{"id":5865,"date":"2025-03-23T16:26:18","date_gmt":"2025-03-23T09:26:18","guid":{"rendered":"https:\/\/blog.coolmate.me\/moi-ngay-nen-chay-bo-bao-nhieu-phut-de-tot-cho-suc-khoe-5215-5865"},"modified":"2025-09-04T15:21:12","modified_gmt":"2025-09-04T08:21:12","slug":"moi-ngay-nen-chay-bo-bao-nhieu-phut-de-tot-cho-suc-khoe-5215","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/moi-ngay-nen-chay-bo-bao-nhieu-phut-de-tot-cho-suc-khoe-5215","title":{"rendered":"N\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y l\u00e0 \u0111\u1ee7? Nh\u1eefng l\u01b0u \u00fd b\u1ea1n n\u00ean bi\u1ebft!"},"content":{"rendered":"<p><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, nh\u01b0ng n&ecirc;n ch\u1ea1y bao nhi&ecirc;u ph&uacute;t m\u1ed7i ng&agrave;y \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u? \u0110i\u1ec1u \u0111&oacute; ph\u1ee5 thu\u1ed9c v&agrave;o m\u1ee5c ti&ecirc;u, th\u1ec3 tr\u1ea1ng v&agrave; kinh nghi\u1ec7m c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Trong b&agrave;i vi\u1ebft s\u1ebd n&agrave;y, <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Coolmate<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> s\u1ebd gi&uacute;p b\u1ea1n x&aacute;c \u0111\u1ecbnh th\u1eddi gian ch\u1ea1y ph&ugrave; h\u1ee3p nh\u1ea5t \u0111\u1ec3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 6pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N&ecirc;n ch\u1ea1y b\u1ed9 bao nhi&ecirc;u ph&uacute;t m\u1ed7i ng&agrave;y?<\/span><\/strong><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian ch\u1ea1y b\u1ed9 l&yacute; t\u01b0\u1edfng kh&ocirc;ng c\u1ed1 \u0111\u1ecbnh cho m\u1ecdi ng\u01b0\u1eddi. N&oacute; ph\u1ee5 thu\u1ed9c v&agrave;o m\u1ee5c ti&ecirc;u t\u1eadp luy\u1ec7n, th\u1ec3 tr\u1ea1ng v&agrave; m\u1ee9c \u0111\u1ed9 kinh nghi\u1ec7m c\u1ee7a t\u1eebng c&aacute; nh&acirc;n. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, b\u1ea1n c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh th\u1eddi gian ch\u1ea1y sao cho ph&ugrave; h\u1ee3p v\u1edbi b\u1ea3n th&acirc;n. H&atilde;y tham kh\u1ea3o b\u1ea3ng g\u1ee3i &yacute; th\u1eddi gian ph&ugrave; h\u1ee3p theo t\u1eebng \u0111\u1ed1i t\u01b0\u1ee3ng d\u01b0\u1edbi \u0111&acirc;y:<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-1.jpg\" alt=\"B\u1ea3ng th\u1eddi gian ch\u1ea1y b\u1ed9 m\u1ed7i ng&agrave;y cho t\u1eebng m\u1ee5c ti&ecirc;u v&agrave; \u0111\u1ed1i t\u01b0\u1ee3ng\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u1ea3ng th\u1eddi gian ch\u1ea1y b\u1ed9 m\u1ed7i ng&agrave;y cho t\u1eebng m\u1ee5c ti&ecirc;u v&agrave; \u0111\u1ed1i t\u01b0\u1ee3ng<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u01b0u &yacute;:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Pace (Nh\u1ecbp \u0111\u1ed9 ch\u1ea1y): \u0110&acirc;y l&agrave; ch\u1ec9 s\u1ed1 \u0111o t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi, th\u01b0\u1eddng \u0111\u01b0\u1ee3c t&iacute;nh theo ph&uacute;t\/km ho\u1eb7c ph&uacute;t\/d\u1eb7m. V&iacute; d\u1ee5: pace 6 ph&uacute;t\/km ngh\u0129a l&agrave; b\u1ea1n c\u1ea7n 6 ph&uacute;t \u0111\u1ec3 ch\u1ea1y 1 km.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5K (5 kilometers): C\u1ef1 ly ch\u1ea1y 5 km, ph&ugrave; h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">10K (10 kilometers): C\u1ef1 ly ch\u1ea1y 10 km, ph&ugrave; h\u1ee3p v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy&ecirc;n.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Tham kh\u1ea3o th&ecirc;m:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/thuat-ngu-chay-bo-1167\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">40 thu\u1eadt ng\u1eef ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p d&agrave;nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1. Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c 5K<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, m\u1ee5c ti&ecirc;u 5km l&agrave; l\u1ef1a ch\u1ecdn ph&ugrave; h\u1ee3p \u0111\u1ec3 l&agrave;m quen v\u1edbi ch\u1ea1y b\u1ed9. B\u1ea1n n&ecirc;n ch\u1ea1y kho\u1ea3ng 20&ndash;40 ph&uacute;t\/ ng&agrave;y, 3&ndash;5 bu\u1ed5i\/ tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 th&iacute;ch nghi v&agrave; h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng. Khi \u0111&atilde; quen, c&oacute; th\u1ec3 t\u0103ng d\u1ea7n l&ecirc;n 45&ndash;60 ph&uacute;t\/ ng&agrave;y nh\u01b0ng c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh t\u1eeb t\u1eeb \u0111\u1ec3 tr&aacute;nh qu&aacute; s\u1ee9c g&acirc;y ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi ch\u1ea1y \u1edf m\u1ee9c trung b&igrave;nh th\u01b0\u1eddng \u0111\u1eb7t m\u1ee5c ti&ecirc;u 24&ndash;40km\/ tu\u1ea7n. V\u1edbi ng\u01b0\u1eddi ch\u1ea1y ch\u1eadm, th\u1eddi gian m\u1ed7i bu\u1ed5i c&oacute; th\u1ec3 l&acirc;u h\u01a1n \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 kh\u1ed1i l\u01b0\u1ee3ng. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n nh\u1eb1m c\u1ea3i thi\u1ec7n th&agrave;nh t&iacute;ch, th\u1eddi gian ch\u1ea1y th\u01b0\u1eddng duy tr&igrave; \u1edf m\u1ee9c 45&ndash;60 ph&uacute;t\/ ng&agrave;y v&agrave; \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n h\u1ea7u h\u1ebft c&aacute;c ng&agrave;y trong tu\u1ea7n.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-2.jpg\" alt=\"Th\u1eddi gian v&agrave; t\u1ea7n su\u1ea5t ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti&ecirc;u 5K\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian v&agrave; t\u1ea7n su\u1ea5t ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti&ecirc;u 5K<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2. Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy&ecirc;n mu\u1ed1n chinh ph\u1ee5c 10K<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">V\u1edbi m\u1ee5c ti&ecirc;u chinh ph\u1ee5c c\u1ef1 ly 10km, b\u1ea1n n&ecirc;n ch\u1ea1y kho\u1ea3ng 45&ndash;60 ph&uacute;t\/ ng&agrave;y. Trong m\u1ed9t s\u1ed1 bu\u1ed5i ch\u1ea1y d&agrave;i h\u1eb1ng tu\u1ea7n, th\u1eddi gian c&oacute; th\u1ec3 k&eacute;o d&agrave;i \u0111\u1ebfn 80 ph&uacute;t, t&ugrave;y v&agrave;o th\u1ec3 l\u1ef1c c&aacute; nh&acirc;n. Tuy nhi&ecirc;n, kh&ocirc;ng n&ecirc;n ch\u1ea1y qu&aacute; l&acirc;u \u0111\u1ec3 tr&aacute;nh g&acirc;y &aacute;p l\u1ef1c l&ecirc;n c\u01a1 th\u1ec3.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L&uacute;c n&agrave;y, c\u01a1 th\u1ec3 b\u1ea1n \u0111&atilde; quen v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng. B\u1ea1n c&oacute; th\u1ec3 t\u1eadp trung v&agrave;o vi\u1ec7c duy tr&igrave; m\u1ed9t t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh trong su\u1ed1t bu\u1ed5i ch\u1ea1y \u0111\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n v&agrave; hi\u1ec7u qu\u1ea3.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-3.jpg\" alt=\"Th\u1eddi gian v&agrave; t\u1ea7n su\u1ea5t ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti&ecirc;u 10K\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian v&agrave; t\u1ea7n su\u1ea5t ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti&ecirc;u 10K<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3. Ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c&acirc;n, \u0111\u1ed1t m\u1ee1<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3m c&acirc;n l&agrave; m\u1ed9t trong nh\u1eefng m\u1ee5c ti&ecirc;u ph\u1ed5 bi\u1ebfn khi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9. Theo chuy&ecirc;n gia David Wiener, ch\u1ea1y 30 ph&uacute;t m\u1ed7i ng&agrave;y c&oacute; th\u1ec3 gi&uacute;p \u0111\u1ed1t t\u1eeb 280&ndash;520 calo. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u, b\u1ea1n n&ecirc;n duy tr&igrave; ch\u1ea1y 30&ndash;60 ph&uacute;t\/ ng&agrave;y, &iacute;t nh\u1ea5t 5 ng&agrave;y\/ tu\u1ea7n, k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng khoa h\u1ecdc.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i s\u1ebd gi&uacute;p c\u01a1 th\u1ec3 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n. T\u1eadp qu&aacute; &iacute;t khi\u1ebfn calo \u0111\u1ed1t ch&aacute;y kh&ocirc;ng \u0111\u1ee7, c&ograve;n ch\u1ea1y qu&aacute; nhi\u1ec1u c&oacute; th\u1ec3 g&acirc;y m\u1ec7t m\u1ecfi, t\u0103ng hormone g&acirc;y \u0111&oacute;i v&agrave; ph\u1ea3n t&aacute;c d\u1ee5ng. V&igrave; v\u1eady, duy tr&igrave; l\u1ecbch ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n v&agrave; d&agrave;nh &iacute;t nh\u1ea5t m\u1ed9t ng&agrave;y ngh\u1ec9 m\u1ed7i tu\u1ea7n l&agrave; h\u1ee3p l&yacute;.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-4.jpg\" alt=\"Ch\u1ea1y b\u1ed9 30&ndash;60 ph&uacute;t m\u1ed7i ng&agrave;y k\u1ebft h\u1ee3p \u0103n u\u1ed1ng khoa h\u1ecdc gi&uacute;p gi\u1ea3m c&acirc;n hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 30&ndash;60 ph&uacute;t m\u1ed7i ng&agrave;y k\u1ebft h\u1ee3p \u0103n u\u1ed1ng khoa h\u1ecdc gi&uacute;p gi\u1ea3m c&acirc;n hi\u1ec7u qu\u1ea3<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Kh&aacute;m ph&aacute; th&ecirc;m:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/30-phut-chay-bo-luong-calo-tieu-thu-5-loi-ich-cua-chay-bo-voi-suc-khoe-5207\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Gi\u1ea3i \u0111&aacute;p: Ch\u1ea1y b\u1ed9 30 ph&uacute;t ch&aacute;y bao nhi&ecirc;u calo?<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4. Ng\u01b0\u1eddi mu\u1ed1n duy tr&igrave; s\u1ee9c kh\u1ecfe v&agrave; gi\u1ea3m c\u0103ng th\u1eb3ng<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 kh&ocirc;ng ch\u1ec9 gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m&agrave; c&ograve;n mang l\u1ea1i l\u1ee3i &iacute;ch l\u1edbn cho tinh th\u1ea7n. Theo khuy\u1ebfn ngh\u1ecb t\u1eeb Trung t&acirc;m Ki\u1ec3m so&aacute;t v&agrave; Ph&ograve;ng ng\u1eeba D\u1ecbch b\u1ec7nh (CDC) Hoa K\u1ef3, ch\u1ec9 c\u1ea7n 150 ph&uacute;t v\u1eadn \u0111\u1ed9ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ph\u1ea3i m\u1ed7i tu\u1ea7n t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 25 &#8211; 30 ph&uacute;t\/ ng&agrave;y, 5 ng&agrave;y\/tu\u1ea7n \u0111\u1ee7 \u0111\u1ec3 duy tr&igrave; s\u1ee9c kh\u1ecfe, c\u1ea3i thi\u1ec7n t&acirc;m tr\u1ea1ng v&agrave; t\u0103ng tu\u1ed5i th\u1ecd.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Theo nghi&ecirc;n c\u1ee9u t\u1eeb Th\u01b0 vi\u1ec7n Y khoa Qu\u1ed1c gia Hoa K\u1ef3 (National Library of Medicine), nh\u1eefng ng\u01b0\u1eddi duy tr&igrave; th&oacute;i quen ch\u1ea1y b\u1ed9 c&oacute; nguy c\u01a1 t\u1eed vong s\u1edbm th\u1ea5p h\u01a1n t\u1eeb 25% \u0111\u1ebfn 40% v&agrave; c&oacute; th\u1ec3 s\u1ed1ng l&acirc;u h\u01a1n trung b&igrave;nh kho\u1ea3ng 3 n\u0103m so v\u1edbi ng\u01b0\u1eddi kh&ocirc;ng ch\u1ea1y.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-5.jpg\" alt=\"Ch\u1ea1y b\u1ed9 25 - 30 ph&uacute;t m\u1ed7i ng&agrave;y gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, tinh th\u1ea7n v&agrave; k&eacute;o d&agrave;i tu\u1ed5i th\u1ecd\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 25 &#8211; 30 ph&uacute;t m\u1ed7i ng&agrave;y gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, tinh th\u1ea7n v&agrave; k&eacute;o d&agrave;i tu\u1ed5i th\u1ecd<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\">{{{infobox}}} <span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; T&igrave;m hi\u1ec3u ngay:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/loi-ich-cua-chay-bo-1238\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">17 l\u1ee3i &iacute;ch c\u1ee7a ch\u1ea1y b\u1ed9 m&agrave; b\u1ea1n kh&ocirc;ng th\u1ec3 b\u1ecf qua<\/span><\/a> {{{\/infobox}}}<\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5. Ng\u01b0\u1eddi mu\u1ed1n t\u0103ng s\u1ee9c b\u1ec1n<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng s\u1ee9c b\u1ec1n l&agrave; m\u1ee5c ti&ecirc;u quan tr\u1ecdng n\u1ebfu b\u1ea1n mu\u1ed1n duy tr&igrave; ch\u1ea1y b\u1ed9 trong th\u1eddi gian d&agrave;i m&agrave; kh&ocirc;ng b\u1ecb \u0111u\u1ed1i s\u1ee9c. Kh&aacute;c v\u1edbi s\u1ee9c m\u1ea1nh hay t\u1ed1c \u0111\u1ed9, s\u1ee9c b\u1ec1n t\u1eadp trung v&agrave;o kh\u1ea3 n\u0103ng duy tr&igrave; ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh trong th\u1eddi gian d&agrave;i m&agrave; kh&ocirc;ng ki\u1ec7t s\u1ee9c.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n, h&atilde;y b\u1eaft \u0111\u1ea7u ch\u1ea1y 30&ndash;40 ph&uacute;t m\u1ed7i bu\u1ed5i v&agrave; t\u0103ng d\u1ea7n th\u1eddi gian th&ecirc;m 5&ndash;10 ph&uacute;t\/ tu\u1ea7n. \u01afu ti&ecirc;n ch\u1ea1y ch\u1eadm, th\u1edf \u0111\u1ec1u v&agrave; t\u1eadp trung v&agrave;o duy tr&igrave; th\u1eddi gian. Khi \u0111&atilde; quen, c&oacute; th\u1ec3 ch\u1ea1y 45&ndash;60 ph&uacute;t\/ ng&agrave;y, k\u1ebft h\u1ee3p th&ecirc;m bu\u1ed5i ch\u1ea1y Tempo, <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/chay-interval-la-gi-1710\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">ch\u1ea1y Interval<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">. M\u1ed9t bu\u1ed5i ch\u1ea1y d&agrave;i trong tu\u1ea7n c&oacute; th\u1ec3 k&eacute;o d&agrave;i \u0111\u1ebfn 90 ph&uacute;t (kho\u1ea3ng 25 km) \u0111\u1ec3 n&acirc;ng cao s\u1ee9c b\u1ec1n t\u1ed5ng th\u1ec3.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-6.jpg\" alt=\"Ch\u1ea1y b\u1ed9 k\u1ebft h\u1ee3p ch\u1ea1y Interval gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 k\u1ebft h\u1ee3p ch\u1ea1y Interval gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n hi\u1ec7u qu\u1ea3<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">6. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 Marathon<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi luy\u1ec7n t\u1eadp \u1edf c\u1ea5p \u0111\u1ed9 b&aacute;n Marathon ho\u1eb7c Marathon th\u01b0\u1eddng \u0111&atilde; c&oacute; n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t v&agrave; c\u1ea7n duy tr&igrave; c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n. Trung b&igrave;nh, h\u1ecd ch\u1ea1y kho\u1ea3ng 56&ndash;96 km\/ tu\u1ea7n (10&ndash;16 km\/ ng&agrave;y), v\u1edbi c&aacute;c bu\u1ed5i ch\u1ea1y k&eacute;o d&agrave;i 60&ndash;90 ph&uacute;t. Bu\u1ed5i ch\u1ea1y d&agrave;i cu\u1ed1i tu\u1ea7n c&oacute; th\u1ec3 l&ecirc;n t\u1edbi 3 gi\u1edd ho\u1eb7c h\u01a1n t&ugrave;y gi&aacute;o &aacute;n.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T&ugrave;y m\u1ee5c ti&ecirc;u, ng\u01b0\u1eddi ch\u1ea1y b&aacute;n Marathon n&ecirc;n luy\u1ec7n t\u1eadp t\u1ed1i thi\u1ec3u 2 gi\u1edd\/ng&agrave;y, c&ograve;n Marathon to&agrave;n ph\u1ea7n c&oacute; th\u1ec3 c\u1ea7n \u0111\u1ebfn 4 gi\u1edd\/ng&agrave;y. Vi\u1ec7c k\u1ebft h\u1ee3p ch\u1ea1y d&agrave;i, ph\u1ee5c h\u1ed3i, dinh d\u01b0\u1ee1ng v&agrave; ngh\u1ec9 ng\u01a1i h\u1ee3p l&yacute; l&agrave; y\u1ebfu t\u1ed1 b\u1eaft bu\u1ed9c \u1edf giai \u0111o\u1ea1n n&agrave;y.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-7.jpg\" alt=\"Ng\u01b0\u1eddi luy\u1ec7n Marathon c\u1ea7n ch\u1ea1y 2 &ndash; 4 gi\u1edd\/ng&agrave;y, c\u1ea7n luy\u1ec7n t\u1eadp v&agrave; ngh\u1ec9 ng\u01a1i h\u1ee3p l&yacute;\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi luy\u1ec7n Marathon c\u1ea7n ch\u1ea1y 2 &ndash; 4 gi\u1edd\/ng&agrave;y, c\u1ea7n luy\u1ec7n t\u1eadp v&agrave; ngh\u1ec9 ng\u01a1i h\u1ee3p l&yacute;<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">7. Ng\u01b0\u1eddi mu\u1ed1n ch\u1ea1y b\u1ed9 t\u1ed1c \u0111\u1ed9 cao<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9, b\u1ea1n n&ecirc;n b\u1ed5 sung c&aacute;c bu\u1ed5i ch\u1ea1y ng\u1eaft qu&atilde;ng c\u01b0\u1eddng \u0111\u1ed9 cao (interval training) v&agrave;o gi&aacute;o &aacute;n. Thay v&igrave; ch\u1ea1y \u0111\u1ec1u, h&atilde;y lu&acirc;n phi&ecirc;n gi\u1eefa c&aacute;c \u0111o\u1ea1n ch\u1ea1y n\u01b0\u1edbc r&uacute;t ng\u1eafn (v&iacute; d\u1ee5: 1 ph&uacute;t ch\u1ea1y nhanh) v&agrave; c&aacute;c qu&atilde;ng ngh\u1ec9 b\u1eb1ng \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y ch\u1eadm (kho\u1ea3ng 2 ph&uacute;t).<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C&aacute;c b&agrave;i t\u1eadp nh\u01b0 Interval, Tempo run ho\u1eb7c Hill repeat n&ecirc;n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n 1&ndash;2 bu\u1ed5i\/ tu\u1ea7n, k&eacute;o d&agrave;i 30&ndash;60 ph&uacute;t\/ bu\u1ed5i. Nh\u1eefng ng&agrave;y c&ograve;n l\u1ea1i, b\u1ea1n n&ecirc;n duy tr&igrave; c&aacute;c bu\u1ed5i ch\u1ea1y nh\u1eb9 ho\u1eb7c ch\u1ea1y d&agrave;i \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i v&agrave; duy tr&igrave; n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c.<\/span><\/strong><\/span><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">8. Tr\u1ebb em khi ch\u1ea1y b\u1ed9<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i &iacute;ch cho s\u1ef1 ph&aacute;t tri\u1ec3n th\u1ec3 ch\u1ea5t v&agrave; tinh th\u1ea7n c\u1ee7a tr\u1ebb, \u0111\u1eb7c bi\u1ec7t l&agrave; gi&uacute;p t\u0103ng s\u1ee9c b\u1ec1n, h\u1ed7 tr\u1ee3 ph&aacute;t tri\u1ec3n chi\u1ec1u cao v&agrave; h&igrave;nh th&agrave;nh th&oacute;i quen v\u1eadn \u0111\u1ed9ng t&iacute;ch c\u1ef1c.<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tr\u1ebb d\u01b0\u1edbi 14 tu\u1ed5i:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">10 &#8211; 15 ph&uacute;t\/ng&agrave;y<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, kh&ocirc;ng n&ecirc;n t\u1eadp qu&aacute; 3 ng&agrave;y\/tu\u1ea7n. M\u1ee5c ti&ecirc;u ch&iacute;nh l&agrave; r&egrave;n luy\u1ec7n v&agrave; t\u1ea1o ni\u1ec1m vui v\u1eadn \u0111\u1ed9ng.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tr\u1ebb trong \u0111\u1ed9 tu\u1ed5i d\u1eady th&igrave;:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">30 &#8211; 45 ph&uacute;t\/ng&agrave;y<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, c&oacute; th\u1ec3 ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n h\u01a1n \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph&aacute;t tri\u1ec3n chi\u1ec1u cao v&agrave; th\u1ec3 ch\u1ea5t.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 kh&ocirc;ng ch\u1ec9 t\u1ed1t cho th\u1ec3 ch\u1ea5t m&agrave; c&ograve;n gi&uacute;p tr\u1ebb gi\u1ea3m l\u1ec7 thu\u1ed9c v&agrave;o thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed, t\u1ea1o c\u1ea3m gi&aacute;c h\u1ee9ng kh\u1edfi t\u1ef1 nhi&ecirc;n. Theo m\u1ed9t nghi&ecirc;n c\u1ee9u t\u1eeb <\/span><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ti\u1ebfn s\u0129 Anna Lembke<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec1 c\u1eadp trong cu\u1ed1n <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.annalembke.com\/dopamine-nation\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Dopamine Nation<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, s\u1ef1 m\u1ea5t c&acirc;n b\u1eb1ng dopamine c&oacute; th\u1ec3 khi\u1ebfn tr\u1ebb d\u1ec5 r\u01a1i v&agrave;o tr\u1ea1ng th&aacute;i ch&aacute;n n\u1ea3n ho\u1eb7c th\u1eadm ch&iacute; l&agrave; tr\u1ea7m c\u1ea3m n\u1ebfu kh&ocirc;ng \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng l&agrave;nh m\u1ea1nh v&agrave; c&acirc;n b\u1eb1ng t&acirc;m tr&iacute;.<\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/July2025\/nen-chay-bo-bao-nhieu-phut-moi-ngay-8.jpg\" alt=\"Ch\u1ea1y b\u1ed9 gi&uacute;p tr\u1ebb ph&aacute;t tri\u1ec3n to&agrave;n di\u1ec7n\" width=\"1200\" height=\"900\"><br \/><\/span><\/span><\/strong><\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 gi&uacute;p tr\u1ebb ph&aacute;t tri\u1ec3n to&agrave;n di\u1ec7n<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 6pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C&oacute; n&ecirc;n ch\u1ea1y b\u1ed9 m\u1ed7i ng&agrave;y kh&ocirc;ng?<\/span><\/strong><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">D&ugrave; ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i &iacute;ch thi\u1ebft th\u1ef1c, tuy nhi&ecirc;n b\u1ea1n kh&ocirc;ng nh\u1ea5t thi\u1ebft ph\u1ea3i ch\u1ea1y b\u1ed9 m\u1ed7i ng&agrave;y. N\u1ebfu kh&ocirc;ng c&oacute; ng&agrave;y ngh\u1ec9 ph&ugrave; h\u1ee3p, vi\u1ec7c ch\u1ea1y li&ecirc;n t\u1ee5c c&oacute; th\u1ec3 g&acirc;y ra nhi\u1ec1u h\u1ec7 qu\u1ea3 nh\u01b0:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng do qu&aacute; t\u1ea3i<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> (\u0111au \u1ed1ng ch&acirc;n, vi&ecirc;m g&acirc;n, vi&ecirc;m bao ho\u1ea1t d\u1ecbch, g&atilde;y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng,&#8230;), \u0111\u1eb7c bi\u1ec7t n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c kh&ocirc;ng c&oacute; l\u1ecbch t\u1eadp ph&ugrave; h\u1ee3p.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n v&agrave; kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> n\u1ebfu c\u01a1 th\u1ec3 b\u1ecb r\u01a1i v&agrave;o tr\u1ea1ng th&aacute;i t\u1eadp luy\u1ec7n qu&aacute; s\u1ee9c trong th\u1eddi gian d&agrave;i.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Suy gi\u1ea3m mi\u1ec5n d\u1ecbch<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> do c\u0103ng th\u1eb3ng th\u1ec3 ch\u1ea5t li&ecirc;n t\u1ee5c l&agrave;m r\u1ed1i lo\u1ea1n hormone, t\u0103ng cortisol v&agrave; gi\u1ea3m kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i t\u1ef1 nhi&ecirc;n.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Thi\u1ebfu s\u1ef1 \u0111a d\u1ea1ng trong luy\u1ec7n t\u1eadp<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">, d\u1ec5 b\u1ecf qua c&aacute;c b&agrave;i t\u1eadp b\u1ed5 tr\u1ee3 nh\u01b0 r&egrave;n luy\u1ec7n s\u1ee9c m\u1ea1nh, th\u0103ng b\u1eb1ng ho\u1eb7c linh ho\u1ea1t \u0111&acirc;y l&agrave; nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng gi&uacute;p c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y v&agrave; ng\u0103n ng\u1eeba ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u01b0u &yacute;:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> N&ecirc;n b\u1eaft \u0111\u1ea7u v\u1edbi l\u1ecbch ch\u1ea1y 2&ndash;3 bu\u1ed5i\/tu\u1ea7n, xen k\u1ebd c&aacute;c bu\u1ed5i ngh\u1ec9 ho\u1eb7c t\u1eadp nh\u1eb9, sau \u0111&oacute; t\u0103ng d\u1ea7n n\u1ebfu c\u01a1 th\u1ec3 \u0111&aacute;p \u1ee9ng t\u1ed1t.<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 6pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Nh\u1eefng c&acirc;u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/span><\/strong><\/span><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3km l&agrave; bao nhi&ecirc;u ph&uacute;t?<\/span><\/strong><\/span><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1eddi gian ch\u1ea1y 3km ph\u1ee5 thu\u1ed9c v&agrave;o t\u1ed1c \u0111\u1ed9 v&agrave; th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u (7-8 ph&uacute;t\/km):<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Kho\u1ea3ng 21 &#8211; 24 ph&uacute;t.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi ch\u1ea1y kh&aacute; (5-6 ph&uacute;t\/km):<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Kho\u1ea3ng 15 &#8211; 18 ph&uacute;t.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<h3 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 16pt; margin-bottom: 4pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N&ecirc;n ch\u1ea1y b\u1ed9 v&agrave;o l&uacute;c n&agrave;o?<\/span><\/strong><\/span><\/h3>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Bu\u1ed5i s&aacute;ng:<\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Gi&uacute;p t\u0103ng trao \u0111\u1ed5i ch\u1ea5t, \u0111\u1ed1t calo hi\u1ec7u qu\u1ea3 h\u01a1n, h&igrave;nh th&agrave;nh th&oacute;i quen t\u1ed1t v&agrave; c\u1ea3i thi\u1ec7n t&acirc;m tr\u1ea1ng su\u1ed1t ng&agrave;y d&agrave;i.<\/span><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Bu\u1ed5i chi\u1ec1u\/t\u1ed1i: <\/span><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi&uacute;p gi\u1ea3m c\u0103ng th\u1eb3ng, th\u01b0 gi&atilde;n sau ng&agrave;y l&agrave;m vi\u1ec7c v&agrave; linh ho\u1ea1t h\u01a1n v\u1ec1 th\u1eddi gian t\u1eadp.<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y b\u1ed9 v&agrave;o s&aacute;ng hay t\u1ed1i \u0111\u1ec1u c&oacute; nh\u1eefng l\u1ee3i &iacute;ch ri&ecirc;ng, v&igrave; th\u1ebf h&atilde;y ch\u1ecdn th\u1eddi \u0111i\u1ec3m ph&ugrave; h\u1ee3p t&ugrave;y theo l\u1ecbch tr&igrave;nh sinh ho\u1ea1t v&agrave; m\u1ee5c ti&ecirc;u t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/span><\/strong><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.38; margin-top: 18pt; margin-bottom: 6pt; text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebft lu\u1eadn<\/span><\/strong><\/span><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tr&ecirc;n \u0111&acirc;y l&agrave; nh\u1eefng th&ocirc;ng tin gi&uacute;p b\u1ea1n gi\u1ea3i \u0111&aacute;p th\u1eafc m\u1eafc &ldquo;n&ecirc;n ch\u1ea1y b\u1ed9 bao nhi&ecirc;u ph&uacute;t m\u1ed7i ng&agrave;y l&agrave; \u0111\u1ee7&rdquo; v&agrave; hi\u1ec3u r&otilde; h\u01a1n v\u1ec1 l\u1ee3i &iacute;ch s\u1ee9c kh\u1ecfe m&agrave; b\u1ed9 m&ocirc;n n&agrave;y mang l\u1ea1i. \u0110\u1eebng qu&ecirc;n chu\u1ea9n b\u1ecb cho m&igrave;nh nh\u1eefng b\u1ed9 <\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/collection\/coolmate-activewear\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">qu\u1ea7n &aacute;o th\u1ec3 thao<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ebfn t\u1eeb Coolmate \u0111\u1ec3 m\u1ed7i b\u01b0\u1edbc ch\u1ea1y th&ecirc;m tho\u1ea3i m&aacute;i v&agrave; hi\u1ec7u qu\u1ea3. Theo d&otilde;i<\/span><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\"><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> <\/span><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">CoolBlog<\/span><\/a><span style=\"color: rgb(0, 0, 0); font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 bi\u1ebft th&ecirc;m nhi\u1ec1u th&ocirc;ng tin h\u1eefu &iacute;ch!<\/span><\/strong><\/span><\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Ngu\u1ed3n tham kh\u1ea3o:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/marathonhandbook.com\/how-long-should-you-run-a-day\/\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">How Long Should You Run A Day?<\/span><\/a><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28365296\/\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Running as a Key Lifestyle Medicine for Longevity<\/span><\/a><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/www.nike.com\/a\/running-everyday-benefits\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">The Benefits and Drawbacks of Running Every Day<\/span><\/a><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/therunexperience.com\/best-time-to-run\/\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Best Time To Run: Pros &amp; Cons of Morning, Afternoon &amp; Evening Runs<\/span><\/a><\/strong><\/span><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<br \/><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><\/strong><\/span><\/p>\n<p>{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><span style=\"color: rgb(0, 0, 0); font-weight: bold; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Xem th&ecirc;m:<\/span><\/strong><\/span><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/nen-chay-bo-thoi-gian-nao\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">N&ecirc;n Ch\u1ea1y B\u1ed9 V&agrave;o Th\u1eddi Gian N&agrave;o \u0110\u1ec3 \u0110\u1ea1t Hi\u1ec7u Su\u1ea5t &amp; T\u1ed1t Cho S\u1ee9c Kh\u1ecfe?<\/span><\/a><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/dong-tac-khoi-dong-truoc-khi-chay-bo-1280\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">9 \u0111\u1ed9ng t&aacute;c kh\u1edfi \u0111\u1ed9ng khi ch\u1ea1y b\u1ed9 tr&aacute;nh b\u1ecb chu\u1ed9t r&uacute;t<\/span><\/a><\/strong><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/www.coolmate.me\/blog\/chay-bo-15-phut-giam-bao-nhieu-calo-cach-dot-chay-calo-cho-nguoi-ban-ron-5214\"><span style=\"color: rgb(17, 85, 204); font-weight: 400; font-style: italic; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">Gi\u1ea3i \u0110&aacute;p: Ch\u1ea1y b\u1ed9 15 ph&uacute;t gi\u1ea3m bao nhi&ecirc;u calo?<\/span><\/a><\/strong><\/span><\/li>\n<\/ul>\n<p>{{{\/infobox}}}<br \/><span style=\"font-family: arial, helvetica, sans-serif;\"><strong id=\"docs-internal-guid-63b5359e-7fff-fbb3-59b2-fa34f4b2c696\" style=\"font-weight: normal;\"><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 gi&uacute;p c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n, nh\u01b0ng n&ecirc;n ch\u1ea1y bao nhi&ecirc;u ph&uacute;t m\u1ed7i ng&agrave;y \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u? \u0110i\u1ec1u \u0111&oacute; ph\u1ee5 thu\u1ed9c v&agrave;o m\u1ee5c ti&ecirc;u, th\u1ec3 tr\u1ea1ng v&agrave; kinh nghi\u1ec7m c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Trong b&agrave;i vi\u1ebft s\u1ebd n&agrave;y, Coolmate s\u1ebd gi&uacute;p b\u1ea1n x&aacute;c \u0111\u1ecbnh th\u1eddi gian ch\u1ea1y&#8230;<\/p>\n","protected":false},"author":7,"featured_media":19206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-5865","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\/5865","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\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5865"}],"version-history":[{"count":1,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5865\/revisions"}],"predecessor-version":[{"id":12365,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5865\/revisions\/12365"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/19206"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}