{"id":4940,"date":"2023-08-10T16:54:26","date_gmt":"2023-08-10T09:54:26","guid":{"rendered":"https:\/\/blog.coolmate.me\/nguoi-co-tuoi-co-nen-chay-bo-khong-va-luu-y-dieu-gi-2391-4940"},"modified":"2025-10-07T15:51:05","modified_gmt":"2025-10-07T08:51:05","slug":"nguoi-co-tuoi-co-nen-chay-bo-khong-va-luu-y-dieu-gi-2391","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/nguoi-co-tuoi-co-nen-chay-bo-khong-va-luu-y-dieu-gi-2391","title":{"rendered":"Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng v\u00e0 c\u1ea7n l\u01b0u \u00fd nh\u1eefng \u0111i\u1ec1u g\u00ec?"},"content":{"rendered":"

Cho d\u00f9 b\u1ea1n bao nhi\u00eau tu\u1ed5i, ch\u1ea1y b\u1ed9 \u0111\u1ec1u mang l\u1ea1i cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng l\u00fd t\u01b0\u1edfng gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n h\u1ec7 th\u1ed1ng tim m\u1ea1ch v\u00e0 gi\u1eef g\u00ecn v\u00f3c d\u00e1ng, v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n ng\u00e0y c\u00e0ng l\u1edbn tu\u1ed5i. Nh\u01b0ng\u00a0ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>? C\u00f9ng Coolmate<\/a><\/strong><\/span> t\u00ecm hi\u1ec3u trong b\u00e0i vi\u1ebft n\u00e0y nh\u00e9!<\/p>\n

1. Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng?<\/h2>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi th\u1eafc m\u1eafc nh\u1eefng ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng. V\u00e0 c\u00e2u tr\u1ea3 l\u1eddi c\u1ee7a chuy\u00ean gia l\u00e0 c\u00f3 ho\u1eb7c kh\u00f4ng t\u00f9y thu\u1ed9c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe. \u0110\u1ed3ng th\u1eddi, n\u1eafm r\u00f5 quy t\u1eafc ch\u1ea1y chu\u1ea9n nh\u1ea5t nh\u01b0 l\u1ecbch t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi l\u1ee9a tu\u1ed5i c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

C\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 ho\u1eb7c kh\u00f4ng t\u00f9y thu\u1ed9c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe (\u1ea2nh: elipsport.vn)<\/em><\/p>\n

1.1 Gi\u1ea3i \u0111\u00e1p: Tu\u1ed5i n\u00e0o kh\u00f4ng n\u00ean ch\u1ea1y b\u1ed9?<\/h3>\n

Nh\u1eefng ng\u01b0\u1eddi trung ni\u00ean \u0111\u1eb7c bi\u1ec7t quan t\u00e2m \u0111\u1ebfn ch\u1ee7 \u0111\u1ec1 tu\u1ed5i n\u00e0o kh\u00f4ng n\u00ean ch\u1ea1y b\u1ed9<\/a>. Th\u1ef1c ra, kh\u00f4ng c\u00f3 b\u1ea5t k\u1ef3 \u0111\u1ed9 tu\u1ed5i n\u00e0o c\u00f3 th\u1ec3 ng\u0103n c\u1ea3n b\u1ea1n tham gia ch\u1ea1y b\u1ed9. Ch\u00fang ta d\u1ec5 d\u00e0ng b\u1eaft g\u1eb7p h\u00ecnh \u1ea3nh nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 nh\u01b0 m\u1ed9t em b\u00e9 b\u1eaft \u0111\u1ea7u t\u1eadp \u0111i hay m\u1ed9t c\u1ee5 gi\u00e0 \u0111ang ch\u1ea1y ngo\u00e0i c\u00f4ng vi\u00ean. C\u00f9ng xem m\u1ed9t v\u00e0i v\u00ed d\u1ee5 \u0111i\u1ec3n h\u00ecnh cho \u0111i\u1ec1u n\u00e0y:<\/p>\n

+ Ed Whitlock, v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y c\u1ef1 ly ng\u01b0\u1eddi Canada, \u0111\u00e3 ch\u1ea1y marathon 2:54:48 \u1edf tu\u1ed5i 73 v\u00e0 ph\u00e1 nhi\u1ec1u k\u1ef7 l\u1ee5c.<\/p>\n

+ Hal Higdon, nh\u00e0 v\u0103n v\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean thi \u0111\u1ea5u l\u00e2u n\u0103m, \u0111\u00e3 ch\u1ea1y marathon 2:29:27 \u1edf tu\u1ed5i 52.<\/p>\n

+ Carlos Lopes, v\u1eadn \u0111\u1ed9ng vi\u00ean ng\u01b0\u1eddi B\u1ed3 \u0110\u00e0o Nha, l\u1eadp k\u1ef7 l\u1ee5c marathon th\u1ebf gi\u1eddi \u1edf tu\u1ed5i 38.<\/p>\n

\"tu\u1ed5i<\/p>\n

Ed Whitlock \u0111\u00e3 ch\u1ea1y marathon 2:54:48 \u1edf tu\u1ed5i 73 (\u1ea2nh: Macleans.ca)<\/em><\/p>\n

Cho n\u00ean, c\u00f3 th\u1ec3 n\u00f3i, tu\u1ed5i t\u00e1c kh\u00f4ng ph\u1ea3i y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>. Nh\u01b0ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi cho r\u1eb1ng ng\u01b0\u1eddi gi\u00e0 ch\u1ea1y b\u1ed9 d\u1ec5 g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng so v\u1edbi ng\u01b0\u1eddi tr\u1ebb. V\u1eady c\u1ea7n l\u01b0u \u00fd \u0111i\u1ec1u g\u00ec khi ch\u1ea1y b\u1ed9, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u trong ph\u1ea7n sau nh\u00e9!<\/p>\n

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

1.2 Nh\u1eefng ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean ch\u1ea1y b\u1ed9, \u0111\u00fang hay sai?<\/h3>\n

D\u1ef1a tr\u00ean m\u1ed9t b\u00e1o c\u00e1o v\u1ec1 s\u1ef1 l\u00e3o h\u00f3a v\u00e0 th\u00e0nh t\u00edch th\u1ec3 thao \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n b\u1edfi \u0110\u1ea1i h\u1ecdc Y khoa Th\u1ec3 thao Hoa K\u1ef3, th\u1eddi gian s\u1ebd t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3. Theo th\u1eddi gian, c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta b\u1eaft \u0111\u1ea7u gi\u1ea3m d\u1ea7n s\u1ee9c m\u1ea1nh, t\u0103ng ch\u1ea5t b\u00e9o, gi\u1ea3m thanh th\u1ea3i axit lactic v\u00e0 gi\u1ea3m m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng.<\/p>\n

M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng n\u0103ng l\u1ef1c hi\u1ebfu kh\u00ed s\u1ebd gi\u1ea3m sau tu\u1ed5i 40 v\u00e0 gi\u1ea3m nhanh h\u01a1n sau m\u1ed7i 10 n\u0103m. \u0110i\u1ec1u n\u00e0y \u0111\u00e3 \u0111\u01b0\u1ee3c x\u00e1c nh\u1eadn b\u1edfi d\u1eef li\u1ec7u t\u1eeb World Masters Athletics. Theo \u0111\u00f3, t\u1ed5 ch\u1ee9c n\u00e0y ch\u1ec9 ra r\u1eb1ng v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y ch\u1eadm h\u01a1n 7% m\u1ed7i th\u1eadp k\u1ef7 khi h\u1ecd b\u01b0\u1edbc sang tu\u1ed5i 40, 50 v\u00e0 60.<\/p>\n

\"50<\/p>\n

N\u0103ng l\u1ef1c hi\u1ebfu kh\u00ed s\u1ebd gi\u1ea3m sau tu\u1ed5i 40 v\u00e0 gi\u1ea3m nhanh h\u01a1n sau m\u1ed7i 10 n\u0103m (\u1ea2nh: vnexpress.vn)<\/em><\/p>\n

V\u1eady ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>? Hay c\u1ee5 th\u1ec3 h\u01a1n l\u00e0 nh\u1eefng ng\u01b0\u1eddi 40, 50, v\u00e0 60 tu\u1ed5i c\u00f2n c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c kh\u00f4ng? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 ng\u01b0\u1eddi c\u00f3 tu\u1ed5i v\u1eabn c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 b\u00ecnh th\u01b0\u1eddng. C\u00e1c nghi\u00ean c\u1ee9u ch\u1ec9 ra r\u1eb1ng tham gia v\u00e0o m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean (trong \u0111\u00f3 c\u00f3 ch\u1ea1y b\u1ed9) l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m v\u00e0 ng\u0103n ng\u1eeba m\u1ed9t s\u1ed1 t\u00ecnh tr\u1ea1ng suy gi\u1ea3m ch\u1ee9c n\u0103ng li\u00ean quan \u0111\u1ebfn l\u00e3o h\u00f3a.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i v\u1eabn c\u00f3 th\u1ec3 th\u00edch nghi v\u00e0 \u0111\u00e1p \u1ee9ng vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 s\u1ee9c b\u1ec1n v\u1edbi ch\u1ea1y b\u1ed9. Tuy v\u1eady, \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd l\u00e0 ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

\"tr\u00ean<\/p>\n

Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 b\u00ecnh th\u01b0\u1eddng ph\u1ee5 thu\u1ed9c t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe (\u1ea2nh: Runner\u2019s World)<\/em><\/p>\n

1.3 T\u1eadp luy\u1ec7n v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9?<\/h3>\n

M\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t thi\u1ebft b\u1ecb t\u1eadp luy\u1ec7n ph\u1ed5 bi\u1ebfn v\u00e0 kh\u00f4ng \u201ck\u00e9n\u201d ng\u01b0\u1eddi t\u1eadp. G\u1ea7n nh\u01b0 m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng t\u1eeb tr\u1ebb nh\u1ecf cho \u0111\u1ebfn ng\u01b0\u1eddi cao tu\u1ed5i \u0111\u1ec1u c\u00f3 th\u1ec3 luy\u1ec7n t\u1eadp v\u1edbi m\u00e1y ch\u1ea1y b\u1ed9. Th\u1ef1c t\u1ebf cho th\u1ea5y c\u00f3 kho\u1ea3ng 30% kh\u00e1ch h\u00e0ng hi\u1ec7n nay l\u00e0 ng\u01b0\u1eddi c\u00f3 tu\u1ed5i.<\/p>\n

Hi\u1ec7n t\u1ea1i, m\u00e1y ch\u1ea1y b\u1ed9 th\u01b0\u1eddng c\u00f3 hai b\u00e0i t\u1eadp ch\u00ednh l\u00e0 \u0111i b\u1ed9 v\u00e0 ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 trong kho\u1ea3ng 0 \u0111\u1ebfn 25km\/h n\u00ean m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 tho\u1ea3i m\u00e1i l\u1ef1a ch\u1ecdn m\u1ee9c \u0111\u1ed9 ph\u00f9 h\u1ee3p. Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eadp th\u1ec3 d\u1ee5c v\u1edbi m\u1ee5c \u0111\u00edch l\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng, t\u0103ng c\u01b0\u1eddng d\u1ebbo dai. V\u1eady n\u00ean, h\u1ecd n\u00ean l\u1ef1a ch\u1ecdn nh\u1eefng b\u00e0i t\u1eadp \u0111i b\u1ed9, ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 v\u1eeba.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i n\u00ean ch\u1ecdn nh\u1eefng b\u00e0i t\u1eadp \u0111i b\u1ed9, ch\u1ea1y b\u1ed9 v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm v\u00e0 v\u1eeba (\u1ea2nh: Healthline)<\/em><\/p>\n

{{{infobox}}} Tham kh\u1ea3o: B\u1ed9 \u0111\u1ed3 ch\u1ea1y b\u1ed9 nam<\/a> gi\u00e1 t\u1ed1t, m\u1eabu m\u00e3 m\u1edbi nh\u1ea5t t\u1ea1i Coolmate {{{\/infobox}}}<\/p>\n

2. 12 \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch cho ng\u01b0\u1eddi c\u00f3 tu\u1ed5i<\/h2>\n

Nh\u01b0 b\u1ea1n \u0111\u00e3 bi\u1ebft, ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 nh\u01b0ng kh\u00f4ng th\u1ec3 tho\u1ea3i m\u00e1i nh\u01b0 ng\u01b0\u1eddi tr\u1ebb. B\u1edfi v\u00ec ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u00e1c \u0111\u1ed9ng nhi\u1ec1u t\u1edbi kh\u1edbp. Do \u0111\u00f3, ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 x\u01b0\u01a1ng kh\u1edbp nh\u01b0 \u0111au kh\u1edbp, vi\u00eam kh\u1edbp, lo\u00e3ng x\u01b0\u01a1ng, \u2026 tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng ch\u1ea1y b\u1ed9.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, nh\u1eefng ng\u01b0\u1eddi b\u1ecb huy\u1ebft \u00e1m th\u1ea5p, ti\u1ec1n \u0111\u00ecnh c\u0169ng kh\u00f4ng n\u00ean ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed9t ng\u1ed9t ch\u1ea1y nhanh v\u00ec c\u00f3 th\u1ec3 d\u1eabn t\u1edbi ch\u00f3ng m\u1eb7t, t\u00e9 x\u1ec9u v\u00e0 c\u1ef1c k\u1ef3 nguy hi\u1ec3m v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

M\u1ed9t s\u1ed1 l\u01b0u \u00fd v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 tu\u1ed5i (\u1ea2nh: PodiumRunner)<\/em><\/p>\n

T\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe, ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong> th\u00ec h\u00e3y h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129. V\u00e0 c\u1ea7n l\u01b0u \u00fd m\u1ed9t s\u1ed1 c\u00e1ch ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch d\u01b0\u1edbi \u0111\u00e2y!<\/p>\n

2.1 H\u1ecfi \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129<\/h3>\n

Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 hay t\u1eadp b\u1ea5t k\u1ef3 b\u1ed9 m\u00f4n th\u1ec3 thao n\u00e0o, ng\u01b0\u1eddi c\u00f3 tu\u1ed5i n\u00ean \u0111i kh\u00e1m s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3. Nh\u1ea5t l\u00e0 nh\u1eefng ng\u01b0\u1eddi b\u1ecb th\u1eeba c\u00e2n, ng\u01b0\u1eddi c\u00f3 ti\u1ec1n s\u1eed m\u1eafc c\u00e1c b\u1ec7nh li\u00ean quan \u0111\u1ebfn tim m\u1ea1ch, x\u01b0\u01a1ng kh\u1edbp, \u2026 B\u1ea1n h\u00e3y h\u1ecfi b\u00e1c s\u0129 xem n\u00ean ch\u1ea1y b\u1ed9 v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

\"40<\/p>\n

Tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp (\u1ea2nh: elipsport.vn)<\/em><\/p>\n

2.2 B\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i ch\u1ea1y b\u1ed9 d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h3>\n

Nh\u1eefng ng\u01b0\u1eddi c\u00f3 tu\u1ed5i n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi b\u00e0i t\u1eadp d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi. Ch\u01b0\u01a1ng tr\u00ecnh ch\u1ea1y g\u1ed3m ba giai \u0111o\u1ea1n l\u00e0 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9, trong khi ch\u1ea1y b\u1ed9 v\u00e0 sau khi ch\u1ea1y b\u1ed9.<\/p>\n

# Tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/h4>\n

K\u00e9o gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi ch\u1ea1y c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 ch\u1ecbu cho nhi\u1ec1u ng\u01b0\u1eddi nh\u01b0ng \u0111\u00e2y l\u00e0 b\u01b0\u1edbc c\u1ea7n thi\u1ebft trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. V\u00ec v\u1eady, b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf qua b\u01b0\u1edbc n\u00e0y, \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 tu\u1ed5i. Th\u1ef1c hi\u1ec7n k\u00e9o c\u01a1 gi\u00fap b\u1ea1n tr\u1ea3 l\u1eddi c\u00e2u h\u1ecfi ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong> \u0111\u00fang c\u00e1ch.<\/p>\n

M\u1ed9t l\u1ea7n k\u00e9o gi\u00e3n c\u01a1 ph\u1ea7n n\u00e0o l\u00e0m gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. H\u01a1n th\u1ebf, b\u00e0i t\u1eadp gi\u00e3n c\u01a1 gi\u00fap b\u1ea1n c\u00f3 th\u1eddi gian chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c ch\u1ea1y. Ng\u01b0\u1eddi l\u1edbn tu\u1ed5i h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 k\u00e9o c\u0103ng t\u1ea5t c\u1ea3 c\u00e1c c\u01a1 tr\u01b0\u1edbc khi ch\u1ea1y nh\u01b0 c\u01a1 ch\u00e2n, c\u01a1 l\u01b0ng hay g\u00e2n kheo.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 tr\u01b0\u1edbc khi ch\u1ea1y s\u1ebd gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng (\u1ea2nh: Livestrong)<\/em><\/p>\n

# Trong khi ch\u1ea1y b\u1ed9<\/h4>\n

V\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 tu\u1ed5i, n\u00ean b\u1eaft \u0111\u1ea7u \u0111i b\u1ed9 ch\u1eadm r\u1ed3i chuy\u1ec3n sang \u0111i b\u1ed9 nhanh v\u00e0 ch\u1ea1y b\u1ed9 ch\u1eadm trong nh\u1eefng bu\u1ed5i \u0111\u1ea7u ti\u00ean. Sau kho\u1ea3ng 3-4 tu\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y l\u00ean m\u1ee9c cao h\u01a1n. Cu\u1ed1i c\u00f9ng, h\u00e3y ch\u1ea1y b\u1ed9 ch\u1eadm d\u1ea7n v\u00e0 chuy\u1ec3n v\u1eadn t\u1ed1c d\u1ea7n v\u1ec1 m\u1ee9c \u0111i b\u1ed9.<\/p>\n

# Sau khi ch\u1ea1y b\u1ed9<\/h4>\n

K\u1ebft th\u00fac qu\u00e1 tr\u00ecnh ch\u1ea1y, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 h\u1ea1 nhi\u1ec7t. Nh\u1eefng \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 sau khi ch\u1ea1y c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 gi\u1ea3m \u0111au nh\u1ee9c c\u01a1 b\u1eafp.<\/p>\n

\"50<\/p>\n

H\u00e3y d\u00e0nh th\u1eddi gian h\u1ea1 nhi\u1ec7t sau khi ch\u1ea1y b\u1ed9 (\u1ea2nh: Active.com)<\/em><\/p>\n

2.3 X\u00e1c \u0111\u1ecbnh gi\u1edbi h\u1ea1n ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3<\/h3>\n

Nh\u1eefng l\u01b0u \u00fd v\u1ec1 ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong> kh\u00f4ng th\u1ec3 thi\u1ebfu bi\u1ebft gi\u1edbi h\u1ea1n ch\u1ecbu \u0111\u1ef1ng c\u1ee7a b\u1ea3n th\u00e2n. Tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n k\u1ebf ho\u1ea1ch ch\u1ea1y, runners c\u1ea7n hi\u1ec3u r\u00f5 nh\u1eefng t\u00e1c \u0111\u1ed9ng v\u1eadt l\u00fd c\u01a1 b\u1ea3n c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a. Th\u00f4ng th\u01b0\u1eddng, th\u1ec3 ch\u1ea5t \u0111\u1ea1t \u0111\u1ec9nh \u1edf tu\u1ed5i 20, 30 v\u00e0 suy gi\u1ea3m khi b\u01b0\u1edbc qua tu\u1ed5i 40.<\/p>\n

Khi b\u1ea1n gi\u00e0 \u0111i, c\u01a1 th\u1ec3 x\u1ea3y ra m\u1ed9t s\u1ed1 v\u1ea5n \u0111\u1ec1 nh\u01b0 s\u1ee9c b\u1ec1n tim m\u1ea1ch, s\u1ee9c m\u1ea1nh th\u1ec3 ch\u1ea5t kh\u00f4ng duy tr\u00ec nh\u01b0 tr\u01b0\u1edbc. \u0110\u1ed3ng th\u1eddi, s\u1ee3i c\u01a1 co l\u1ea1i, m\u1ea5t d\u1ea7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb3ng v\u00e0 ph\u1ed1i h\u1ee3p t\u1ee9 chi. Trong giai \u0111o\u1ea1n n\u00e0y, vi\u1ec7c \u00edt v\u1eadn \u0111\u1ed9ng s\u1ebd c\u00e0ng d\u1eabn \u0111\u1ebfn suy gi\u1ea3m th\u1ec3 l\u1ef1c.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

Bi\u1ebft gi\u1edbi h\u1ea1n c\u1ee7a c\u01a1 th\u1ec3 (\u1ea2nh: Trail Runner Nation)<\/em><\/p>\n

L\u1ed1i s\u1ed1ng, di chuy\u1ec1n, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1ea7n su\u1ea5t ho\u1ea1t \u0111\u1ed9ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 l\u00e3o h\u00f3a c\u1ee7a b\u1ea1n. Tuy nhi\u00ean, \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 gia t\u0103ng th\u1eddi gian luy\u1ec7n t\u1eadp l\u00e0 gi\u1ea3i ph\u00e1p l\u00fd t\u01b0\u1edfng. Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i d\u1ec5 g\u1eb7p ch\u1ea5n th\u01b0\u01a1ng trong tr\u01b0\u1eddng h\u1ee3p v\u1eadn \u0111\u1ed9ng qu\u00e1 m\u1ee9c. Hi\u1ec3u t\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3, x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp th\u00f4ng minh s\u1ebd hi\u1ec7u qu\u1ea3 h\u01a1n vi\u1ec7c ch\u0103m ch\u1ec9 t\u1eadp trong \u0111\u1ed9 tu\u1ed5i n\u00e0y.<\/p>\n

2.4 Ch\u1ea1y \u0111\u00fang t\u01b0 th\u1ebf<\/h3>\n

Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf ch\u1ea1y \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o t\u01b0 th\u1ebf ch\u1ea1y c\u1ee7a nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 nhi\u1ec1u kinh nghi\u1ec7m tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

Lu\u00f4n lu\u00f4n ch\u1ea1y \u0111\u00fang t\u01b0 th\u1ebf \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng (\u1ea2nh: Well \u2013 The New York Times)<\/em><\/p>\n

Tu\u1ed5i trung ni\u00ean ch\u1ea1y b\u1ed9 c\u00f3 t\u1ed1t kh\u00f4ng<\/strong>, n\u00ean ch\u00fa \u00fd t\u01b0 th\u1ebf ch\u1ea1y nh\u00e9! Theo \u0111\u00f3, l\u01b0ng v\u00e0 h\u00f4ng th\u1eb3ng, vai m\u1edf r\u1ed9ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc v\u00e0 ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa hai ch\u00e2n. Trong khi ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean b\u01b0\u1edbc ng\u1eafn (h\u1ea1n ch\u1ebf b\u01b0\u1edbc d\u00e0i) \u0111\u1ec3 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

2.5 \u201cCh\u1eadm m\u00e0 ch\u1eafc, ch\u1eadm \u0111\u1ec3 nhanh\u201d<\/h3>\n

\u201cCh\u1ea1y ch\u1eadm \u0111\u1ec3 nhanh h\u01a1n\u201d, nghe c\u00f3 v\u1ebb l\u1ea1 nh\u01b0ng n\u1ebfu b\u1ea1n mu\u1ed1n ch\u1ea1y nhanh m\u1ed9t c\u00e1ch b\u1ec1n v\u1eefng th\u00ec t\u1ed1t nh\u1ea5t l\u00e0 n\u00ean b\u1eaft \u0111\u1ea7u ch\u1ea1y ch\u1eadm. Cho d\u00f9 b\u1ea1n \u0111\u00e3 quen t\u1eadp nh\u1eefng b\u1ed9 m\u00f4n th\u1ec3 thao kh\u00e1c th\u00ec khi ch\u1ea1y b\u1ed9 c\u0169ng n\u00ean b\u1eaft \u0111\u1ea7u m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i. V\u00e0 \u0111i\u1ec1u c\u1ea7n l\u00e0m l\u00e0 kh\u1edfi \u0111\u1ed9ng \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 tr\u01b0\u1edbc khi ch\u1ea1y nh\u00e9!<\/p>\n

\"m\u1eb9o<\/p>\n

Ch\u1eadm m\u00e0 ch\u1eafc, ch\u1eadm \u0111\u1ec3 nhanh (\u1ea2nh: chungta.vn)<\/em><\/p>\n

H\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp c\u1ea7n ph\u1ea3i c\u00f3 th\u1eddi gian th\u00edch nghi. Kho\u1ea3ng 80% b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 n\u00ean n\u1eb1m \u1edf m\u1ee9c \u0111\u01a1n gi\u1ea3n \u2013 ngh\u0129a l\u00e0 v\u1eeba ch\u1ea1y b\u1ed9 v\u1eeba th\u01b0 gi\u00e3n. N\u1ebfu ch\u01b0a quen v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9 li\u00ean t\u1ee5c th\u00ec n\u00ean t\u1eadp xen k\u1ebd gi\u1eefa \u0111i b\u1ed9 v\u00e0 ch\u1ea1y b\u1ed9 nh\u00e9!<\/p>\n

2.6 T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y<\/h3>\n

C\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng b\u00e0i t\u1eadp \u0111\u1ed9t ng\u1ed9t c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u0111au nh\u1ee9c ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1eb7c bi\u1ec7t, nh\u1eefng ng\u01b0\u1eddi quan t\u00e2m \u0111\u1ebfn ch\u1ee7 \u0111\u1ec1 ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>.<\/p>\n

\"tu\u1ed5i<\/p>\n

Tu\u00e2n th\u1ee7 quy t\u1eafc 10% trong ch\u1ea1y b\u1ed9 (\u1ea2nh: The Australian) \u00a0\u00a0<\/em><\/p>\n

C\u00e1c runner n\u00ean tu\u00e2n th\u1ee7 quy t\u1eafc 10%, ngh\u0129a l\u00e0 c\u1ed1 g\u1eafng kh\u00f4ng ch\u1ea1y qu\u00e1 s\u1ed1 km theo ch\u1ec9 ti\u00eau m\u1ed7i tu\u1ea7n. C\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb b\u00e0i ch\u1ea1y 20 ph\u00fat, kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng 5-10 ph\u00fat r\u1ed3i th\u1eed ch\u1ea1y trong 30 gi\u00e2y, \u0111i b\u1ed9 hai ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n

2.7 \u0110\u1eb7t m\u1ee5c ti\u00eau d\u1ec5 d\u00e0ng<\/h3>\n

\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 kinh nghi\u1ec7m nhi\u1ec1u n\u0103m, vi\u1ec7c ch\u1ea1y ch\u1eadm d\u1ea7n theo th\u1eddi gian c\u00f3 th\u1ec3 l\u00e0 \u0111i\u1ec1u kh\u00f3 ch\u1ea5p nh\u1eadn. Khi \u0111\u1ebfn tu\u1ed5i, c\u01a1 th\u1ec3 d\u1ea7n m\u1ea5t \u0111i s\u1ee9c m\u1ea1nh v\u00e0 c\u1ea7n nhi\u1ec1u th\u1eddi gian h\u1ed3i ph\u1ee5c h\u01a1n. \u0110\u00f3 l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng n\u00ean \u0111\u1eebng qu\u00e1 k\u1ef3 v\u1ecdng v\u00e0 so s\u00e1nh th\u00e0nh t\u00edch v\u1edbi th\u1eddi tr\u1ebb. Nh\u01b0 v\u1eady, b\u1ea1n m\u1edbi duy tr\u00ec c\u1ea3m gi\u00e1c y\u00eau th\u00edch ch\u1ea1y b\u1ed9.<\/p>\n

\"ch\u1ea1y<\/p>\n

Kh\u00f4ng c\u1ea7n \u0111\u1eb7t k\u1ef3 v\u1ecdng nh\u01b0 khi b\u1ea1n c\u00f2n tr\u1ebb (\u1ea2nh: Runtastic)<\/em><\/p>\n

D\u00f9 kh\u00f4ng th\u1ec3 \u0111\u00e1nh b\u1ea1i k\u1ef7 l\u1ee5c \u1edf \u0111\u1ed9 tu\u1ed5i 20-30 nh\u01b0ng b\u1ea1n h\u00e3y c\u1ee9 \u0111\u1eb7t m\u1ee5c ti\u00eau ph\u00f9 h\u1ee3p. T\u1eeb \u0111\u00f3, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y tr\u00e1ch nhi\u1ec7m v\u00e0 ni\u1ec1m vui khi ho\u00e0n th\u00e0nh.<\/p>\n

2.8 T\u1eadp kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u1ee7a c\u01a1 th\u1ec3<\/h3>\n

C\u00f3 th\u1ec3 b\u1ea1n ch\u01b0a bi\u1ebft, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u00edt b\u1ecb ng\u00e3 h\u01a1n n\u1ebfu kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t. Ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n \u0111i\u1ec1u n\u00e0y b\u1eb1ng c\u00e1ch \u0111\u1ee9ng m\u1ed9t ch\u00e2n trong 30 gi\u00e2y v\u00e0 lu\u00e2n phi\u00ean thay \u0111\u1ed5i ch\u00e2n kia. Ngo\u00e0i ra, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u0169ng n\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 \u0111\u1ed9ng t\u00e1c yoga c\u01a1 b\u1ea3n nh\u01b0 t\u01b0 th\u1ebf c\u00e2y, \u0111\u1ea1i b\u00e0ng, \u2026 \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t h\u01a1n. B\u1ea1n \u0111\u00e3 bi\u1ebft ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>?<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

Gia t\u0103ng kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u1ee7a c\u01a1 th\u1ec3 (\u1ea2nh: Runner\u2019s Lab)<\/em><\/p>\n

2.9 R\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n<\/h3>\n

Ch\u1ea1y qu\u00e1 kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 d\u1ec5 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn \u0111\u1ed9ng l\u1ef1c luy\u1ec7n t\u1eadp. N\u1ebfu ch\u01b0a th\u1ec3 ch\u1ea1y, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111i b\u1ed9 ho\u1eb7c k\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u00e0 ch\u1ea1y.<\/p>\n

Kh\u00f4ng ch\u1ec9 v\u1eady, giai \u0111o\u1ea1n l\u00e3o h\u00f3a, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 s\u1ebd m\u1ea5t d\u1ea7n \u0111i v\u00e0 da tr\u1edf n\u00ean ch\u1ea1y x\u1ec7. L\u00fac n\u00e0y, luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean s\u1ebd gi\u00fap h\u1ea1n ch\u1ebf \u0111i\u1ec1u n\u00e0y. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp c\u01a1 ch\u00e2n v\u00e0 c\u01a1 v\u00f9ng l\u00f5i nh\u01b0 plank, squat, ch\u1ed1ng \u0111\u1ea9y, \u2026 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc h\u01a1n c\u0169ng nh\u01b0 t\u1ea1o n\u00ean s\u1ef1 kh\u00e1c bi\u1ec7t trong hi\u1ec7u su\u1ea5t ch\u1ea1y.<\/p>\n

\"m\u1eb9o<\/p>\n

C\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111i b\u1ed9 ho\u1eb7c k\u1ebft h\u1ee3p \u0111i b\u1ed9 v\u00e0 ch\u1ea1y (\u1ea2nh: Iffley Road)<\/em><\/p>\n

2.10 Ch\u00fa tr\u1ecdng ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng<\/h3>\n

M\u1ed9t \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd khi ch\u1ea1y b\u1ed9 l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng b\u1edfi v\u00ec n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u00e0nh t\u00edch th\u1ec3 thao v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n. B\u1ed5 sung ch\u1ea5t x\u01a1, carbs l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng \u0111\u1ed1i v\u1edbi runners.<\/p>\n

Nh\u1eefng ng\u01b0\u1eddi c\u00f3 tu\u1ed5i n\u00ean ch\u1ecdn c\u00e1c lo\u1ea1i carbs l\u00e0nh m\u1ea1nh nh\u01b0 y\u1ebfn m\u1ea1ch, quinoa, g\u1ea1o l\u1ee9t, khoai lang, \u2026 B\u00ean c\u1ea1nh \u0111\u00f3, h\u00e3y \u0103n nhi\u1ec1u tr\u00e1i c\u00e2y v\u00e0 rau c\u1ee7, c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng th\u1ecbt \u0111\u1ecf. \u0110\u1eebng qu\u00ean b\u1ed5 sung ch\u1ea5t b\u00e9o l\u1ea1nh m\u1ea1nh trong ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng nh\u00e9! Qu\u1ea3 h\u1ea1ch, qu\u1ea3 b\u01a1 gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 omega gi\u00fap b\u1ea1n c\u00f3 l\u00e0n da kh\u1ecfe m\u1ea1nh, s\u00e1ng b\u00f3ng.<\/p>\n

\"tr\u00ean<\/p>\n

B\u1ed5 sung ch\u1ea5t x\u01a1, carbs cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 (\u1ea2nh: Marathon Handbook)<\/em><\/p>\n

2.11 Ngh\u1ec9 ng\u01a1i v\u00e0 h\u1ed3i ph\u1ee5c \u0111\u00fang c\u00e1ch<\/h3>\n

Ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong> v\u00e0 ch\u1ea1y b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang c\u00e1ch? Nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 kh\u00f4ng n\u00ean t\u1eadp luy\u1ec7n h\u00e0ng ng\u00e0y v\u00e0 ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u0169ng v\u1eady. L\u1eddi khuy\u00ean d\u00e0nh cho c\u00e1c runners l\u00e0 ch\u1ec9 n\u00ean ch\u1ea1y b\u1ed9 3-4 bu\u1ed5i\/tu\u1ea7n v\u00e0 th\u1eddi gian m\u1ed7i bu\u1ed5i ch\u1ea1y k\u00e9o d\u00e0i 5-10 ph\u00fat.<\/p>\n

Sau khi ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean t\u1eadp gi\u00e3n c\u01a1, massage v\u00e0 b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng. C\u00f3 th\u1ec3 \u0111an xen m\u1ed9t bu\u1ed5i t\u1eadp yoga nh\u1eb9 gi\u1eefa nh\u1eefng ng\u00e0y ch\u1ea1y b\u1ed9. Hay \u0111i b\u1ed9, \u0111\u1ea1p xe c\u0169ng l\u00e0 nh\u1eefng b\u00e0i t\u1eadp th\u00edch h\u1ee3p v\u00ec ch\u00fang kh\u00f4ng g\u00e2y c\u0103ng th\u1eb3ng \u0111\u1ed1i v\u1edbi c\u00e1c c\u01a1 b\u1ecb \u0111au. Ngo\u00e0i ra, gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng gi\u00fap c\u00e1c c\u01a1 b\u1ecb t\u1ed5n th\u01b0\u01a1ng c\u00f3 th\u1eddi gian \u201ct\u1ef1 s\u1eeda ch\u1eefa\u201d.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

T\u1eadp gi\u00e3n c\u01a1, massage, b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng v\u00e0 ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd (\u1ea2nh: Polar)<\/em><\/p>\n

2.12 K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp c\u01a1 kh\u00e1c<\/h3>\n

B\u00ean c\u1ea1nh ch\u1ea1y b\u1ed9, n\u1ebfu b\u1ea1n mu\u1ed1n t\u1eadp luy\u1ec7n \u0111\u1ec3 n\u00e2ng cao s\u1ee9c kh\u1ecfe th\u00ec c\u00e1c chuy\u00ean gia khuy\u00ean r\u1eb1ng ng\u01b0\u1eddi c\u00f3 tu\u1ed5i n\u00ean t\u1eadp th\u00eam nh\u1eefng b\u00e0i t\u1eadp kh\u00e1c. Tuy nhi\u00ean, c\u00e1c ho\u1ea1t \u0111\u1ed9ng n\u00e0y \u00edt \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u1ea7u g\u1ed1i v\u00e0 kh\u1edbp, nh\u01b0 b\u01a1i l\u1ed9i, xe \u0111\u1ea1p, \u2026 Vi\u1ec7c luy\u1ec7n t\u1eadp ch\u00e9o th\u01b0\u1eddng xuy\u00ean c\u0169ng gi\u00fap b\u1ea1n ph\u00e1 v\u1ee1 s\u1ef1 \u0111\u01a1n \u0111i\u1ec7u c\u1ee7a ch\u1ea1y b\u1ed9.<\/p>\n

\"ng\u01b0\u1eddi<\/p>\n

K\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n kh\u00e1c b\u00ean c\u1ea1nh ch\u1ea1y b\u1ed9 (\u1ea2nh: elipsport.vn)<\/em><\/p>\n

Ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n \u0111\u1ec3 b\u00f9 \u0111\u1eafp vi\u1ec7c m\u1ea5t c\u01a1 do tu\u1ed5i t\u00e1c. T\u01b0\u01a1ng t\u1ef1 ch\u1ea1y b\u1ed9, ng\u01b0\u1eddi c\u00f3 tu\u1ed5i l\u1ef1a ch\u1ecdn b\u00e0i t\u1eadp v\u1eeba s\u1ee9c, d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u nh\u01b0 squat, lunge, m\u1edf r\u1ed9ng hai tay, \u2026 N\u1ebfu \u0111\u1ee7 s\u1ee9c, c\u00f3 th\u1ec3 th\u00eam t\u1ea1, d\u00e2y kh\u00e1ng l\u1ef1c, \u2026 \u0111\u1ec3 th\u00eam th\u1eed th\u00e1ch v\u00e0 gi\u00fap c\u01a1 b\u1eafp kh\u1ecfe m\u1ea1nh h\u01a1n.<\/p>\n

L\u1eddi k\u1ebft,<\/h2>\n

V\u1eeba r\u1ed3i CoolBlog<\/a> \u0111\u00e3 gi\u00fap b\u1ea1n gi\u1ea3i \u0111\u00e1p c\u00e2u h\u1ecfi ng\u01b0\u1eddi c\u00f3 tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng<\/strong>. D\u00f9 b\u1ea1n \u1edf \u0111\u1ed9 tu\u1ed5i n\u00e0o c\u0169ng c\u00f3 th\u1ec3 ch\u1ea1y b\u1ed9 mi\u1ec5n l\u00e0 t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch v\u00e0 x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch ngh\u1ec9 ng\u01a1i, dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd. H\u00e3y lu\u00f4n ch\u1ea1y t\u1eeb m\u1ee9c \u0111\u1ed9 c\u01a1 b\u1ea3n t\u1edbi n\u00e2ng cao, ki\u00ean tr\u00ec v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 \u0111\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3.<\/p>\n

\u201cCoolmate \u2013 N\u01a1i mua s\u1eafm \u0111\u00e1ng tin c\u1eady d\u00e0nh cho nam gi\u1edbi\u201d<\/strong><\/em><\/p>\n

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>>> Xem Th\u00eam:\u00a0<\/em><\/span><\/p>\n