n

\"hit<\/p>\n

\u0110\u1eebng kh\u1edfi \u0111\u1ea7u qu\u00e1 nhanh n\u1ebfu b\u1ea1n kh\u00f4ng mu\u1ed1n g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng “\u0111\u1ee5ng t\u01b0\u1eddng” trong cu\u1ed9c \u0111ua.<\/em><\/p>\n

C\u00f3 r\u1ea5t nhi\u1ec1u c\u00e1ch \u0111\u1ec3 b\u1ea1n ng\u0103n ch\u1eb7n m\u1ed9t kh\u1edfi \u0111\u1ea7u nhanh t\u1ea1i th\u1eddi \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u ch\u00ednh l\u00e0 thi\u1ebft l\u1eadp chi\u1ebfn l\u01b0\u1ee3c ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh. M\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean cho bi\u1ebft, nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y gi\u1eef nh\u1ecbp \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh d\u1ef1a tr\u00ean s\u1ed1 ph\u00fat \u0111\u00e3 \u01b0\u1edbc l\u01b0\u1ee3ng tr\u00ean m\u1ed7i d\u1eb7m v\u00e0 th\u1eddi gian v\u1ec1 \u0111\u00edch.<\/p>\n

\u0110i b\u1ed9 trong th\u1eddi gian ngh\u1ec9 gi\u1eefa cu\u1ed9c \u0111ua<\/h3>\n

\u0110i b\u1ed9 trong th\u1eddi gian ngh\u1ec9 gi\u1eefa cu\u1ed9c \u0111ua marathon l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01b0\u1ee3c nhi\u1ec1u runner \u00e1p d\u1ee5ng \u0111\u1ec3 ph\u00f2ng ng\u1eeba hit the wall trong ch\u1ea1y b\u1ed9<\/strong>. \u0110i\u1ec1u n\u00e0y c\u00f3 v\u1ebb nguy hi\u1ec3m n\u1ebfu b\u1ea1n \u0111ang lo l\u1eafng v\u1ec1 th\u1eddi gian ch\u1ea1y \u0111\u1ebfn \u0111\u00edch nh\u01b0ng chi\u1ebfc l\u01b0\u1ee3c n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c hit the wall m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ea5y. B\u1ea1n c\u00f3 th\u1ec3 ngh\u1ec9 t\u1eeb 30 \u0111\u1ebfn 60 gi\u00e2y \u0111\u1ec3 c\u01a1 th\u1ec3 d\u1ea7n ph\u1ee5c h\u1ed3i v\u00e0 c\u00f3 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ch\u1ea1y li\u1ec1n m\u1ed9t m\u1ea1ch to\u00e0n b\u1ed9 qu\u00e3ng \u0111\u01b0\u1eddng.<\/p>\n

\"hit<\/p>\n

\u0110i b\u1ed9 trong th\u1eddi gian ngh\u1ec9 gi\u1eefa cu\u1ed9c \u0111ua l\u00e0 m\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01b0\u1ee3c nhi\u1ec1u runner \u00e1p d\u1ee5ng \u0111\u1ec3 ph\u00f2ng ng\u1eeba hit the wall.<\/em><\/p>\n

Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng chia s\u1ebb c\u1ee7a Coolmate v\u1ec1 tr\u1ea1ng th\u00e1i\u00a0hit the wall l\u00e0 g\u00ec<\/strong> trong ch\u1ea1y b\u1ed9 c\u0169ng nh\u01b0 d\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh ch\u00fang m\u1ed9t c\u00e1ch t\u1ed1t nh\u1ea5t. Hy v\u1ecdng v\u1edbi nh\u1eefng chia s\u1ebb tr\u00ean s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u00eam nhi\u1ec1u th\u00f4ng tin h\u1eefu \u00edch. V\u00e0 \u0111\u1eebng qu\u00ean theo d\u00f5i CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u b\u00e0i vi\u1ebft hay d\u00e0nh cho b\u1ea1n nh\u00e9.<\/p>\n

\u201cCoolmate – n\u01a1i mua s\u1eafm \u0111\u00e1ng tin c\u1eady d\u00e0nh cho nam gi\u1edbi\u201d<\/strong><\/em><\/p>\n

{{{infobox}}}<\/p>\n

Xem th\u00eam:<\/p>\n

Chafing \u0111\u1ea7u ti l\u00e0 g\u00ec? D\u1ea5u hi\u1ec7u v\u00e0 c\u00e1ch ph\u00f2ng ng\u1eeba \u0111\u00fang c\u00e1ch cho d\u00e2n ch\u1ea1y b\u1ed9<\/a><\/p>\n

Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo? Ch\u1ea1y b\u1ed9 bao l\u00e2u l\u00e0 t\u1ed1t?<\/a><\/p>\n

{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"

Hit the wall l\u00e0 g\u00ec? C\u00f3 l\u1ebd l\u00e0 c\u00e2u h\u1ecfi m\u00e0 kh\u00f4ng \u00edt v\u1eadn \u0111\u1ed9ng vi\u00ean marathon v\u1eabn lu\u00f4n b\u0103n kho\u0103n v\u00e0 lo l\u1eafng. L\u00e0 m\u1ed9t runner v\u1edbi ni\u1ec1m \u0111am m\u00ea ph\u00e1 v\u1ee1 k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n c\u1ee7a b\u1ea3n th\u00e2n c\u00f3 l\u1ebd s\u1ebd kh\u00f4ng mong mu\u1ed1n tr\u1ea3i nghi\u1ec7m t\u00ecnh tr\u1ea1ng hit the wall trong b\u1ea5t…<\/p>\n","protected":false},"author":92,"featured_media":17845,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68,43],"tags":[],"class_list":["post-4524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo","category-phong-tranh-chan-thuong"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4524","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\/92"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=4524"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4524\/revisions"}],"predecessor-version":[{"id":28886,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/4524\/revisions\/28886"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/17845"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=4524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=4524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=4524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}