{"id":4851,"date":"2023-07-21T07:24:04","date_gmt":"2023-07-21T00:24:04","guid":{"rendered":"https:\/\/blog.coolmate.me\/dnf-la-gi-2237-4851"},"modified":"2025-09-04T12:05:07","modified_gmt":"2025-09-04T05:05:07","slug":"dnf-la-gi-2237","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/dnf-la-gi-2237","title":{"rendered":"DNF l\u00e0 g\u00ec? T\u00ecm hi\u1ec3u v\u1ec1 DNF trong Marathon"},"content":{"rendered":"

V\u1edbi nh\u1eefng ng\u01b0\u1eddi yêu thích b\u1ed9 môn Marathon thì ch\u1eafc h\u1eb3n s\u1ebd không còn xa l\u1ea1 v\u1edbi khái ni\u1ec7m DNF. N\u1ebfu v\u1eabn ch\u01b0a bi\u1ebft DNF là gì thì hãy \u0111\u1ecdc bài vi\u1ebft này \u0111\u1ec3 \u0111\u01b0\u1ee3c gi\u1ea3i \u0111áp nhé!<\/p>\n

1. DNF là gì?<\/h2>\n
\"Hình
DNF là gì?<\/em><\/figcaption><\/figure>\n

DNF là vi\u1ebft t\u1eaft c\u1ee7a c\u1ee5m t\u1eeb Did Not Finish, t\u1ea1m d\u1ecbch là không hoàn thành tr\u1ecdn v\u1eb9n cu\u1ed9c thi \u0111\u1ea5u. Nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf cu\u1ed9c vì nhi\u1ec1u lý do: s\u1ee9c kh\u1ecfe không \u0111\u1ea3m b\u1ea3o, ch\u1ea5n th\u01b0\u01a1ng, l\u1ea1c \u0111\u01b0\u1eddng… DNF \u0111\u01b0\u1ee3c dùng ph\u1ed5 bi\u1ebfn trong các cu\u1ed9c thi: \u0111ua xe \u0111\u1ea1p \u0111\u01b0\u1eddng dài, ba môn ph\u1ed1i h\u1ee3p (triathlon), ch\u1ea1y b\u1ed9…<\/p>\n

{{{productpreview}}} 64b0bc3f3f54554e7d3ecae3 {{{\/productpreview}}}<\/p>\n

2. Tìm hi\u1ec3u v\u1ec1 DNF trong Marathon<\/h2>\n
\"Hình
Tìm hi\u1ec3u v\u1ec1 DNF trong Marathon<\/em><\/figcaption><\/figure>\n

Trong Marathon, DNF ch\u1ec9 nh\u1eefng ng\u01b0\u1eddi tham gia nh\u01b0ng không v\u1ec1 \u0111ích \u0111úng th\u1eddi gian quy \u0111\u1ecbnh. H\u1ecd s\u1ebd không có huy ch\u01b0\u01a1ng, không \u0111\u01b0\u1ee3c vinh danh. Tuy nhiên, th\u1ea5t b\u1ea1i này không h\u1eb3n do ch\u1ee7 quan. Nhi\u1ec1u v\u1eadn \u0111\u1ed9ng viên c\u1ed1 g\u1eafng luy\u1ec7n t\u1eadp nh\u01b0ng g\u1eb7p v\u1ea5n \u0111\u1ec1 ngoài t\u1ea7m ki\u1ec3m soát nh\u01b0 ch\u1ea5n th\u01b0\u01a1ng, s\u1ee9c kh\u1ecfe b\u1ea5t ng\u1edd y\u1ebfu \u0111i… bu\u1ed9c ph\u1ea3i d\u1eebng cu\u1ed9c thi.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi DNF trong marathon r\u1ea5t bu\u1ed3n, th\u1eadm chí \u0111au kh\u1ed5 và b\u1ea5t l\u1ef1c. Tuy nhiên, DNF c\u0169ng là c\u01a1 h\u1ed9i khám phá b\u1ea3n thân, xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n phù h\u1ee3p, rèn luy\u1ec7n k\u1ef9 n\u0103ng x\u1eed lý tình hu\u1ed1ng kh\u1ea9n c\u1ea5p.<\/p>\n

3. Các l\u01b0u ý \u0111\u1ec3 h\u1ea1n ch\u1ebf b\u1ecb DNF<\/h2>\n

DNF là \u0111i\u1ec1u không ai mu\u1ed1n, nh\u01b0ng không ph\u1ea3i ai c\u0169ng ki\u1ec3m soát \u0111\u01b0\u1ee3c. Gi\u1ea3i pháp t\u1ed1t nh\u1ea5t là ch\u1ee7 \u0111\u1ed9ng tìm hi\u1ec3u cách tránh DNF:<\/p>\n

3.1 Ch\u1ee7 \u0111\u1ed9ng thay \u0111\u1ed5i cách luy\u1ec7n t\u1eadp<\/h3>\n
\"Hình
Ch\u1ee7 \u0111\u1ed9ng thay \u0111\u1ed5i cách luy\u1ec7n t\u1eadp<\/em><\/figcaption><\/figure>\n

Thay \u0111\u1ed5i cách nhìn v\u1ec1 luy\u1ec7n t\u1eadp, t\u0103ng d\u1ea7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y (lý t\u01b0\u1edfng 4:50 – 5:10 phút\/km). Ch\u1ea1y nhanh h\u01a1n trong các bu\u1ed5i t\u1eadp v\u1eeba t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng, v\u1eeba ti\u1ebft ki\u1ec7m th\u1eddi gian, giúp b\u1ea1n tho\u1ea3i mái và có \u0111\u1ed9ng l\u1ef1c h\u01a1n. Ch\u1ecdn nh\u1eefng cung \u0111\u01b0\u1eddng b\u1eb1ng ph\u1eb3ng, có d\u1ed1c nh\u1eb9 \u0111\u1ec3 luy\u1ec7n t\u1eadp.<\/p>\n

3.2 Xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng khoa h\u1ecdc, h\u1ee3p lý<\/h3>\n
\"Hình
Xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng khoa h\u1ecdc, h\u1ee3p lý<\/em><\/figcaption><\/figure>\n

Xây d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p lý \u0111\u1ec3 có s\u1ee9c kh\u1ecfe t\u1ed1t, tránh các s\u1ef1 c\u1ed1 nh\u01b0 \u0111au b\u1ee5ng, m\u1ec7t m\u1ecfi. Rút kinh nghi\u1ec7m t\u1eeb các bu\u1ed5i t\u1eadp luy\u1ec7n và l\u1eafng nghe c\u01a1 th\u1ec3 \u0111\u1ec3 ch\u1ecdn dinh d\u01b0\u1ee1ng phù h\u1ee3p. L\u01b0u ý: \u0102n ít vào bu\u1ed5i t\u1ed1i \u0111\u1ec3 ng\u1ee7 ngon, th\u1ec9nh tho\u1ea3ng pha viên bù mu\u1ed1i, khoáng và b\u1ed9t dinh d\u01b0\u1ee1ng v\u1edbi n\u01b0\u1edbc u\u1ed1ng.<\/p>\n

3.3 Kiên trì th\u1ef1c hi\u1ec7n \u0111úng k\u1ebf ho\u1ea1ch<\/h3>\n

Tâm tr\u1ea1ng tho\u1ea3i mái r\u1ea5t quan tr\u1ecdng. C\u1ea7n có áp l\u1ef1c \u0111\u1ec3 c\u1ed1 g\u1eafng nh\u01b0ng \u0111\u1eebng t\u1ef1 t\u1ea1o quá nhi\u1ec1u áp l\u1ef1c. Gi\u1eef nh\u1ecbp tim kho\u1ea3ng 150 bmp trong su\u1ed1t quá trình luy\u1ec7n t\u1eadp, ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 phù h\u1ee3p, b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 n\u01b0\u1edbc và n\u0103ng l\u01b0\u1ee3ng \u1edf m\u1ed7i tr\u1ea1m ti\u1ebfp s\u1ee9c. Sau 45-50 phút, b\u1ed5 sung thêm 200-250 calo.<\/p>\n

3.4 Có m\u1ed9t chi\u1ebfn thu\u1eadt t\u1eadp luy\u1ec7n h\u1ee3p lý<\/h3>\n

Th\u1eddi gian \u0111\u1ea7u, ch\u1ea1y ch\u1eadm \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng cho 10km cu\u1ed1i và giúp c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 gel n\u0103ng l\u01b0\u1ee3ng, b\u1ed5 sung và gi\u1eef n\u01b0\u1edbc t\u1ed1t h\u01a1n.<\/p>\n

3.5 T\u1eadp x\u1eed lý tình hu\u1ed1ng<\/h3>\n

Ch\u1ee7 \u0111\u1ed9ng t\u1eadp x\u1eed lý tình hu\u1ed1ng b\u1ea5t ng\u1edd. Ví d\u1ee5: N\u1ebfu th\u1ea5y không \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng, gi\u1ea3m t\u1ed1c \u0111\u1ed9 \u0111\u1ec3 v\u1ec1 \u0111ích; không c\u1ed1 ch\u1ea5p b\u1ea5t ch\u1ea5p ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

4. M\u1ed9t s\u1ed1 thu\u1eadt ng\u1eef c\u01a1 b\u1ea3n trong Marathon b\u1ea1n nên bi\u1ebft<\/h2>\n
\"Hình
M\u1ed9t s\u1ed1 thu\u1eadt ng\u1eef c\u01a1 b\u1ea3n trong Marathon<\/em><\/figcaption><\/figure>\n

D\u01b0\u1edbi \u0111ây là m\u1ed9t s\u1ed1 thu\u1eadt ng\u1eef c\u01a1 b\u1ea3n trong Marathon:<\/p>\n