{"id":1241,"date":"2020-03-20T17:25:25","date_gmt":"2020-03-20T17:25:25","guid":{"rendered":"https:\/\/blog.ngocha.biz\/?p=1241"},"modified":"2026-05-27T18:21:12","modified_gmt":"2026-05-27T18:21:12","slug":"chay-marathon-duoi-3h30p","status":"publish","type":"post","link":"https:\/\/blog.ngocha.biz\/?p=1241","title":{"rendered":"Ch\u1ea1y marathon d\u01b0\u1edbi 3h30p"},"content":{"rendered":"

(\u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 b\u00e0i vi\u1ebft l\u00e0m sao b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh marathon d\u01b0\u1edbi 3h30p; ch\u1ec9 l\u00e0 chia s\u1ebb v\u1ec1 \u00edch l\u1ee3i c\u1ee7a ch\u1ea1y b\u1ed9)<\/p>\n

C\u00e1ch \u0111\u00e2y 1 n\u0103m m\u00ecnh \u0111\u00e3 c\u00f3 b\u00e0i chia s\u1ebb v\u1ec1 l\u00e0m sao \u0111\u1ec3 ch\u1ea1y marathon 42,195km d\u01b0\u1edbi 4 gi\u1edd<\/a>. H\u1ed3i \u0111\u00f3 m\u00ecnh m\u1edbi ch\u1ec9 v\u1eeba \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau d\u01b0\u1edbi 4h. Gi\u1edd \u0111\u00e2y sau 1 n\u0103m, m\u00ecnh \u0111\u00e3 \u0111\u1ea1t m\u1ed1c ho\u00e0n th\u00e0nh marathon d\u01b0\u1edbi 3h30p. M\u1ed1c 3h30p hay c\u00f2n g\u1ecdi l\u00e0 sub330 l\u00e0 m\u1ed1c c\u1ef1c k\u1ef3 kh\u00f3 kh\u0103n. N\u1ebfu t\u00ednh c\u1ea3 n\u01b0\u1edbc Vi\u1ec7t Nam sau khi lo\u1ea1i tr\u1eeb d\u00e2n chuy\u00ean nghi\u1ec7p th\u00ec c\u00f3 l\u1ebd ch\u1ec9 d\u01b0\u1edbi 200 ng\u01b0\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed1c n\u00e0y t\u1ea1i c\u00e1c cu\u1ed9c thi ch\u00ednh th\u1ee9c. V\u00e0i d\u00f2ng chia s\u1ebb nh\u00e2n s\u1ef1 ki\u1ec7n n\u00e0y d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111ang v\u00e0 s\u1ebd tr\u1edf th\u00e0nh NG\u01af\u1edcI CH\u1ea0Y B\u1ed8.<\/p>\n

    \n
  1. T\u1ea1i sao m\u00ecnh l\u1ea1i t\u1eadp ch\u1ea1y m\u00e0 kh\u00f4ng ph\u1ea3i m\u1ed9t m\u00f4n th\u1ec3 thao n\u00e0o kh\u00e1c?<\/strong><\/li>\n<\/ol>\n

    M\u00ecnh \u0111\u00e3 tr\u1ea3i qua m\u1ed9t v\u00e0i m\u00f4n th\u1ec3 thao nh\u01b0 b\u01a1i, v\u00f5 thu\u1eadt, b\u00f3ng b\u00e0n; nh\u01b0ng kh\u00f4ng c\u00f3 m\u00f4n n\u00e0o g\u1eafn b\u00f3 v\u00e0 li\u00ean t\u1ee5c nh\u01b0 \u0111\u1ed1i v\u1edbi ch\u1ea1y b\u1ed9. V\u00ec m\u00ecnh c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn r\u00f5 r\u00e0ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 li\u00ean quan m\u1eadt thi\u1ebft t\u1edbi n\u0103ng su\u1ea5t lao \u0111\u1ed9ng. N\u1ebfu b\u1ea1n ch\u1ea1y nhanh h\u01a1n th\u00ec thao t\u00e1c c\u1ee7a b\u1ea1n c\u0169ng nhanh nh\u1eb9n h\u01a1n m\u00e0 \u0111\u1ea7u \u00f3c b\u1ea1n c\u0169ng nh\u1ea1y b\u00e9n h\u01a1n.<\/p>\n

    C\u00e2u h\u1ecfi c\u00f3 th\u1ec3 l\u00e0, b\u1ea5t c\u1ee9 m\u00f4n th\u1ec3 thao n\u00e0o c\u0169ng v\u1eady ch\u1ee9 ? M\u00ecnh c\u00f3 th\u1ec3 b\u01a1i 4km li\u00ean t\u1ee5c trong 2 gi\u1edd, v\u00e0 d\u00e0i h\u01a1n n\u1ebfu c\u00f3 th\u1eddi gian; v\u00f5 thu\u1eadt c\u0169ng kh\u00f4ng \u0111\u1ebfn n\u1ed7i t\u1ec7. N\u00f3i chung m\u1eb7c d\u00f9 m\u00ecnh kh\u00f4ng c\u00f3 t\u1ed1 ch\u1ea5t v\u1eadn \u0111\u1ed9ng nh\u01b0ng m\u00f4n n\u00e0o c\u0169ng v\u1eady, m\u00ecnh r\u1ea5t ch\u0103m ch\u1ec9 n\u00ean th\u00e0nh t\u00edch kh\u00e1 t\u1ed1t. Nh\u1edd tr\u1ea3i nghi\u1ec7m \u0111a d\u1ea1ng c\u00e1c m\u00f4n th\u1ec3 thao, m\u00ecnh c\u00f3 th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh ch\u1eafc ch\u1eafn r\u1eb1ng ch\u1ec9 c\u00f3 ch\u1ea1y m\u1edbi mang l\u1ea1i n\u0103ng su\u1ea5t lao \u0111\u1ed9ng g\u1ea7n nh\u01b0 kh\u00f4ng c\u00f3 \u0111i\u1ec3m d\u1eebng; c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c \u0111\u1ec1u c\u00f3 nh\u1eefng gi\u1edbi h\u1ea1n n\u00ean s\u1ebd t\u1edbi m\u1ed9t m\u1ee9c n\u0103ng su\u1ea5t n\u00e0o \u0111\u00f3 s\u1ebd d\u1eebng l\u1ea1i.<\/p>\n

    Ngo\u00e0i ra b\u1ea5t c\u1ee9 \u00f4ng n\u00e0o ch\u1ea1y b\u1ed9 nhi\u1ec1u c\u0169ng \u0111\u1ec1u l\u00e0 tri\u1ebft gia h\u1ebft. C\u00e1c \u00f4ng \u00fd c\u00f3 th\u1ec3 cho b\u1ea1n m\u1ed9t tr\u00e0ng giang \u0111\u1ea1i h\u1ea3i c\u00e1c tri\u1ebft l\u00fd s\u1ed1ng \u0111\u00fac r\u00fat \u0111\u01b0\u1ee3c trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. Trong qu\u00e1 tr\u00ecnh ch\u1ea1y v\u00e0i gi\u1edd li\u00ean t\u1ee5c, con ng\u01b0\u1eddi ta ch\u1ed1ng ch\u1ecdi ham mu\u1ed1n b\u1ecf cu\u1ed9c b\u1eb1ng nh\u1eefng suy ngh\u0129 \u0111\u01b0\u1eddng ch\u1ea1y gi\u1ed1ng nh\u01b0 \u0111\u01b0\u1eddng \u0111\u1eddi. V\u00e0 \u0111\u1ea3m b\u1ea3o \u00f4ng n\u00e0o ho\u00e0n th\u00e0nh xong trong \u0111\u1ea7u c\u00e1c \u00f4ng \u00fd c\u00f3 v\u00f4 v\u00e0n nh\u1eefng \u0111i\u1ec1u mu\u1ed1n n\u00f3i, ch\u1eb3ng qua tr\u00ecnh v\u0103n th\u01a1 kh\u00f4ng cao n\u00ean kh\u00f4ng th\u1ec3 hi\u1ec7n ra h\u1ebft m\u00e0 th\u00f4i. D\u00f9 sao kh\u00f4ng ph\u1ea3i ai c\u0169ng gi\u1ecfi vi\u1ebft nh\u01b0 nh\u00e0 v\u0103n Haruki Murakami c\u00f3 h\u1eb3n cu\u1ed1n s\u00e1ch “T\u00f4i n\u00f3i g\u00ec khi n\u00f3i v\u1ec1 ch\u1ea1y b\u1ed9”, <\/strong>m\u1ed9t cu\u1ed1n s\u00e1ch r\u1ea5t th\u00fa v\u1ecb.<\/p>\n

    Trung b\u00ecnh m\u1ed7i n\u0103m m\u00ecnh d\u00e0nh h\u01a1n 365 gi\u1edd cho ch\u1ea1y; c\u00f3 ngh\u0129a l\u00e0 trung b\u00ecnh m\u1ed7i ng\u00e0y m\u00ecnh d\u00e0nh 1 gi\u1edd \u0111\u1ec3 ch\u1ea1y; ch\u01b0a k\u1ec3 kho\u1ea3ng th\u1eddi gian ph\u1ea3i chu\u1ea9n b\u1ecb tr\u01b0\u1edbc \u0111\u00f3 l\u1eabn kho\u1ea3ng th\u1eddi gian t\u1eafm r\u1eeda sau \u0111\u00f3. C\u00f3 l\u1ebd do l\u1eb7p \u0111i l\u1eb7p l\u1ea1i qu\u00e1 nhi\u1ec1u, ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c n\u00ean ch\u1ec9 b\u1eb5ng \u0111i m\u1ed9t th\u1eddi gian kh\u00f4ng ch\u00fa \u00fd l\u00e0 m\u00ecnh th\u1ea5y s\u1ef1 ch\u00eanh l\u1ec7ch kh\u00e1 r\u00f5 trong n\u0103ng su\u1ea5t lao \u0111\u1ed9ng \u0111\u1ebfn t\u1eeb t\u1ed1c \u0111\u1ed9 suy ngh\u0129 v\u00e0 t\u1ed1c \u0111\u1ed9 h\u00e0nh \u0111\u1ed9ng. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 m\u00ecnh c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t vi\u1ec7c nhanh h\u01a1n so v\u1edbi qu\u00e1 kh\u1ee9.<\/p>\n

    \u0110\u00e2y l\u00e0 nguy\u00ean nh\u00e2n c\u0103n b\u1ea3n t\u1ea1i sao m\u00ecnh l\u1ea1i d\u00e0nh th\u1eddi gian cho ch\u1ea1y b\u1ed9 nhi\u1ec1u t\u1edbi v\u1eady.<\/p>\n

    2. N\u1ebfu b\u1ea1n mu\u1ed1n nghi\u00eam t\u00fac t\u1eadp ch\u1ea1y th\u00ec n\u00ean b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u?<\/strong><\/p>\n

    B\u01b0\u1edbc 1: X\u00e2y d\u1ef1ng s\u1ef1 quy\u1ebft t\u00e2m<\/strong><\/p>\n

    Logic b\u1ea1n ch\u1ec9 ngh\u0129 \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ea1y mang l\u1ea1i s\u1ee9c kh\u1ecfe; \u0111i\u1ec1u n\u00e0y kh\u00f4ng sai nh\u01b0ng kh\u00f4ng ph\u1ea3i t\u1ea5t c\u1ea3. Ch\u1ea1y mang l\u1ea1i r\u1ea5t nhi\u1ec1u th\u1ee9 m\u00e0 ch\u1ec9 khi b\u1ea1n th\u1ef1c hi\u1ec7n kho\u1ea3ng v\u00e0i tu\u1ea7n m\u1edbi c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c.<\/p>\n

    Kh\u00f3 kh\u0103n t\u1ea1i giai \u0111o\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ee7a ch\u1ea1y b\u1ed9 r\u1ea5t l\u1edbn \u0111\u1eb7c bi\u1ec7t khi ch\u01b0a t\u1eebng t\u1eadp m\u1ed9t m\u00f4n th\u1ec3 thao n\u00e0o tr\u01b0\u1edbc \u0111\u00f3. Do v\u1eady ph\u1ea3i c\u1ee7ng c\u1ed1 \u0111\u01b0\u1ee3c quy\u1ebft t\u00e2m kh\u00f4ng t\u1eeb b\u1ecf gi\u1eefa ch\u1eebng. \u00cdch l\u1ee3i c\u1ee7a ch\u1ea1y b\u1ed9 c\u00f3 \u0111\u1ea7y tr\u00ean m\u1ea1ng v\u00e0 m\u00ecnh tin r\u1eb1ng trong danh s\u00e1ch b\u1ea1n b\u00e8 c\u1ee7a b\u1ea1n th\u1ec3 n\u00e0o c\u0169ng c\u00f3 m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 ch\u0103m ch\u1ec9 \u0111\u1ec3 h\u1ecfi \u00fd ki\u1ebfn. H\u00e3y tin m\u00ecnh, b\u1ea1n s\u1ebd kh\u00f4ng ph\u1ea3i h\u1ed1i h\u1eadn v\u1ec1 vi\u1ec7c n\u00e0y \u0111\u00e2u.<\/p>\n

    Ngay nh\u01b0 v\u1edbi tr\u00ecnh \u0111\u1ed9 nh\u00e0ng nh\u00e0ng nh\u01b0 m\u00ecnh b\u00e2y gi\u1edd, 2km \u0111\u1ea7u lu\u00f4n r\u1ea5t ch\u1eadm ch\u1ea1p l\u1ec1 m\u1ec1, ch\u1ec9 sau 2km khi c\u01a1 th\u1ec3 \u0111\u00e3 quen th\u00ec m\u1edbi b\u1eaft nh\u1ecbp \u0111\u01b0\u1ee3c v\u1edbi t\u1ed1c \u0111\u1ed9 m\u00ecnh mong mu\u1ed1n. T\u01b0\u01a1ng t\u1ef1, n\u1ebfu b\u1ea1n ch\u01b0a ch\u1ea1y bao gi\u1edd th\u00ec 2km \u0111\u1ea7u c\u0169ng s\u1ebd v\u1ea5t v\u1ea3 nh\u01b0 v\u1eady. \u0110\u00e2y l\u00e0 kh\u00f3 kh\u0103n chung c\u1ee7a t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi ch\u1ee9 kh\u00f4ng ph\u1ea3i c\u1ee7a ri\u00eang ai.<\/p>\n

    B\u01b0\u1edbc 2: T\u00ecm ki\u1ebfm th\u1eddi gian d\u00e0nh cho ch\u1ea1y b\u1ed9 trong ng\u00e0y<\/strong><\/p>\n

    Th\u1eddi gian l\u00e0 nguy\u00ean nh\u00e2n ch\u00ednh m\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng mu\u1ed1n t\u1edbi v\u1edbi m\u00f4n ch\u1ea1y b\u1ed9 n\u00eau ra. Th\u1ef1c t\u1ebf khi b\u1ea1n ch\u1ea1y t\u1ed1t l\u00ean th\u00ec th\u1eddi gian m\u1ed7i bu\u1ed5i ch\u1ea1y s\u1ebd gi\u1ea3m xu\u1ed1ng v\u00e0 n\u0103ng su\u1ea5t lao \u0111\u1ed9ng t\u0103ng l\u00ean s\u1ebd l\u00e0m b\u1ea1n c\u00f3 nhi\u1ec1u th\u1eddi gian h\u01a1n. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t m\u00f4n r\u1ea5t ch\u1ee7 \u0111\u1ed9ng v\u1ec1 th\u1eddi gian; kh\u00e1c h\u1eb3n v\u1edbi c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c c\u1ea7n ng\u01b0\u1eddi t\u1eadp c\u00f9ng hay ph\u1ea3i c\u1ea7n d\u1ee5ng c\u1ee5 t\u1eadp.<\/p>\n

    Trong to\u00e0n b\u1ed9 ti\u1ebfn tr\u00ecnh ch\u1ea1y b\u1ed9, m\u00ecnh \u0111\u00e3 \u0111i\u1ec1u chuy\u1ec3n th\u1eddi gian ch\u1ea1y trong ng\u00e0y nhi\u1ec1u l\u1ea7n cho ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng giai \u0111o\u1ea1n. N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 d\u00e0nh kho\u1ea3ng 1 gi\u1edd li\u00ean t\u1ee5c th\u00ec h\u00e3y chia nh\u1ecf ra l\u00e0m 2 l\u1ea7n 30 ph\u00fat m\u1ed7i ng\u00e0y. V\u00ed d\u1ee5 c\u00f3 th\u1ec3 ch\u1ea1y 30 ph\u00fat bu\u1ed5i s\u00e1ng v\u00e0 30 ph\u00fat bu\u1ed5i t\u1ed1i.<\/p>\n

    Hi\u1ec7n t\u1ea1i m\u00ecnh \u0111ang \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh marathon d\u01b0\u1edbi 3h15p n\u00ean c\u0169ng ph\u1ea3i chia ra l\u00e0m 2 bu\u1ed5i ch\u1ea1y trong ng\u00e0y. C\u1ee5 th\u1ec3 ng\u00e0y th\u01b0\u1eddng d\u00e0nh 1 gi\u1edd bu\u1ed5i s\u00e1ng v\u00e0 1 gi\u1edd bu\u1ed5i tr\u01b0a; ng\u00e0y ngh\u1ec9 th\u00ec d\u00e0nh 2 gi\u1edd li\u00ean t\u1ee5c bu\u1ed5i s\u00e1ng. Hi\u1ec7n m\u00ecnh \u0111ang c\u1ed1 g\u1eafng \u0111\u1ea1t t\u1edbi kh\u1ed1i l\u01b0\u1ee3ng trung b\u00ecnh 20 km m\u1ed7i ng\u00e0y. Kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n l\u1edbn l\u00e0 m\u1ed9t vi\u1ec7c ph\u1ea3i l\u00e0m n\u1ebfu mu\u1ed1n \u0111\u1ea1t th\u00e0nh t\u00edch cao h\u01a1n. Khi c\u01a1 th\u1ec3 \u0111\u00e3 c\u1ea3i thi\u1ec7n t\u1ed1t h\u01a1n th\u00ec m\u00ecnh s\u1ebd gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng xu\u1ed1ng v\u00ec duy tr\u00ec m\u1ed9t kh\u1ed1i l\u01b0\u1ee3ng l\u1edbn li\u00ean t\u1ee5c c\u0169ng kh\u00f4ng t\u1ed1t.<\/p>\n

    M\u00ecnh n\u00f3i t\u1edbi con s\u1ed1 10 t\u1edbi 20 km trung b\u00ecnh m\u1ed7i ng\u00e0y \u0111\u1ec3 b\u1ea1n th\u1ea5y r\u1eb1ng m\u00ecnh r\u1ea5t b\u1eadn r\u1ed9n nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 d\u00e0nh t\u1eebng \u0111\u00f3 th\u1eddi gian cho ch\u1ea1y b\u1ed9 th\u00ec ch\u1eb3ng c\u00f3 l\u00fd g\u00ec b\u1ea1n l\u1ea1i kh\u00f4ng th\u1ec3 d\u00e0nh n\u1ed5i 1 gi\u1edd m\u1ed7i ng\u00e0y cho ch\u1ea1y b\u1ed9. N\u1ebfu m\u00ecnh kh\u00f4ng th\u1ea5y 2 gi\u1edd b\u1ecf ra \u0111\u00f3 mang l\u1ea1i l\u1ee3i \u00edch t\u01b0\u01a1ng x\u1ee9ng th\u00ec m\u00ecnh s\u1ebd kh\u00f4ng l\u00e3ng ph\u00ed th\u1eddi gian nh\u01b0 v\u1eady.<\/p>\n

    \"marathon<\/p>\n

    B\u01b0\u1edbc 3: Ki\u00ean tr\u00ec 2 th\u00e1ng \u0111\u1ea7u<\/strong><\/p>\n

    Khi ch\u01b0a ch\u1ea1y b\u1ed9 bao gi\u1edd t\u1ea5t c\u1ea3 c\u00e1c ph\u1ea7n trong c\u01a1 th\u1ec3 b\u1ea1n li\u00ean quan t\u1edbi ch\u1ea1y b\u1ed9 bao g\u1ed3m tim, ph\u1ed5i, ph\u1ea7n th\u00e2n tr\u00ean, ph\u1ea7n th\u00e2n d\u01b0\u1edbi \u0111\u1ec1u s\u1ebd r\u1ea5t y\u1ebfu; b\u1ea1n s\u1ebd kh\u00f4ng \u0111au ch\u1ed7 n\u00e0y th\u00ec c\u0169ng \u0111au ch\u1ed7 kh\u00e1c. C\u1ea7n 1 t\u1edbi 2 th\u00e1ng \u0111\u1ec3 x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng c\u01a1 b\u1ea3n nh\u1eb1m \u0111\u1ea1t t\u1edbi m\u1ed1c 10km \u0111\u1ea7u ti\u00ean.<\/p>\n

    Trong ch\u1ea1y b\u1ed9 c\u00f3 c\u00e1c m\u1ed1c 5km, 10km, 21km, 42km v\u00e0 c\u00e1c c\u1ef1 ly ultra nh\u01b0 55,70,100,… Khi b\u1ea1n m\u1edbi ch\u1ea1y b\u1ed9 b\u1ea1n nh\u00ecn con s\u1ed1 42 km c\u00f3 th\u1ec3 th\u1ea5y n\u00f3 to nh\u01b0ng n\u00f3 ch\u1ec9 l\u00e0 kh\u1edfi \u0111\u1ea7u; nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 ho\u00e0n th\u00e0nh 42km r\u1ed3i s\u1ebd nh\u1eb1m t\u1edbi c\u00e1c c\u1ef1 ly ultra (b\u00ean c\u1ea1nh \u0111\u1ea1t t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n). Ch\u1ea1y marathon 42km th\u1ef1c s\u1ef1 kh\u00f3 \u0111\u1ea5y l\u00e0 \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi t\u1eadp kh\u00f4ng \u0111\u1ec1u, c\u00f2n n\u00f3 ho\u00e0n to\u00e0n kh\u1ea3 thi n\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n nghi\u00eam t\u00fac.<\/p>\n

    L\u00e0m sao \u0111\u1ec3 b\u1ea1n bi\u1ebft r\u1eb1ng m\u00ecnh \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t m\u1ed1c n\u00e0o \u0111\u00f3; v\u00ed d\u1ee5 nh\u01b0 5km?<\/span><\/p>\n

    N\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y 2 ng\u00e0y li\u00ean ti\u1ebfp m\u1ed7i ng\u00e0y 5km v\u00e0 c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 b\u00ecnh th\u01b0\u1eddng th\u00ec \u0111\u00f3 l\u00e0 l\u00fac b\u1ea1n \u0111\u00e3 \u0111\u1ea1t tr\u00ecnh \u0111\u1ed9 5km. T\u01b0\u01a1ng t\u1ef1 n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y li\u00ean t\u1ee5c 2 ng\u00e0y li\u00ean ti\u1ebfp c\u1ef1 ly 10km th\u00ec b\u1ea1n \u0111\u00e3 \u0111\u1ea1t tr\u00ecnh \u0111\u1ed9 10km. Nguy\u00ean nh\u00e2n l\u00e0 \u1edf t\u1ed1c \u0111\u1ed9 h\u1ed3i ph\u1ee5c<\/span><\/strong>. Ngay c\u1ea3 b\u00e2y gi\u1edd b\u1ea1n ch\u01b0a t\u1eebng ch\u1ea1y th\u00ec c\u0169ng c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh 10km nh\u01b0ng c\u00e1i gi\u00e1 ph\u1ea3i tr\u1ea3 r\u1ea5t l\u1edbn. N\u1ebfu h\u00f4m nay b\u1ea1n ch\u1ea1y 10km, mai c\u01a1 th\u1ec3 b\u1ea1n h\u1ed3i ph\u1ee5c t\u1edbi m\u1ee9c nh\u01b0 b\u00ecnh th\u01b0\u1eddng \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c ho\u00e0n th\u00e0nh 10km th\u00ec ch\u1ee9ng t\u1ecf c\u01a1 th\u1ec3 b\u1ea1n \u0111\u00e3 th\u00edch nghi v\u00e0 th\u1ef1c s\u1ef1 \u0111\u00e3 \u0111\u1ea1t m\u1ed1c 10km \u0111\u00f3 m\u1ed9t c\u00e1ch v\u1eefng ch\u1eafc.<\/p>\n

    2 th\u00e1ng \u0111\u1ea7u ti\u00ean quan tr\u1ecdng v\u00ec n\u00f3 l\u00e0 kh\u1edfi \u0111\u1ea7u quy\u1ebft \u0111\u1ecbnh b\u1ea1n c\u00f3 ti\u1ebfp t\u1ee5c ch\u1ea1y b\u1ed9 n\u1eefa kh\u00f4ng. B\u1ea1n ph\u1ea3i ch\u1ea1y v\u1eeba \u0111\u1ee7 \u0111\u1ec3 h\u00ecnh th\u00e0nh n\u1ec1n t\u1ea3ng m\u00e0 c\u0169ng ph\u1ea3i v\u1eeba \u0111\u1ee7 \u0111\u1ec3 kh\u00f4ng ch\u00e1n n\u1ea3n v\u00ec \u0111au \u0111\u1edbn; ph\u1ea3i gi\u1eef \u0111\u01b0\u1ee3c nhi\u1ec7t huy\u1ebft nh\u01b0 ng\u00e0y ch\u1ea1y \u0111\u1ea7u ti\u00ean. Trong th\u00e1ng \u0111\u1ea7u c\u00f3 th\u1ec3 m\u1ed7i tu\u1ea7n ch\u1ea1y 3 bu\u1ed5i; m\u1ed7i bu\u1ed5i t\u1eeb 3 t\u1edbi 5 km. Trong th\u00e1ng k\u1ebf ti\u1ebfp c\u00f3 th\u1ec3 m\u1ed7i tu\u1ea7n 3 t\u1edbi 4 bu\u1ed5i; m\u1ed7i bu\u1ed5i t\u1eeb 5 t\u1edbi 7 km.<\/p>\n

    K\u1ebft th\u00fac c\u1ee7a b\u01b0\u1edbc 3, b\u1ea1n c\u1ea7n \u0111\u1ea1t tr\u00ecnh \u0111\u1ed9 m\u1ee9c 10km. N\u1ebfu c\u1ea7n th\u00eam th\u1eddi gian th\u00ec h\u00e3y t\u0103ng th\u00eam 1 t\u1edbi 2 th\u00e1ng n\u1eefa cho b\u01b0\u1edbc n\u00e0y. Ch\u1ea1y l\u00e0 vi\u1ec7c c\u1ea3 \u0111\u1eddi, b\u1ea1n c\u00f3 r\u1ea5t nhi\u1ec1u th\u1eddi gian, mi\u1ec5n l\u00e0 \u0111\u1eebng b\u1ecf cu\u1ed9c.<\/p>\n

    B\u01b0\u1edbc 4: Khi b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y \u0111\u01b0\u1ee3c 10km, h\u00e3y quay l\u1ea1i h\u1ecdc ti\u1ebfp \u0111\u1ea5t<\/strong><\/p>\n

    Khi ch\u1ea1y \u0111\u01b0\u1ee3c 10km th\u00ec b\u1ea1n \u0111\u00e3 x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c kh\u00e1 t\u1ed1t r\u1ed3i. Gi\u1edd h\u00e3y quay l\u1ea1i h\u1ecdc ti\u1ebfp \u0111\u1ea5t cho chu\u1ea9n \u0111\u1ec3 gi\u1ea3m ch\u1ea5n th\u01b0\u01a1ng khi t\u0103ng c\u1ef1 ly v\u00e0 t\u0103ng t\u1ea7n su\u1ea5t ch\u1ea1y.<\/p>\n

    B\u01b0\u1edbc ch\u00e2n chu\u1ea9n ch\u1ec9 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n khi ch\u00e2n c\u1ee7a b\u1ea1n ph\u1ea3i \u0111\u1ee7 kh\u1ecfe. Ch\u00e2n ti\u1ebfp \u0111\u1ea5t l\u00e0 c\u1ea3 b\u00e0n ch\u00e2n v\u00e0 \u1edf tr\u1ea1ng th\u00e1i h\u01a1i cong nh\u01b0 l\u00f2 xo. Trong m\u1ed7i m\u1ed9t bu\u1ed5i ch\u1ea1y b\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh m\u1ed9t ph\u1ea7n th\u1eddi gian \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y l\u00ean m\u1ee9c t\u1ed1i \u0111a. Khi ch\u1ea1y nhanh c\u00e1c \u0111\u1ed9ng t\u00e1c tay v\u00e0 ch\u00e2n th\u01b0\u1eddng s\u1ebd tr\u1edf l\u00ean t\u1ed1i \u01b0u \u0111\u1ec3 b\u1ea1n c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c th\u1ebf n\u00e0o l\u00e0 \u0111\u00fang. Nh\u01b0ng t\u1ed1t nh\u1ea5t l\u00e0 ch\u1ea1y b\u1eb1ng ch\u00e2n \u0111\u1ea5t \u0111\u1ec3 luy\u1ec7n ti\u1ebfp \u0111\u1ea5t cho chu\u1ea9n v\u00ec ch\u1ea1y nhanh qu\u00e1 th\u00ec d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n

    Khi ch\u1ea1y b\u1eb1ng ch\u00e2n \u0111\u1ea5t th\u00ec nh\u1ecbp tim s\u1ebd gi\u1ea3m \u0111i so v\u1edbi khi ch\u1ea1y gi\u1ea7y do b\u1ea1n \u00fd th\u1ee9c \u0111\u01b0\u1ee3c l\u00e0 ph\u1ea3i ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng. Nh\u01b0ng b\u1ea1n c\u0169ng s\u1ebd nhanh m\u1ecfi ch\u00e2n h\u01a1n v\u00ec kh\u00f4ng c\u00f3 s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ee7a gi\u1ea7y. H\u00e3y c\u1ee9 ch\u1ea1y ch\u00e2n \u0111\u1ea5t cho t\u1edbi khi m\u00e0 khi \u0111i gi\u1ea7y b\u1ea1n v\u1eabn ch\u1ea1y nh\u01b0 v\u1eady.<\/p>\n

    B\u01b0\u1edbc 5: Ti\u1ebfp t\u1ee5c x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng<\/strong><\/p>\n

    Ch\u1ea1y b\u1ed9 l\u00e0 m\u00f4n th\u1ec3 thao c\u1ea3 \u0111\u1eddi ng\u01b0\u1eddi, kh\u00f4ng c\u00f3 ai b\u1eaft b\u1ea1n ph\u1ea3i ch\u1ea1y 42km trong v\u00f2ng v\u00e0i th\u00e1ng t\u1edbi. N\u00f3 c\u0169ng l\u00e0 m\u1ed9t m\u00f4n \u0111\u00f2i h\u1ecfi t\u00ednh k\u1ef7 lu\u1eadt r\u1ea5t cao; ch\u1ec9 c\u00f3 b\u1ea1n b\u1eaft ch\u00ednh m\u00ecnh luy\u1ec7n t\u1eadp h\u00e0ng ng\u00e0y; b\u1ea1n b\u1ecf m\u1eb7c th\u00ec c\u0169ng c\u00f3 ngh\u0129a l\u00e0 m\u1ecdi th\u1ee9 s\u1ebd kh\u00f4ng c\u00f3 thay \u0111\u1ed5i g\u00ec.<\/p>\n

    Gi\u1edd h\u00e3y n\u00e2ng d\u1ea7n kho\u1ea3ng c\u00e1ch ch\u1ea1y cho t\u1edbi khi b\u1ea1n n\u1eafm ch\u1eafc d\u1ea7n c\u00e1c m\u1ed1c ti\u1ebfp theo 15km, 21km, 30km v\u00e0 42km. Giai \u0111o\u1ea1n n\u00e0y b\u1ea1n s\u1ebd ng\u00e0y m\u1ed9t nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c \u00edch l\u1ee3i c\u1ee7a ch\u1ea1y b\u1ed9 v\u00e0 s\u1ebd d\u1ea7n coi n\u00f3 nh\u01b0 l\u00e0 m\u1ed9t th\u1ee9 m\u1eb7c \u0111\u1ecbnh trong cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh. B\u1ea1n c\u00f3 th\u1ec3 tham gia m\u1ed9t c\u00e2u l\u1ea1c b\u1ed9 ch\u1ea1y b\u1ed9 n\u00e0o \u0111\u00f3 g\u1ea7n nh\u00e0 nh\u1eb1m gia t\u0103ng \u0111\u1ed9ng l\u1ef1c v\u00e0 c\u00f3 th\u00eam ni\u1ec1m vui trong ch\u1ea1y b\u1ed9.<\/p>\n

    Trong danh s\u00e1ch b\u1ea1n facebook c\u1ee7a m\u00ecnh 90% l\u00e0 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 h\u00e0ng ng\u00e0y; c\u00e1c status c\u1ee7a h\u1ecd lu\u00f4n r\u1ea5t t\u00edch c\u1ef1c. M\u00ecnh tin r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u0111\u1ec1u c\u00f3 m\u1ed9t t\u01b0 duy t\u00edch c\u1ef1c; c\u00f3 th\u1ec3 l\u00e0 c\u00f3 t\u1eeb tr\u01b0\u1edbc khi h\u1ecd ch\u1ea1y b\u1ed9 ho\u1eb7c c\u0169ng c\u00f3 th\u1ec3 n\u00f3 h\u00ecnh th\u00e0nh trong qu\u00e1 tr\u00ecnh h\u1ecd luy\u1ec7n t\u1eadp ch\u1ea1y b\u1ed9.<\/p>\n

    Giai \u0111o\u1ea1n n\u00e0y kh\u00f4ng c\u1ea7n gi\u1edbi h\u1ea1n th\u1eddi gian. H\u00e3y c\u1ee9 t\u1eadp luy\u1ec7n mi\u1ec5n sao b\u1ea1n th\u1ea5y r\u1eb1ng m\u00ecnh c\u00f3 ti\u1ebfn b\u1ed9 h\u00e0ng th\u00e1ng l\u00e0 \u0111\u01b0\u1ee3c.<\/p>\n

    \"\"<\/p>\n

    B\u01b0\u1edbc 6: N\u00e2ng kho\u1ea3ng c\u00e1ch v\u00e0 t\u1ed1c \u0111\u1ed9<\/strong><\/p>\n

    R\u1ed3i t\u1edbi m\u1ed9t l\u00fac n\u00e0o \u0111\u00f3, c\u00f3 th\u1ec3 l\u00e0 2 n\u0103m sau, b\u1ea1n s\u1ebd t\u1edbi m\u1ed9t ng\u01b0\u1ee1ng m\u00e0 m\u00e3i kh\u00f4ng v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c. C\u00f3 th\u1ec3 s\u1ebd c\u00f3 c\u1ea3m gi\u00e1c ch\u00e1n n\u1ea3n v\u00ec m\u00ecnh t\u1eadp v\u1eady m\u00e0 ch\u1eb3ng th\u1ea5y ti\u1ebfn b\u1ed9 g\u00ec th\u00eam. Gi\u1edd l\u00e0 l\u00fac n\u00ean ngh\u0129 t\u1edbi th\u00e0nh t\u00edch; h\u00e3y t\u0103ng kho\u1ea3ng c\u00e1ch v\u00e0 t\u0103ng t\u1ed1c \u0111\u1ed9.<\/p>\n

    Ngay c\u1ea3 b\u00e2y gi\u1edd khi ngh\u0129 t\u1edbi c\u1ef1 ly ch\u1ea1y \u0111\u01b0\u1eddng nh\u1ef1a 55km, m\u00ecnh c\u0169ng th\u1ea5y r\u1ea5t ph\u1ea5n kh\u00edch v\u00ec \u0111\u00f3 l\u00e0 c\u1ef1 ly m\u00e0 ph\u1ea3i r\u1ea5t c\u1ed1 g\u1eafng m\u00ecnh m\u1edbi \u0111\u1ea1t \u0111\u01b0\u1ee3c. Xa h\u01a1n l\u00e0 c\u00e1c c\u1ef1 ly 70km, 100km; kh\u00f4ng c\u00f3 gi\u1edbi h\u1ea1n tr\u00ean.<\/p>\n

    R\u1ed3i t\u1edbi l\u00fac b\u1ea1n s\u1ebd “c\u1ea3m nh\u1eadn” \u0111\u01b0\u1ee3c th\u1ebf n\u00e0o l\u00e0 ch\u1ea1y \u0111\u00fang. C\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a ch\u00e2n, h\u00f4ng, vai \u0111\u1ebfn m\u1ed9t c\u00e1ch r\u1ea5t t\u1ef1 nhi\u00ean tr\u00f4i ch\u1ea3y; gi\u1ed1ng nh\u01b0 b\u1ea1n \u0111ang \u0111i d\u1ea1o v\u1eady. Nh\u00ecn elite ch\u1ea1y nhanh b\u1ea1n s\u1ebd th\u1ea5y h\u1ecd ch\u1ea1y r\u1ea5t tho\u00e1t; c\u1ea3m gi\u00e1c nh\u01b0 d\u00f9ng r\u1ea5t \u00edt s\u1ee9c l\u1ef1c.\u00a0<\/span><\/strong><\/p>\n

    T\u1ed1c \u0111\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng \u01b0u ti\u00ean h\u00e0ng \u0111\u1ea7u c\u1ee7a m\u00ecnh hi\u1ec7n nay khi \u0111\u1eb7t ra th\u1eddi gian 3h15p; c\u00e1ch \u0111\u00e2y 4 n\u0103m m\u00ecnh ho\u00e0n th\u00e0nh marathon trong 5 gi\u1edd 30p. M\u00ecnh \u0111ang c\u1ed1 g\u1eafng ngay c\u00e0ng r\u00fat ng\u1eafn l\u1ea1i. Khi m\u00ecnh ch\u1ea1y nhanh h\u01a1n th\u00ec m\u1ed9t bu\u1ed5i t\u1eadp c\u1ee7a m\u00ecnh s\u1ebd ng\u1eafn h\u01a1n (ti\u1ebft ki\u1ec7m th\u1eddi gian h\u01a1n) m\u00e0 n\u0103ng su\u1ea5t lao \u0111\u1ed9ng c\u1ee7a m\u00ecnh c\u0169ng cao l\u00ean theo.<\/p>\n

    Kho\u1ea3ng c\u00e1ch v\u00e0 t\u1ed1c \u0111\u1ed9 l\u00e0 hai y\u1ebfu t\u1ed1 t\u00f9y b\u1ea1n theo 1 trong 2 ho\u1eb7c c\u1ea3 2. Nh\u01b0ng t\u1eeb gi\u1edd t\u1edbi l\u00fac \u0111\u00f3 c\u00f2n c\u1ea3 m\u1ed9t kho\u1ea3ng c\u00e1ch th\u1eddi gian xa. H\u00e3y b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 ngay h\u00f4m nay; 2 n\u0103m n\u1eefa b\u1ea1n s\u1ebd \u0111\u01b0\u1ee3c nh\u01b0 m\u00ecnh. Ch\u1eafc ch\u1eafn b\u1ea1n s\u1ebd c\u1ea3m \u01a1n m\u00ecnh sau 2 n\u0103m n\u1eefa n\u1ebfu v\u00ec \u0111\u1ecdc b\u00e0i vi\u1ebft n\u00e0y m\u00e0 b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 c\u00f2n ch\u1ea1y \u0111\u01b0\u1ee3c hay kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o b\u1ea1n.<\/p>\n

    \n

    Ngu\u1ed3n:<\/strong> Ch\u1ea1y marathon d\u01b0\u1edbi 3h30p \u2014 chienluocsong.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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