{"id":5330,"date":"2023-11-09T07:27:30","date_gmt":"2023-11-09T00:27:30","guid":{"rendered":"https:\/\/blog.coolmate.me\/marathon-la-gi-3149-5330"},"modified":"2025-12-03T15:15:27","modified_gmt":"2025-12-03T08:15:27","slug":"marathon-la-gi-3149","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/marathon-la-gi-3149","title":{"rendered":"Marathon l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt ch\u1ea1y marathon hi\u1ec7u qu\u1ea3"},"content":{"rendered":"<p><strong>N\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n t\u00ecm hi\u1ec3u v\u1ec1 b\u1ed9 m\u00f4n marathon c\u0169ng nh\u01b0 nh\u1eefng k\u1ef9 thu\u1eadt ch\u1ea1y marathon hi\u1ec7u qu\u1ea3 th\u00ec nh\u1ea5t \u0111\u1ecbnh \u0111\u1eebng b\u1ecf qua b\u00e0i vi\u1ebft n\u00e0y nh\u00e9!<\/strong><\/p>\n<p>B\u1ea1n \u0111am m\u00ea th\u1ec3 thao v\u00e0 \u0111\u1eb7c bi\u1ec7t y\u00eau th\u00edch marathon? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 marathon, c\u00f9ng Coolmate kh\u00e1m ph\u00e1 \u0111\u1ecbnh ngh\u0129a, l\u1ecbch s\u1eed v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y hi\u1ec7u qu\u1ea3 nh\u00e9!<\/p>\n<h2>1. Marathon l\u00e0 g\u00ec?<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_532.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: M\u1ed9t ng\u01b0\u1eddi \u0111ang ch\u1ea1y marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: M\u1ed9t ng\u01b0\u1eddi \u0111ang ch\u1ea1y marathon.<\/figcaption><\/figure>\n<p>Marathon l\u00e0 m\u1ed9t n\u1ed9i dung thi \u0111\u1ea5u trong m\u00f4n \u0111i\u1ec1n kinh, th\u01b0\u1eddng l\u00e0 m\u1ed9t cu\u1ed9c \u0111ua \u0111\u01b0\u1eddng d\u00e0i kho\u1ea3ng 42,195 km. Tr\u00ean th\u1ef1c t\u1ebf, cu\u1ed9c \u0111ua marathon c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ho\u00e0n th\u00e0nh b\u1eb1ng nhi\u1ec1u c\u00e1ch ch\u1ea1y k\u1ebft h\u1ee3p v\u1edbi \u0111i b\u1ed9, v\u00e0 hi\u1ec7n nay c\u0169ng c\u00f3 nhi\u1ec1u cu\u1ed9c thi d\u00e0nh cho v\u1eadn \u0111\u1ed9ng vi\u00ean khuy\u1ebft t\u1eadt. H\u00e0ng n\u0103m, c\u00f3 h\u01a1n 800 cu\u1ed9c thi marathon \u0111\u01b0\u1ee3c t\u1ed5 ch\u1ee9c tr\u00ean kh\u1eafp th\u1ebf gi\u1edbi, thu h\u00fat h\u00e0ng ch\u1ee5c ngh\u00ecn ng\u01b0\u1eddi tham gia.<\/p>\n<h2>2. L\u1ecbch s\u1eed ra \u0111\u1eddi c\u1ee7a b\u1ed9 m\u00f4n marathon<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_262.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: L\u1ecbch s\u1eed marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: L\u1ecbch s\u1eed marathon.<\/figcaption><\/figure>\n<p>Marathon Race, t\u00ean g\u1ecdi ti\u1ebfng Anh c\u1ee7a b\u1ed9 m\u00f4n n\u00e0y, b\u1eaft ngu\u1ed3n t\u1eeb Hy L\u1ea1p. Truy\u1ec1n thuy\u1ebft k\u1ec3 v\u1ec1 ng\u01b0\u1eddi \u0111\u01b0a tin Pheidippides, \u0111\u00e3 ch\u1ea1y li\u00ean t\u1ee5c m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i \u0111\u1ec3 b\u00e1o tin chi\u1ebfn th\u1eafng v\u1ec1 th\u00e0nh Athens v\u00e0 qua \u0111\u1eddi v\u00ec ki\u1ec7t s\u1ee9c. \u0110\u1ec3 t\u01b0\u1edfng nh\u1edb \u00f4ng, ng\u01b0\u1eddi d\u00e2n Hy L\u1ea1p \u0111\u00e3 t\u1ed5 ch\u1ee9c c\u00e1c cu\u1ed9c thi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i h\u00e0ng n\u0103m, v\u00e0 \u0111\u00f3 l\u00e0 kh\u1edfi ngu\u1ed3n c\u1ee7a marathon.<\/p>\n<p>N\u0103m 1896, marathon ch\u00ednh th\u1ee9c \u0111\u01b0\u1ee3c \u0111\u01b0a v\u00e0o Th\u1ebf v\u1eadn h\u1ed9i Olympic. Ng\u01b0\u1eddi chi\u1ebfn th\u1eafng \u0111\u1ea7u ti\u00ean \u0111\u1ea1t th\u00e0nh t\u00edch 3h18 ph\u00fat, v\u1edbi c\u1ef1 ly 42,195km &#8211; kho\u1ea3ng c\u00e1ch t\u1eeb c\u00e1nh \u0111\u1ed3ng Marathon \u0111\u1ebfn s\u00e2n v\u1eadn \u0111\u1ed9ng trung t\u00e2m th\u00e0nh ph\u1ed1 Athens.<\/p>\n<h2>3. L\u1ee3i \u00edch khi ch\u1ea1y marathon<\/h2>\n<p>Ch\u1ea1y marathon mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe:<\/p>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/January2024\/marathon-la-gi-3149_501.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y marathon.<\/figcaption><\/figure>\n<ul>\n<li>\u0110\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3.<\/li>\n<li>C\u1ea3i thi\u1ec7n \u0111\u1ed9 d\u1ebbo dai, l\u00e0m ch\u1eafc kh\u1ecfe x\u01b0\u01a1ng.<\/li>\n<li>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp.<\/li>\n<li>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/li>\n<li>T\u0103ng c\u01b0\u1eddng h\u1ec7 mi\u1ec5n d\u1ecbch.<\/li>\n<li>Gi\u1ea3m c\u0103ng th\u1eb3ng, lo \u00e2u.<\/li>\n<li>N\u00e2ng cao tr\u00ed nh\u1edb v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung.<\/li>\n<\/ul>\n<h2>4. K\u1ef9 thu\u1eadt ch\u1ea1y marathon<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_751.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: K\u1ef9 thu\u1eadt ch\u1ea1y marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: K\u1ef9 thu\u1eadt ch\u1ea1y marathon.<\/figcaption><\/figure>\n<h3>4.1 K\u1ef9 thu\u1eadt ch\u1ea1y marathon qu\u00e3ng \u0111\u01b0\u1eddng 5km<\/h3>\n<p>Ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. Bao g\u1ed3m kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e1c kh\u1edbp, b\u1eaft \u0111\u1ea7u b\u1eb1ng \u0111i b\u1ed9 nhanh, t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1eeb t\u1eeb, l\u1eadp k\u1ebf ho\u1ea1ch ch\u1ea1y xen k\u1ebd ngh\u1ec9 ng\u01a1i trong tu\u1ea7n \u0111\u1ea7u.<\/p>\n<h3>4.2 K\u1ef9 thu\u1eadt ch\u1ea1y marathon qu\u00e3ng \u0111\u01b0\u1eddng 10km<\/h3>\n<p>T\u1eadp luy\u1ec7n t\u1ed1i thi\u1ec3u 1 bu\u1ed5i\/tu\u1ea7n, k\u1ebft h\u1ee3p ch\u1ea1y nhanh v\u00e0 ch\u1ea1y v\u1eeba ph\u1ea3i \u0111\u1ec3 h\u1ed3i ph\u1ee5c s\u1ee9c l\u1ef1c, gi\u1ea3m t\u1ed1c \u0111\u1ed9 t\u1eeb t\u1eeb tr\u01b0\u1edbc khi k\u1ebft th\u00fac.<\/p>\n<h3>4.3 K\u1ef9 thu\u1eadt ch\u1ea1y marathon qu\u00e3ng \u0111\u01b0\u1eddng 21km (b\u00e1n marathon)<\/h3>\n<p>Ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi ch\u1ea1y c\u00f3 \u00edt kinh nghi\u1ec7m. N\u00ean duy tr\u00ec ch\u1ea1y 4 bu\u1ed5i\/tu\u1ea7n, k\u1ebft h\u1ee3p ch\u1ea1y nhanh v\u00e0 ch\u1ea1y nh\u1eb9 nh\u00e0ng, b\u1eaft \u0111\u1ea7u t\u1eeb c\u1ef1 ly ng\u1eafn h\u01a1n v\u00e0 t\u0103ng d\u1ea7n.<\/p>\n<h3>4.4 K\u1ef9 thu\u1eadt ch\u1ea1y marathon qu\u00e3ng \u0111\u01b0\u1eddng 42km<\/h3>\n<p>\u0110\u00f2i h\u1ecfi th\u1eddi gian t\u1eadp luy\u1ec7n t\u1eeb 16-20 tu\u1ea7n, b\u1eaft \u0111\u1ea7u t\u1eeb c\u1ef1 ly ng\u1eafn v\u00e0 t\u0103ng d\u1ea7n.<\/p>\n<p>{{{infobox}}}Xem ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo\" target=\"_blank\" rel=\"noopener\">Qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng cao t\u1ea1i Coolmate!{{{\/infobox}}} {{{productpreview_list}}} 650d495aac852a1bce4bf342,6475847e7f7aac09c8530427 {{{\/productpreview_list}}}<\/p>\n<h2>5. H\u01b0\u1edbng d\u1eabn c\u00e1c b\u01b0\u1edbc ch\u1ea1y marathon hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_635.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: H\u01b0\u1edbng d\u1eabn ch\u1ea1y marathon hi\u1ec7u qu\u1ea3.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: H\u01b0\u1edbng d\u1eabn ch\u1ea1y marathon hi\u1ec7u qu\u1ea3.<\/figcaption><\/figure>\n<h3>5.1 Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch tr\u01b0\u1edbc khi ch\u1ea1y<\/h3>\n<p>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e1c kh\u1edbp, l\u00e0m n\u00f3ng c\u01a1 b\u1eafp b\u1eb1ng c\u00e1ch \u0111i b\u1ed9 200-300m tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y.<\/p>\n<h3>5.2 Nh\u1eefng l\u01b0u \u00fd trong qu\u00e1 tr\u00ecnh ch\u1ea1y<\/h3>\n<ul>\n<li>Ch\u1ea1y s\u1ea3i b\u01b0\u1edbc d\u00e0i, nh\u1ea5c ch\u00e2n cao h\u01a1n so v\u1edbi ch\u1ea1y c\u1ef1 ly ng\u1eafn.<\/li>\n<li>Ch\u1ea1m to\u00e0n b\u1ed9 b\u00e0n ch\u00e2n xu\u1ed1ng \u0111\u1ea5t.<\/li>\n<li>B\u1eaft \u0111\u1ea7u v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i, t\u0103ng t\u1ed1c \u0111\u1ed9 d\u1ea7n d\u1ea7n.<\/li>\n<li>\u0110i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 khi ch\u1ea1y l\u00ean d\u1ed1c v\u00e0 xu\u1ed1ng d\u1ed1c.<\/li>\n<\/ul>\n<h3>5.3 L\u01b0u \u00fd sau khi ch\u1ea1y<\/h3>\n<p>\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 h\u1ed3i s\u1ee9c, gi\u00e3n c\u01a1 5-10 ph\u00fat \u0111\u1ec3 tr\u00e1nh c\u0103ng c\u01a1.<\/p>\n<h2>6. H\u01b0\u1edbng d\u1eabn c\u00e1ch h\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y marathon<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_415.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: H\u00edt th\u1edf khi ch\u1ea1y marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: H\u00edt th\u1edf khi ch\u1ea1y marathon.<\/figcaption><\/figure>\n<p>H\u00edt th\u1edf \u0111\u00fang c\u00e1ch r\u1ea5t quan tr\u1ecdng. Nh\u1ecbp th\u1edf 2:2 (hai b\u01b0\u1edbc h\u00edt, hai b\u01b0\u1edbc th\u1edf) th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng. N\u00ean h\u00edt th\u1edf b\u1eb1ng m\u0169i \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u1ecdc s\u1ea1ch kh\u00f4ng kh\u00ed.<\/p>\n<h2>7. Nh\u1eefng l\u01b0u \u00fd c\u1ea7n bi\u1ebft khi ch\u1ea1y marathon<\/h2>\n<figure style=\"text-align: center;\"><img decoding=\"async\" src=\"https:\/\/n7media.coolmate.me\/image\/November2023\/marathon-la-gi-3149_101.jpg\" alt=\"H\u00ecnh \u1ea3nh minh h\u1ecda: L\u01b0u \u00fd khi ch\u1ea1y marathon.\" width=\"800\" height=\"600\" \/><figcaption>H\u00ecnh \u1ea3nh minh h\u1ecda: L\u01b0u \u00fd khi ch\u1ea1y marathon.<\/figcaption><\/figure>\n<ul>\n<li>\u0102n nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y 30 ph\u00fat.<\/li>\n<li>Chu\u1ea9n b\u1ecb \u0111\u1ea7y \u0111\u1ee7 trang ph\u1ee5c, n\u01b0\u1edbc u\u1ed1ng, kh\u0103n,\u2026<\/li>\n<li>B\u1ed5 sung n\u01b0\u1edbc v\u00e0 ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/li>\n<li>Duy tr\u00ec t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/li>\n<\/ul>\n<p>Coolmate hy v\u1ecdng b\u00e0i vi\u1ebft n\u00e0y \u0111\u00e3 gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 marathon v\u00e0 c\u00f3 nh\u1eefng k\u1ef9 thu\u1eadt ch\u1ea1y hi\u1ec7u qu\u1ea3. Ch\u00fac b\u1ea1n c\u00f3 m\u1ed9t tr\u1ea3i nghi\u1ec7m ch\u1ea1y marathon tuy\u1ec7t v\u1eddi!<\/p>\n<p>&#8220;Coolmate &#8211; N\u01a1i mua s\u1eafm \u0111\u00e1ng tin c\u1eady d\u00e0nh cho nam gi\u1edbi&#8221;.<\/p>\n<p>Theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog\" target=\"_blank\" rel=\"noopener\">CoolBlog<\/a> \u0111\u1ec3 xem th\u00eam c\u00e1c b\u00e0i vi\u1ebft th\u00fa v\u1ecb kh\u00e1c!<\/p>\n<p>{{{infobox}}}<\/p>\n<p>Xem th\u00eam:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/chay-nuoc-rut-5506\">Ch\u1ea1y n\u01b0\u1edbc r\u00fat l\u00e0 g\u00ec?<\/a><\/li>\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/triathlon-la-gi-3056\">Triathlon l\u00e0 g\u00ec?<\/a><\/li>\n<li><a href=\"https:\/\/www.coolmate.me\/blog\/quan-ao-chay-bo-mua-dong-phu-hop-2129\">Tips Ch\u1ecdn Trang Ph\u1ee5c Ch\u1ea1y B\u1ed9 M\u00f9a \u0110\u00f4ng<\/a><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ebfu b\u1ea1n \u0111ang mu\u1ed1n t\u00ecm hi\u1ec3u v\u1ec1 b\u1ed9 m\u00f4n marathon c\u0169ng nh\u01b0 nh\u1eefng k\u1ef9 thu\u1eadt ch\u1ea1y marathon hi\u1ec7u qu\u1ea3 th\u00ec nh\u1ea5t \u0111\u1ecbnh \u0111\u1eebng b\u1ecf qua b\u00e0i vi\u1ebft n\u00e0y nh\u00e9! B\u1ea1n \u0111am m\u00ea th\u1ec3 thao v\u00e0 \u0111\u1eb7c bi\u1ec7t y\u00eau th\u00edch marathon? B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 marathon, c\u00f9ng Coolmate kh\u00e1m ph\u00e1&#8230;<\/p>\n","protected":false},"author":75,"featured_media":18670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-5330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5330","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\/75"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5330"}],"version-history":[{"count":3,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5330\/revisions"}],"predecessor-version":[{"id":35477,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5330\/revisions\/35477"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/18670"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}