{"id":1265,"date":"2019-04-16T17:15:29","date_gmt":"2019-04-16T17:15:29","guid":{"rendered":"https:\/\/blog.ngocha.biz\/?p=1265"},"modified":"2026-05-27T18:21:24","modified_gmt":"2026-05-27T18:21:24","slug":"lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio","status":"publish","type":"post","link":"https:\/\/blog.ngocha.biz\/?p=1265","title":{"rendered":"L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 chinh ph\u1ee5c marathon d\u01b0\u1edbi 4 gi\u1edd?"},"content":{"rendered":"<p>S\u1edf d\u0129 m\u00ecnh vi\u1ebft b\u00e0i n\u00e0y v\u00ec tr\u01b0\u1edbc khi ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau n\u00e0y m\u00ecnh \u0111\u00e3 \u0111\u1eb7t c\u00e2u h\u1ecfi v\u00e0 t\u00ecm google kh\u00e1 nhi\u1ec1u nh\u01b0ng kh\u00f4ng th\u1ef1c s\u1ef1 th\u1ecfa m\u00e3n. Nay m\u00ecnh s\u1ebd chia s\u1ebb v\u1edbi c\u00e1c b\u1ea1n, nh\u1eefng ng\u01b0\u1eddi ch\u01b0a t\u1eebng ngh\u0129 t\u1edbi ho\u1eb7c \u0111\u00e3 \u0111ang \u0111\u1eb7t m\u1ee5c ti\u00eau n\u00e0y.<\/p>\n<p>Nh\u1eefng ng\u01b0\u1eddi b\u01b0\u1edbc ch\u00e2n v\u00e0o ch\u1ea1y b\u1ec1n h\u1eb3n \u0111i theo con \u0111\u01b0\u1eddng kh\u00e1 gi\u1ed1ng nhau. T\u1eeb nh\u1eefng ng\u00e0y \u0111\u1ea7u v\u1edbi b\u01b0\u1edbc ch\u00e2n n\u1eb7ng l\u1ec1 c\u1ea3m gi\u00e1c nh\u01b0 m\u00e1u t\u1ee5 h\u1ebft v\u1ec1 ch\u00e2n, r\u1ed3i t\u1edbi m\u1ee5c ti\u00eau 10km \u0111\u1ea7u \u0111\u1eddi, 21km v\u00e0 s\u1ebd t\u1edbi Full Marathon 42,195 Km. Ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau 42km \u0111\u00e3 l\u00e0 tuy\u1ec7t v\u1eddi r\u1ed3i v\u00ec ch\u1eb3ng d\u1ec5 t\u1eb9o n\u00e0o. Khi \u0111\u1ea1t m\u1ee5c ti\u00eau n\u00e0y c\u00f3 ng\u01b0\u1eddi s\u1ebd quay l\u1ea1i c\u00e1c cu\u1ed9c thi v\u1edbi c\u1ef1 ly 21km, c\u00f3 ng\u01b0\u1eddi duy tr\u00ec m\u1ed7i n\u0103m ho\u00e0n th\u00e0nh 1 t\u1edbi 2 l\u1ea7n v\u00e0 c\u0169ng c\u00f3 nh\u1eefng ng\u01b0\u1eddi v\u1eabn mu\u1ed1n chinh ph\u1ee5c 42km v\u1edbi th\u1eddi gian ng\u1eafn h\u01a1n.<\/p>\n<p>Deadline \u0111\u1ec3 ho\u00e0n th\u00e0nh c\u1ef1 ly 42km trong c\u00e1c gi\u1ea3i ch\u1ea1y phong tr\u00e0o th\u01b0\u1eddng l\u00e0 6h30&#8242; (g\u1ecdi l\u00e0 COT &#8211; Cut off time). C\u00e1c m\u1ee5c ti\u00eau th\u1eddi gian ng\u1eafn h\u01a1n th\u01b0\u1eddng s\u1ebd theo\u00a0 c\u00e1c m\u1ee9c 15 ph\u00fat m\u1ed9t; 6h, 5h45, 5h30, 5h15, 5h,&#8230;.<\/p>\n<p>N\u1ebfu b\u1ea1n t\u00ecm t\u1eeb kh\u00f3a n\u00e0y ch\u1eafc nhi\u1ec1u kh\u1ea3 n\u0103ng b\u1ea1n \u0111\u00e3 ho\u00e0n th\u00e0nh c\u1ef1 ly Full marathon r\u1ed3i nh\u01b0ng \u0111ang suy ngh\u0129 v\u1ec1 <strong><a href=\"http:\/\/chienluocsong.com\/lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio\/\">m\u1ee5c ti\u00eau d\u01b0\u1edbi 4h<\/a><\/strong> (sub 4 ). T\u00f4i kh\u00f4ng ph\u1ea3i chuy\u00ean gia v\u1ec1 th\u1ec3 thao, kh\u00f4ng c\u00f3 t\u1ed1 ch\u1ea5t v\u1ec1 ch\u1ea1y b\u1ed9, b\u1eaft \u0111\u1ea7u v\u00e0 \u0111i t\u1edbi m\u1ee5c ti\u00eau theo l\u1ed9 tr\u00ecnh c\u1ee7a m\u1ed9t ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng; \u0111\u00e2y l\u00e0 m\u1ed9t v\u00e0i chia s\u1ebb; \u0111\u00fac r\u00fat t\u1eeb 4 n\u0103m theo \u0111u\u1ed5i b\u1ed9 m\u00f4n n\u00e0y.<\/p>\n<ol>\n<li><strong>\u0110\u1eb7t m\u1ee5c ti\u00eau<\/strong><\/li>\n<\/ol>\n<p>T\u1ea5t c\u1ea3 c\u00e1c th\u00e0nh t\u00edch c\u00e1 nh\u00e2n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u th\u1ef1c hi\u1ec7n trong m\u1ed9t gi\u1ea3i ch\u1ea1y n\u00e0o \u0111\u00f3 ch\u1ee9 \u00edt khi trong ch\u1ea1y t\u1eadp. Nguy\u00ean nh\u00e2n:<\/p>\n<ul>\n<li><span style=\"color: #993366;\"><strong>Ti\u1ebfp n\u01b0\u1edbc<\/strong>:<\/span> C\u00e1c gi\u1ea3i ch\u1ea1y lu\u00f4n c\u00f3 c\u00e1c \u0111i\u1ec3m ti\u1ebfp n\u01b0\u1edbc c\u1ee9 m\u1ed7i 5km. B\u1ea1n kh\u00f4ng th\u1ec3 mang m\u1ed9t l\u01b0\u1ee3ng n\u01b0\u1edbc l\u1edbn trong m\u1ed9t bu\u1ed5i ch\u1ea1y t\u1eadp v\u00ec n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi th\u00e0nh t\u00edch c\u1ee7a b\u1ea1n. Ch\u1ea1y d\u01b0\u1edbi 4h b\u1ea1n ph\u1ea3i x\u00e1c \u0111\u1ecbnh m\u00ecnh mang c\u00e0ng mang \u00edt kh\u1ed1i l\u01b0\u1ee3ng c\u00e0ng t\u1ed1t; nh\u00ecn \u1ea3nh c\u00e1c V\u0110V ch\u1ea1y elite b\u1ea1n s\u1ebd \u0111\u1ec1u th\u1ea5y h\u1ecd \u0111i ng\u01b0\u1eddi kh\u00f4ng.<\/li>\n<li><span style=\"color: #993366;\"><strong>\u0110\u01b0\u1eddng ch\u1ea1y:<\/strong><\/span> C\u00e1c gi\u1ea3i ch\u1ea1y lu\u00f4n c\u00f3 \u0111\u01b0\u1eddng ch\u1ea1y chu\u1ea9n quanh m\u1ed1c 42km c\u00f9ng c\u00e1c \u0111i\u1ec3m check time. \u0110\u01b0\u1eddng ch\u1ea1y gi\u1ea3i \u0111\u1ec1u c\u00f3 phong t\u1ecfa v\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng b\u1ecb tr\u1edf ng\u1ea1i b\u1edfi ng\u01b0\u1eddi \u0111i \u0111\u01b0\u1eddng. \u0110i\u1ec1u n\u00e0y r\u1ea5t kh\u00f3 l\u00e0m \u0111\u01b0\u1ee3c trong c\u00e1c bu\u1ed5i ch\u1ea1y t\u1eadp.<\/li>\n<li><span style=\"color: #993366;\"><strong>Kh\u00f4ng kh\u00ed gi\u1ea3i ch\u1ea1y:<\/strong><\/span> \u0111\u00e2y l\u00e0 \u0111i\u1ec3m r\u1ea5t quan tr\u1ecdng; khi quanh ta c\u00f3 nh\u1eefng ng\u01b0\u1eddi c\u0169ng ch\u1ea1y th\u00ec tinh th\u1ea7n &#8220;c\u1ea1nh tranh&#8221; c\u1ee7a ta l\u00ean r\u1ea5t cao. Ta mong mu\u1ed1n v\u01b0\u1ee3t qua ng\u01b0\u1eddi kh\u00e1c v\u00e0 c\u1ea3m th\u1ea5y kh\u00f4ng tho\u1ea3i m\u00e1i khi c\u00f3 ng\u01b0\u1eddi v\u01b0\u1ee3t qua. Nh\u1eefng ng\u01b0\u1eddi c\u1ed5 v\u0169 b\u00ean \u0111\u01b0\u1eddng, \u1ea3nh ch\u1ee5p, khoe th\u00e0nh t\u00edch tr\u00ean facebook,&#8230;..<\/li>\n<li><span style=\"color: #993366;\"><strong>M\u1ed9t dealine th\u1eddi gian x\u00e1c \u0111\u1ecbnh:<\/strong> <\/span>M\u1ed9t gi\u1ea3i ch\u1ea1y c\u00f3 ng\u00e0y thi, th\u1eddi gian xu\u1ea5t ph\u00e1t r\u1ea5t r\u00f5 r\u00e0ng, b\u1ea1n bu\u1ed9c ph\u1ea3i \u0111\u1ebfn v\u00e0 ch\u1ea1y \u0111\u00fang gi\u1edd, quan tr\u1ecdng nh\u1ea5t l\u00e0 \u0111\u01b0\u1ee3c m\u1ed9t ban t\u1ed5 ch\u1ee9c x\u00e1c nh\u1eadn th\u00e0nh t\u00edch.<\/li>\n<\/ul>\n<p>\u0110\u0103ng k\u00fd m\u1ed9t gi\u1ea3i ch\u1ea1y c\u00f3 l\u1ebd ph\u1ea3i c\u00e1ch t\u1ed1i thi\u1ec3u l\u00e0 4 th\u00e1ng \u0111\u1ec3 \u0111\u1ee7 th\u1eddi gian t\u1eadp luy\u1ec7n (v\u1edbi \u0111i\u1ec1u ki\u1ec7n l\u00e0 b\u1ea1n ph\u1ea3i \u0111\u00e3 ho\u00e0n th\u00e0nh m\u1ed9t c\u1ef1 ly FM tr\u01b0\u1edbc \u0111\u00f3).<\/p>\n<div class='stb-container stb-style-info stb-caption-box stb-no-caption'>\n<div class='stb-caption'>\n<div class='stb-logo'><img class='stb-logo__image' src='http:\/\/chienluocsong.com\/wp-content\/plugins\/wp-special-textboxes\/images\/info.png' alt='img'\/><\/div>\n<div class='stb-caption-content'>T\u1ea1i sao \u0111\u1eb7t m\u1ee5c ti\u00eau cho c\u1ef1 ly marathon l\u00e0 quan tr\u1ecdng<\/div>\n<div class='stb-tool'><\/div>\n<\/div>\n<div class='stb-content'>\n<p>T\u00f4i th\u1ea5y \u0111a ph\u1ea7n m\u1ecdi ng\u01b0\u1eddi (c\u0169ng nh\u01b0 t\u00f4i nh\u1eefng ng\u00e0y \u0111\u1ea7u) ch\u1ec9 \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh Marathon m\u00e0 kh\u00f4ng r\u00f5 r\u00e0ng l\u00e0 ho\u00e0n th\u00e0nh trong bao l\u00e2u. Vi\u1ec7c \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh marathon ch\u1eb3ng kh\u00e1c m\u1ea5y l\u00e0 kh\u00f4ng \u0111\u1eb7t; r\u1ea5t d\u1ec5 b\u1ea1n s\u1ebd ho\u00e0n th\u00e0nh nh\u01b0ng trong m\u1ed9t th\u1eddi gian r\u1ea5t d\u00e0i 6 gi\u1edd, 7 gi\u1edd v\u00e0 v\u1edbi m\u1ed9t c\u01a1 th\u1ec3 t\u01a1i t\u1ea3 \u0111\u00f2i h\u1ecfi c\u1ea3 th\u00e1ng h\u1ed3i ph\u1ee5c.<\/p>\n<p>B\u1ea1n c\u1ea7n \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh trong bao l\u00e2u \u0111\u1ec3 t\u1eeb \u0111\u00f3 suy ra \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 ch\u1ea1y marathon, t\u1eeb \u0111\u00f3 m\u1edbi \u0111i\u1ec1u ch\u1ec9nh trong luy\u1ec7n t\u1eadp. V\u00ed d\u1ee5 b\u1ea1n \u0111\u1ecbnh ho\u00e0n th\u00e0nh trong 5h30&#8242; th\u00ec Pacer marathon = 330 ph\u00fat \/ 42km = 19.800 gi\u00e2y\/42km = 471 gi\u00e2y\/km = 7p50&#8217;\/km. Nh\u01b0 v\u1eady b\u1ea1n s\u1ebd c\u00f3 m\u1ee5c ti\u00eau v\u1ec1 pace l\u00e0 7p50&#8243; g\u1ecdi l\u00e0 Pace marathon.<\/p>\n<\/div>\n<\/div>\n<p><strong>2. Chi\u1ebfn thu\u1eadt<\/strong><\/p>\n<p>4 gi\u1edd t\u01b0\u01a1ng \u1ee9ng v\u1edbi 240 ph\u00fat, v\u1eady pace trung b\u00ecnh c\u1ee7a b\u1ea1n ph\u1ea3i l\u00e0 (240p x 60)\/42 = 342 gi\u00e2y\/km = 5&#8217;42&#8221; ~ 5&#8217;40&#8221;.\u00a0 T\u1eeb m\u1ed1c n\u00e0y b\u1ea1n s\u1ebd c\u00f3 c\u00e1c chi\u1ebfn thu\u1eadt ch\u1ee7 y\u1ebfu sau:<\/p>\n<ul>\n<li><span style=\"color: #ff0000;\">Nhanh h\u01a1n \u1edf n\u1eeda \u0111\u1ea7u v\u00e0 ch\u1eadm h\u01a1n pace trung b\u00ecnh \u1edf n\u1eeda sau:<\/span> V\u1ea5n \u0111\u1ec1 s\u1ebd th\u1ef1c s\u1ef1 n\u1ea3y sinh \u1edf km th\u1ee9 36 tr\u1edf \u0111i. \u1ede 21km \u0111\u1ea7u, b\u1ea1n s\u1ebd r\u1ea5t kh\u00f3 \u0111o\u00e1n \u0111\u01b0\u1ee3c th\u1ec3 tr\u1ea1ng m\u00ecnh s\u1ebd ra sao \u1edf km th\u1ee9 36; ch\u1ec9 c\u1ea7n chu\u1ed9t r\u00fat th\u00f4i l\u00e0 s\u1ebd ph\u1ea3i ch\u1ea1y ch\u1eadm l\u1ea1i t\u1edbi pace tr\u00ean 6 ph\u00fat; th\u1eadm ch\u00ed t\u1ec7 h\u01a1n l\u00e0 \u0111i b\u1ed9 (pace kho\u1ea3ng 13&#8242;). Nh\u01b0 v\u1eady ch\u00fang ta c\u1ea7n nhanh h\u01a1n \u1edf c\u00e1c km \u0111\u1ea7u \u0111\u1ec3 d\u1ef1 ph\u00f2ng cho c\u00e1c km cu\u1ed1i. C\u1ee5 th\u1ec3 ch\u1ea1y nhanh h\u01a1n 10 t\u1edbi 20 gi\u00e2y \u1edf 21km \u0111\u1ea7u v\u00e0 ch\u1eadm h\u01a1n 10 t\u1edbi 20 gi\u00e2y \u1edf 21km sau. V\u00ed d\u1ee5 nh\u01b0 21km \u0111\u1ea7u ch\u1ea1y 5&#8217;30&#8221; v\u00e0 21km cu\u1ed1i ch\u1ea1y 5&#8217;50&#8221;.<\/li>\n<li><span style=\"color: #ff0000;\">Ch\u1ea1y quanh pace trung b\u00ecnh:<\/span> Trong qu\u00e1 tr\u00ecnh ch\u1ea1y, c\u00f3 l\u00fac ta c\u1ea3m th\u1ea5y r\u1ea5t kh\u1ecfe kho\u1eafn v\u00e0 c\u00f3 l\u00fac l\u1ea1i m\u1ec7t m\u1ecfi m\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 theo ki\u1ec3u tuy\u1ebfn t\u00ednh c\u00e0ng ng\u00e0y c\u00e0ng m\u1ec7t. D\u1ef1a tr\u00ean y\u1ebfu t\u1ed1 n\u00e0y th\u00ec m\u1ed9t chi\u1ebfn thu\u1eadt kh\u00e1c l\u00e0 ch\u1ec9 c\u1ea7n nh\u1edb trong \u0111\u1ea7u m\u1ed1c 5&#8217;40&#8221;, ch\u00fang ta s\u1ebd lu\u00f4n ch\u1ea1y nhanh h\u01a1n m\u1ed1c n\u00e0y; n\u1ebfu c\u00f3 km n\u00e0o \u0111\u00f3 ch\u1ea1y ch\u1eadm h\u01a1n do m\u1ec7t m\u1ecfi ho\u1eb7c ph\u1ea3i d\u1eebng l\u1ea1i l\u1ea5y n\u01b0\u1edbc th\u00ec c\u00e1c km sau c\u1ea7n b\u00f9 v\u00e0o. C\u00e0ng t\u00edch \u0111\u01b0\u1ee3c nhi\u1ec1u th\u1eddi gian th\u00ec \u00e1p l\u1ef1c l\u00ean c\u00e1c km cu\u1ed1i c\u00e0ng th\u1ea5p. N\u1ebfu nh\u01b0 t\u1edbi km 32 m\u00e0 th\u1eddi gian m\u1edbi l\u00e0 2h50p th\u00ec r\u1ea5t tuy\u1ec7t v\u1eddi v\u00ec ta c\u00f2n nh\u1eefng 70 ph\u00fat cho 10km cu\u1ed1i. Ho\u1eb7c t\u1edbi km 32 m\u00e0 c\u00f2n 60 ph\u00fat th\u00ec c\u0169ng t\u1ea1m \u1ed5n v\u1edbi pace 6&#8217;00&#8221; cho 10km cu\u1ed1i.<\/li>\n<li><span style=\"color: #ff0000;\">Ch\u1ea1y theo Pacer:<\/span> C\u00e1c gi\u1ea3i ch\u1ea1y b\u00e2y gi\u1edd \u0111\u1ec1u c\u00f3 Pacer, v\u1eady ta s\u1ebd theo Pacer Sub 4 gi\u1edd. Pacer s\u1ebd h\u01b0\u1edbng d\u1eabn ta ch\u1ea1y t\u1ed1c \u0111\u1ed9 n\u00e0o tr\u00ean m\u1ed7i km. Th\u01b0\u1eddng h\u1ecd c\u0169ng s\u1ebd ch\u1ea1y theo chi\u1ebfn thu\u1eadt 1, nhanh h\u01a1n 10 gi\u00e2y \u1edf 21km \u0111\u1ea7u v\u00e0 ch\u1eadm h\u01a1n 10 gi\u00e2y \u1edf 21km sau. Theo pacer 3h45 c\u0169ng l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn nh\u01b0ng kh\u00f4ng ph\u1ea3i th\u00f4ng minh; v\u00ec v\u1edbi sub 3h45 pace trung b\u00ecnh c\u1ee7a h\u1ecd l\u00e0 5&#8217;20&#8221;; m\u00e0 theo chi\u1ebfn thu\u1eadt th\u00ec h\u1ecd s\u1ebd ch\u1ea1y \u1edf pace 5&#8217;10&#8221; ch\u1ee9 kh\u00f4ng ph\u1ea3i 5&#8217;20&#8221;. Nhanh h\u01a1n \u1edf 21km \u0111\u1ea7u, th\u1eadm ch\u00ed 30km \u0111\u1ea7u nh\u01b0ng r\u1ee7i ro chu\u1ed9t r\u00fat \u1edf nh\u1eefng km cu\u1ed1i r\u1ea5t cao.<\/li>\n<\/ul>\n<p>Ngo\u00e0i ra c\u0169ng ph\u1ea3i ch\u00fa \u00fd y\u1ebfu t\u1ed1 th\u1eddi ti\u1ebft; v\u00e0o m\u00f9a h\u00e8 \u1edf mi\u1ec1n b\u1eafc sau 7 gi\u1edd s\u00e1ng tr\u1eddi \u0111\u00e3 n\u1eafng ch\u00f3i chang r\u1ed3i; s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi t\u1ed1c \u0111\u1ed9. N\u1ebfu nh\u01b0 v\u1eady c\u1ea7n nhanh h\u01a1n \u1edf 2 gi\u1edd \u0111\u1ea7u khi tr\u1eddi c\u00f2n m\u00e1t \u0111\u1ec3 b\u00f9 cho 2 gi\u1edd sau.<\/p>\n<p>Vi\u1ec7c l\u1ef1a ch\u1ecdn chi\u1ebfn thu\u1eadt n\u00e0o ho\u00e0n to\u00e0n ph\u1ee5 thu\u1ed9c \u0111\u1eb7c \u0111i\u1ec3m c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. M\u00e0 mu\u1ed1n hi\u1ec3u m\u00ecnh b\u1ea1n ph\u1ea3i ch\u1ea1y m\u1ed9t v\u00e0i l\u1ea7n tr\u00ean 3 gi\u1edd li\u00ean t\u1ee5c \u0111\u1ec3 xem c\u01a1 th\u1ec3 m\u00ecnh c\u00f3 nh\u1eefng bi\u1ebfn \u0111\u1ed5i g\u00ec.<\/p>\n<p>K\u00e8m theo chi\u1ebfn thu\u1eadt v\u1ec1 t\u1ed1c \u0111\u1ed9 l\u00e0 chi\u1ebfn thu\u1eadt v\u1ec1 b\u1ed5 sung dinh d\u01b0\u1ee1ng trong l\u00fac ch\u1ea1y; ch\u00fang ta s\u1ebd b\u00e0n sau.<\/p>\n<div class='stb-container stb-style-black stb-no-caption'>\n<div class='stb-caption'>\n<div class='stb-logo'><img class='stb-logo__image' src='http:\/\/chienluocsong.com\/wp-content\/plugins\/wp-special-textboxes\/images\/earth.png' alt='img'\/><\/div>\n<div class='stb-caption-content'><\/div>\n<div class='stb-tool'><\/div>\n<\/div>\n<div class='stb-content'>Trong ch\u1ea1y ng\u01b0\u1eddi ta d\u00f9ng \u0111\u01a1n v\u1ecb \u0111o l\u00e0 ph\u00fat\/km m\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 km\/h nh\u01b0 th\u00f4ng th\u01b0\u1eddng. Pace 5&#8217;40&#8221; c\u00f3 ngh\u0129a l\u00e0 m\u1ea5t 5 ph\u00fat 40 gi\u00e2y \u0111\u1ec3 ho\u00e0n th\u00e0nh 1 km; Pace 6 l\u00e0 6 ph\u00fat\/km t\u01b0\u01a1ng \u1ee9ng v\u1edbi 10km\/h; Pace 5 l\u00e0 5 ph\u00fat\/km t\u01b0\u01a1ng \u1ee9ng v\u1edbi 12km\/h. T\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 trung b\u00ecnh l\u00e0 pace 15 ( 15 ph\u00fat\/km ~ 4km\/h)<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<div class='stb-container stb-style-info stb-caption-box stb-no-caption'>\n<div class='stb-caption'>\n<div class='stb-logo'><img class='stb-logo__image' src='http:\/\/chienluocsong.com\/wp-content\/plugins\/wp-special-textboxes\/images\/info.png' alt='img'\/><\/div>\n<div class='stb-caption-content'>Ham mu\u1ed1n \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y ch\u1eadm l\u1ea1i.<\/div>\n<div class='stb-tool'><\/div>\n<\/div>\n<div class='stb-content'>\n<p>Trong qu\u00e1 tr\u00ecnh ch\u1ea1y th\u01b0\u1eddng ch\u00fang ta ch\u1ea1y ch\u1eadm l\u1ea1i ho\u1eb7c \u0111i b\u1ed9 ch\u1ee7 y\u1ebfu l\u00e0 do y\u1ebfu t\u1ed1 t\u00e2m l\u00fd. C\u00f3 ngh\u0129a l\u00e0 tim, ch\u00e2n, ph\u1ed5i ch\u01b0a t\u1edbi ng\u01b0\u1ee1ng kh\u00f4ng th\u1ec3 ch\u1ecbu \u0111\u1ef1ng nh\u01b0ng v\u00ec ta c\u1ea3m th\u1ea5y qu\u1ea3 t\u1ea3i n\u00ean mu\u1ed1n d\u1eebng l\u1ea1i. N\u1ebfu nh\u01b0 v\u1eabn c\u1ed1 ch\u1ea1y th\u00ec ta s\u1ebd v\u01b0\u1ee3t qua ng\u01b0\u1ee1ng v\u00e0 duy tr\u00ec \u0111\u01b0\u1ee3c b\u01b0\u1edbc ch\u1ea1y; n\u1ebfu ch\u1eadm l\u1ea1i ho\u1eb7c \u0111i b\u1ed9 ta s\u1ebd r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 th\u1ec3 ch\u1ea1y l\u1ea1i (m\u1eb7c d\u00f9 l\u00fac d\u1eebng th\u00ec ngh\u0129 \u0111\u01a1n gi\u1ea3n l\u00e0 khi h\u1ed3i l\u1ea1i s\u1ebd l\u1ea1i ch\u1ea1y).<\/p>\n<p>B\u1ea1n c\u1ea7n ph\u1ea3i quen v\u1edbi vi\u1ec7c v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c ng\u01b0\u1ee1ng mu\u1ed1n ngh\u1ec9 hay ch\u1eadm l\u1ea1i; c\u1ee9 v\u01b0\u1ee3t qua m\u1ed9t m\u1ee9c v\u00e0i l\u1ea7n b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng h\u01a1n \u1edf c\u00e1c l\u1ea7n sau v\u00e0 ng\u01b0\u1ee1ng l\u1ea1i t\u0103ng l\u00ean. N\u1ebfu nh\u01b0 \u0111\u1ea7u h\u00e0ng, l\u00e0m theo th\u00ec ng\u01b0\u1ee1ng s\u1ebd kh\u00f4ng bao gi\u1edd \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, k\u1ebft qu\u1ea3 l\u00e0 t\u1eadp loanh quanh trong v\u00f9ng an to\u00e0n; kh\u00f4ng ti\u1ebfn b\u1ed9 \u0111\u01b0\u1ee3c.<\/p>\n<\/div>\n<\/div>\n<p><strong>3. T\u1eadp luy\u1ec7n ti\u1ebfp \u0111\u1ea5t<\/strong><\/p>\n<p>Sau km th\u1ee9 30 v\u1edbi kho\u1ea3ng h\u01a1n 30.000 b\u01b0\u1edbc ch\u00e2n th\u00ec m\u1ed9t ch\u00e2n y\u1ebfu h\u01a1n s\u1ebd \u0111au. C\u00f3 th\u1ec3 l\u00e0 \u0111au b\u00e0n ch\u00e2n, b\u1eafp ch\u00e2n, \u0111\u1ea7u g\u1ed1i ho\u1eb7c \u0111\u00f9i. Khi \u0111\u00f3 ng\u01b0\u1eddi ch\u1ea1y c\u00f3 xu h\u01b0\u1edbng &#8220;nh\u1eb9 nh\u00e0ng&#8221; v\u1edbi ch\u00e2n \u0111\u00f3 nh\u01b0ng l\u1ea1i t\u1ea1o \u00e1p l\u1ef1c l\u00ean ch\u00e2n c\u00f2n l\u1ea1i. Ch\u1eb3ng m\u1ea5y ch\u1ed1c th\u00ec ch\u00e2n c\u00f2n l\u1ea1i c\u0169ng \u0111au v\u00e0 n\u00f3 s\u1ebd kh\u00f4ng th\u1ec3 g\u00e1nh n\u1ed1i ch\u00e2n kia n\u1eefa; k\u1ebft c\u1ee5c \u0111au l\u00f2ng, ch\u00fang ta ph\u1ea3i \u0111i b\u1ed9. C\u1ee9 m\u1ed7i km \u0111i b\u1ed9 m\u1ea5t 15 ph\u00fat d\u1eabn t\u1edbi m\u1eb7c d\u00f9 30km \u0111\u1ea7u b\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh trong 3 gi\u1edd th\u00ec k\u1ebft qu\u1ea3 d\u01b0\u1edbi 5 gi\u1edd \u0111\u00e3 l\u00e0 kh\u00f3. Mu\u1ed1n ch\u1ea1y d\u01b0\u1edbi 4 gi\u1edd, \u0111\u01b0\u01a1ng nhi\u00ean l\u00e0 b\u1ea1n kh\u00f4ng th\u1ec3 \u0111i b\u1ed9 \u0111\u01b0\u1ee3c do v\u1eady ph\u1ea3i gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y.<\/p>\n<p>Ch\u00e2n \u0111au do nhi\u1ec1u nguy\u00ean nh\u00e2n nh\u01b0ng ch\u1ee7 y\u1ebfu l\u00e0 do ti\u1ebfp \u0111\u1ea5t c\u1ee7a ch\u00fang ta ch\u01b0a t\u1ed1t d\u1eabn t\u1edbi \u00e1p l\u1ef1c l\u00ean c\u00e1c kh\u1edbp qu\u00e1 nhi\u1ec1u. C\u0169ng gi\u1ed1ng nh\u01b0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y kh\u00e1c, t\u00f4i c\u0169ng nghi\u00ean c\u1ee9u ti\u1ebfp \u0111\u1ea5t nh\u01b0 th\u1ebf n\u00e0o cho \u0111\u00fang, n\u1eeda b\u00e0n ch\u00e2n tr\u00ean, n\u1eeda b\u00e0n ch\u00e2n d\u01b0\u1edbi hay c\u1ea3 b\u00e0n ch\u00e2n, n\u1eeda v\u1ebf ph\u1ea3i hay n\u1eeda v\u1ebf tr\u00e1i? T\u00f4i c\u0169ng d\u00f9ng nhi\u1ec1u bi\u1ec7n ph\u00e1p b\u00ean ngo\u00e0i h\u1ed7 tr\u1ee3 nh\u01b0 b\u00f3 b\u1eafp ch\u00e2n, \u0111\u1ee1 g\u1ed1i,&#8230;mua gi\u1ea7y \u00eam nh\u1ea5t c\u00f3 th\u1ec3. Sau t\u1ea5t c\u1ea3, ch\u1ec9 m\u1edbi \u0111\u1ebfn km th\u1ee9 5 \u0111\u1ea7u g\u1ed1i tr\u00e1i c\u1ee7a t\u00f4i c\u00f3 c\u1ea3m gi\u00e1c nh\u01b0 l\u1ecfng h\u1ebft c\u1ea3 ra, r\u1ea5t \u0111au.<\/p>\n<p>B\u01b0\u1edbc ngo\u1eb7t l\u1edbn nh\u1ea5t \u0111\u00f3 l\u00e0 khi t\u00f4i \u0111\u1ecdc cu\u1ed1i &#8220;Born to Run&#8221; trong \u0111\u00f3 c\u00f3 n\u00f3i t\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9 b\u1eb1ng ch\u00e2n \u0111\u1ea5t (b\u1ea1n kh\u00f4ng c\u1ea7n \u0111\u1ecdc cu\u1ed1n n\u00e0y tr\u1eeb khi mu\u1ed1n t\u00ecm c\u1ea3m h\u1ee9ng t\u1eadp luy\u1ec7n; c\u00f2n n\u00f3 c\u0169ng ch\u1ec9 k\u1ebft m\u1ed9t c\u00e2u l\u00e0 n\u00ean ch\u1ea1y ch\u00e2n \u0111\u1ea5t th\u00f4i). T\u00f4i chuy\u1ec3n sang ch\u1ea1y b\u1eb1ng ch\u00e2n \u0111\u1ea5t m\u1ed9t v\u00e0i bu\u1ed5i trong tu\u1ea7n tr\u00ean m\u00e1y ch\u1ea1y v\u1edbi hai \u0111\u00f4i t\u1ea5t d\u1ea7y \u0111\u1ec3 tr\u00e1nh b\u1ecb ph\u1ed3ng ch\u00e2n. Khi ch\u1ea1y ch\u00e2n \u0111\u1ea5t b\u1ea1n ph\u1ea3i ch\u1ea1y nh\u1eb9 nh\u00e0ng h\u1ebft s\u1ee9c c\u00f3 th\u1ec3 nh\u1edd v\u1eady c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t c\u00fa ti\u1ebfp \u0111\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 m\u00ecnh (m\u1ed9t c\u00fa ti\u1ebfp \u0111\u1ea5t c\u1ee7a m\u1ed9t con m\u00e8o v\u1edbi l\u1ef1c truy\u1ec1n d\u1ea7n t\u1eeb t\u1eeb xu\u1ed1ng \u0111\u1ea5t thay v\u00ec \u0111\u1eadp c\u00e1i b\u1ed9p xu\u1ed1ng). Ban \u0111\u1ea7u b\u1eafp ch\u00e2n kh\u00e1 \u0111au nh\u01b0ng sau \u0111\u00f3 vi\u1ec7c ti\u1ebfp \u0111\u1ea5t tr\u1edf n\u00ean nh\u1eb9 nh\u00e0ng d\u1ea7n.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"PPHymYB2xB\">\n<p><a href=\"https:\/\/chienluocsong.com\/chay-marathon-duoi-3h30p\/\">Ch\u1ea1y marathon d\u01b0\u1edbi 3h30p<\/a><\/p>\n<\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ch\u1ea1y marathon d\u01b0\u1edbi 3h30p&#8221; &#8212; ColorMag\" src=\"https:\/\/chienluocsong.com\/chay-marathon-duoi-3h30p\/embed\/#?secret=yBduqf8LN5#?secret=PPHymYB2xB\" data-secret=\"PPHymYB2xB\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>Khi \u0111\u00e3 th\u00e0nh th\u00f3i quen, t\u00f4i l\u1ea1i chuy\u1ec3n sang ch\u1ea1y gi\u1ea7y v\u1edbi m\u1ed9t nguy\u00ean t\u1eafc l\u00e0 ch\u1ea1y tr\u00ean m\u00e1y c\u00e0ng g\u00e2y \u00edt ti\u1ebfng \u0111\u1ed9ng khi ti\u1ebfp \u0111\u1ea5t c\u00e0ng t\u1ed1t; k\u00eau c\u00e0ng m\u1ea1nh c\u00f3 ngh\u0129a l\u00e0 ti\u1ebfp \u0111\u1ea5t c\u00e0ng m\u1ea1nh v\u00e0 nh\u01b0 v\u1eady th\u00ec ch\u00e2n n\u00e0o ch\u1ecbu n\u1ed5i. Ta ph\u1ea3i coi m\u1eb7t \u0111\u01b0\u1eddng nh\u01b0 da th\u1ecbt, n\u1ebfu ch\u1ea1m m\u1ea1nh s\u1ebd l\u00e0m n\u00f3 \u0111au v\u00ec v\u1eady h\u00e3y th\u1eadt nh\u1eb9 nh\u00e0ng.<\/p>\n<p>Nh\u1eefng ng\u01b0\u1eddi m\u1edbi ch\u1ea1y th\u01b0\u1eddng nh\u1ea5c ch\u00e2n th\u1ea5p \u0111\u1ec3 ch\u1ea1m xu\u1ed1ng cho nh\u1eb9 nh\u00e0ng nh\u01b0ng th\u1ef1c ra kh\u00f4ng ph\u1ea3i. B\u1ea1n ph\u1ea3i nh\u1ea5c ch\u00e2n cao \u0111\u1ec3 b\u01b0\u1edbc ch\u00e2n d\u00e0i h\u01a1n; c\u00f2n khi ch\u1ea1m \u0111\u1ea5t ph\u1ea3n l\u1ef1c nhi\u1ec1u hay \u00edt l\u00e0 do k\u1ef9 thu\u1eadt ti\u1ebfp \u0111\u1ea5t ch\u1ee9 kh\u00f4ng ph\u1ea3i do nh\u1ea5c ch\u00e2n cao hay th\u1ea5p. Hi\u1ec7n t\u1ea1i t\u00f4i ti\u1ebfp \u0111\u1ea5t c\u1ea3 b\u00e0n ch\u00e2n \u1edf v\u1ebf ngo\u00e0i; khi th\u1ea5y \u0111au (th\u01b0\u1eddng l\u00e0 sau km 21) th\u00ec t\u00f4i chuy\u1ec3n v\u00e0o v\u1ebf trong (n\u1eeda tr\u00e1i b\u00e0n ch\u00e2n ph\u1ea3i v\u00e0 n\u1eeda ph\u1ea3i b\u00e0n ch\u00e2n tr\u00e1i).<\/p>\n<p>Tr\u01b0\u1edbc \u0111\u00e2y n\u1ebfu ai c\u00f3 h\u1ecfi t\u00f4i l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng th\u00ec t\u00f4i s\u1ebd b\u1ea3o mua gi\u1ea7y th\u1eadt \u00eam; c\u00f2n gi\u1edd s\u1ebd l\u00e0 h\u00e3y ch\u1ea1y ch\u00e2n \u0111\u1ea5t m\u1ed9t th\u1eddi gian cho t\u1edbi khi vi\u1ec7c ti\u1ebfp \u0111\u1ea5t tr\u1edf th\u00e0nh k\u1ef9 n\u0103ng th\u00e0nh th\u1ee5c.<\/p>\n<p><strong>4. Gi\u1eef m\u1ed9t Mileage th\u1eadt cao<\/strong><\/p>\n<p>Mileage l\u00e0 s\u1ed1 km ch\u1ea1y trong m\u1ed9t th\u00e1ng (l\u00e0 gh\u00e9p c\u1ee7a Miles (d\u1eb7m) v\u00e0 age (Tu\u1ed5i)). Khi ch\u00fang ta \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh 42km full marathon th\u00ec \u00edt nh\u1ea5t c\u1ea7n ch\u1ea1y \u0111\u01b0\u1ee3c 4 bu\u1ed5i 10km c\u1ee7a 4 ng\u00e0y li\u00ean ti\u1ebfp; sau \u0111\u00f3 l\u00e0 2 bu\u1ed5i 21km c\u1ee7a 2 ng\u00e0y li\u00ean ti\u1ebfp. N\u1ebfu \u0111\u1eb7t m\u1ee5c ti\u00eau 42km d\u01b0\u1edbi 4 gi\u1edd th\u00ec c\u1ea7n 2 l\u1ea7n 21km d\u01b0\u1edbi 2 gi\u1edd trong 2 ng\u00e0y li\u00ean ti\u1ebfp.<\/p>\n<p>Mu\u1ed1n l\u00e0m v\u1eady ph\u1ea3i t\u00edch Mileage m\u1ed7i tu\u1ea7n c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t. L\u1ea7n n\u00e0y t\u00f4i c\u00f3 l\u1ee3i th\u1ebf l\u00e0 v\u00ec \u0111\u1eb7t m\u1ee5c ti\u00eau ho\u00e0n th\u00e0nh 100km c\u1ee7a th\u00e1ng 9 n\u00ean t\u00f4i duy tr\u00ec kho\u1ea3ng 80km m\u1ed7i tu\u1ea7n v\u1edbi \u00edt nh\u1ea5t l\u00e0 6 bu\u1ed5i ch\u1ea1y trong 6 ng\u00e0y. 5 ng\u00e0y m\u1ed7i ng\u00e0y 10km; v\u00e0 1 ng\u00e0y cu\u1ed1i tu\u1ea7n t\u1ed1i thi\u1ec3u 21km.<\/p>\n<p>Ban \u0111\u1ea7u, ch\u1ec9 v\u1edbi 2 bu\u1ed5i 10km m\u1ed7i tu\u1ea7n c\u0169ng \u0111\u1ee7 l\u00e0m ch\u00e2n \u0111au r\u1ed3i nh\u01b0ng d\u1ea7n d\u1ea7n t\u00f4i nh\u1eadn th\u1ea5y kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a ch\u00e2n t\u1ed1t l\u00ean tr\u00f4ng th\u1ea5y. Kh\u00f4ng c\u1ea7n ph\u1ea3i t\u1eadp m\u00f4n kh\u00e1c, kh\u00f4ng c\u1ea7n t\u1eadp b\u1ed5 tr\u1ee3; ch\u1ec9 t\u1eadp ch\u1ea1y. Kh\u1edbp g\u1ed1i b\u00ean ch\u00e2n tr\u00e1i c\u1ee7a t\u00f4i kh\u00f4ng c\u00f2n \u0111au \u1edf km th\u1ee9 5 nh\u01b0 m\u1ecdi khi n\u1eefa m\u00e0 t\u1edbi t\u1eadn km th\u1ee9 35 m\u1edbi c\u00f3 c\u1ea3m gi\u00e1c h\u01a1i h\u01a1i c\u00f3 v\u1ea5n \u0111\u1ec1. C\u00f3 th\u1ec3 m\u1ed9t ph\u1ea7n t\u00f4i l\u00e0m \u0111\u01b0\u1ee3c l\u00e0 do ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y n\u00ean \u00eam h\u01a1n so v\u1edbi ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng. Ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y c\u0169ng gi\u1ea3m thi\u1ec3u r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng; v\u1ed1n l\u00e0 con ma \u0111e d\u1ecda m\u1ed7i runner.<\/p>\n<p>M\u1ed9t mileage cao gi\u00fap c\u1ea3i thi\u1ec7n t\u1ea5t c\u1ea3 h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp, h\u00f4 h\u1ea5p, tim m\u1ea1ch, ti\u00eau h\u00f3a v\u00e0 c\u1ea3 h\u1ec7 th\u1ea7n kinh n\u1eefa. T\u00f4i \u0111\u00e3 ch\u1ea1y 42km tr\u00ean m\u00e1y ch\u1ea1y v\u00e0 c\u1ef1 ly 21km th\u00ec r\u1ea5t nhi\u1ec1u. Ch\u1ea1y tr\u00ean m\u00e1y v\u00f4 c\u00f9ng nh\u00e0m ch\u00e1n nh\u1edd v\u1eady luy\u1ec7n cho kh\u1ea3 n\u0103ng ch\u1ed1ng l\u1ea1i nh\u00e0m ch\u00e1n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15885 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-1024x568.png\" alt=\"\" width=\"696\" height=\"386\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-1024x568.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-300x166.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-768x426.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-696x385.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-1068x592.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls-758x420.png 758w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-ben-cls.png 1690w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>M\u1ed9t mileage cao gi\u00fap gia t\u0103ng kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c sau ch\u1ea1y c\u1ee7a ch\u00fang ta l\u00ean r\u1ea5t nhi\u1ec1u. T\u00f4i \u0111\u00e3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh 5 l\u1ea7n 21km trong 5 ng\u00e0y li\u00ean ti\u1ebfp d\u1ecbp t\u1ebft m\u00e0 kh\u00f4ng th\u1ea5y \u0111au \u0111\u1edbn g\u00ec \u0111\u00e1ng k\u1ec3; kh\u00e1c h\u1eb3n v\u1edbi n\u0103m 2016 khi tham gia gi\u1ea3i Halong Heritate Marathon c\u1ef1 ly 21km t\u00f4i \u0111\u00e3 ph\u1ea3i \u0111i c\u00e0 nh\u1eafc m\u1ea5t m\u1ea5y ng\u00e0y.<\/p>\n<p>T\u00f3m l\u1ea1i mu\u1ed1n <strong><a href=\"http:\/\/chienluocsong.com\/lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio\/\">ch\u1ea1y full marathon d\u01b0\u1edbi 4 gi\u1edd<\/a> <\/strong>b\u1ea1n n\u00ean \u0111\u1ea1t &gt; 300km\/th\u00e1ng trong 4 th\u00e1ng li\u00ean ti\u1ebfp; t\u01b0\u01a1ng \u1ee9ng v\u1edbi 10km\/ng\u00e0y. Khi c\u00e1c h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp, tim m\u1ea1ch, h\u00f4 h\u1ea5p \u0111i v\u00e0o \u1ed5n \u0111\u1ecbnh r\u1ed3i th\u00ec m\u1edbi gi\u1ea3m xu\u1ed1ng m\u1ee9c duy tr\u00ec &gt; 200km\/th\u00e1ng.<\/p>\n<p><strong>5. C\u00e2n n\u1eb7ng v\u00e0 h\u1ec7 ti\u00eau h\u00f3a<\/strong><\/p>\n<p>C\u1ee9 th\u1eed c\u1ea7m m\u1ed9t qu\u1ea3 t\u1ea1 2kg ch\u1ea1y, b\u1ea1n s\u1ebd th\u1ea5y r\u1ea5t n\u1eb7ng l\u1ec1. T\u01b0\u01a1ng t\u1ef1, c\u1ee9 m\u1ed7i kg gi\u1ea3m th\u00eam l\u00e0 gi\u00fap b\u1ea1n \u0111\u1ea1t t\u1edbi m\u1ee5c ti\u00eau <a href=\"http:\/\/chienluocsong.com\/lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio\/\">ho\u00e0n th\u00e0nh marathon d\u01b0\u1edbi 4 gi\u1edd<\/a> g\u1ea7n h\u01a1n. Ban \u0111\u1ea7u t\u00f4i \u0111\u00e3 th\u1eed nh\u1ecbn \u0103n, b\u1ecf b\u1eefa nh\u01b0ng sau th\u1ea5y kh\u00f4ng \u1ed5n v\u00ec kh\u00f4ng c\u00f3 s\u1ee9c \u0111\u1ec3 ch\u1ea1y. \u0102n no tr\u01b0\u1edbc ch\u1ea1y kh\u00f4ng \u1ed5n m\u00e0 \u0103n no sau ch\u1ea1y l\u1ea1i c\u00e0ng kh\u00f4ng \u1ed5n; c\u1ea7n ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng.<\/p>\n<p>M\u1ed7i ng\u01b0\u1eddi s\u1ebd ph\u00f9 h\u1ee3p v\u1edbi m\u1ed9t nh\u00f3m th\u1ee9c \u0103n n\u00e0o \u0111\u00f3 c\u0169ng gi\u1ed1ng nh\u01b0 b\u1ea1n h\u1ecdc ti\u1ebfp \u0111\u1ea5t b\u1eb1ng c\u00e1ch ch\u1ea1y ch\u00e2n \u0111\u1ea5t ch\u1ee9 kh\u00f4ng ph\u1ea3i nghe l\u1eddi ng\u01b0\u1eddi kh\u00e1c. C\u1ea7n th\u1eed nghi\u1ec7m c\u00e1c lo\u1ea1i th\u1ee9c \u0103n \u0111\u1ec3 t\u1eeb \u0111\u00f3 l\u1ef1a ch\u1ecdn ra th\u1ee9c \u0103n ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh. Th\u1ee9c \u0103n ph\u00f9 h\u1ee3p l\u00e0 th\u1ee9c \u0103n m\u00e0 trong bu\u1ed5i ch\u1ea1y k\u1ebf ti\u1ebfp b\u1ea1n kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng nh\u1ecdc h\u01a1n so v\u1edbi b\u00ecnh th\u01b0\u1eddng. \u0110\u1ecbnh h\u01b0\u1edbng chung l\u00e0 theo h\u01b0\u1edbng t\u1ed1i gi\u1ea3n; \u0103n \u00edt v\u00e0 \u0111\u1ed3 \u0103n \u00edt qua ch\u1ebf bi\u1ebfn.<\/p>\n<p>B\u1ea1n c\u1ea7n ph\u1ea3i cho c\u01a1 th\u1ec3 quen d\u1ea7n vi\u1ec7c b\u1ed5 sung dinh d\u01b0\u1ee1ng \u00edt m\u00e0 v\u1eabn c\u1ea3m th\u1ea5y kh\u1ecfe m\u1ea1nh v\u00e0 \u0111\u1ea1t mileage c\u1ee7a th\u00e1ng. Ban \u0111\u1ea7u th\u00ec c\u01a1 th\u1ec3 s\u1ebd g\u00e0o th\u00e9t \u0111\u00f2i \u0111\u01b0\u1ee3c \u0103n no nh\u01b0ng sau r\u1ed3i n\u00f3 s\u1ebd quen d\u1ea7n v\u1edbi vi\u1ec7c \u0103n \u00edt. T\u1ea5t y\u1ebfu th\u00ec c\u00e2n n\u1eb7ng s\u1ebd gi\u1ea3m khi m\u00e0 n\u0103ng l\u01b0\u1ee3ng ti\u00eau hao t\u1eeb ch\u1ea1y nhi\u1ec1u trong khi n\u0103ng l\u01b0\u1ee3ng b\u1ed5 sung \u00edt. V\u1ea5n \u0111\u1ec1 ch\u1ec9 l\u00e0 th\u00f3i quen th\u00f4i; c\u00e1i d\u1ea1 d\u00e0y n\u00f3 v\u1eadn h\u00e0nh c\u0169ng theo th\u00f3i quen.<\/p>\n<p>Ngo\u00e0i ra, m\u1ed9t m\u1ed1i lo c\u1ee7a ch\u00fang ta \u0111\u00f3 l\u00e0 \u0111au b\u1ee5ng trong ng\u00e0y ch\u1ea1y. T\u1ea5t c\u1ea3 c\u00f4ng s\u1ee9c t\u1eadp luy\u1ec7n s\u1ebd \u0111\u1ed5 xu\u1ed1ng c\u1ed1ng r\u00e3nh h\u1ebft n\u1ebfu nh\u01b0 ng\u00e0y \u0111\u00f3 h\u1ec7 ti\u00eau h\u00f3a b\u1ed7ng \u0111\u00ecnh c\u00f4ng. M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng \u0111\u01a1n gi\u1ea3n s\u1ebd gi\u00fap cho h\u1ec7 ti\u00eau h\u00f3a m\u1ea1nh kh\u1ecfe t\u1eeb \u0111\u00f3 gi\u1ea3m thi\u1ec3u r\u1ee7i ro \u0111au b\u1ee5ng.<\/p>\n<p><strong>6. Dinh d\u01b0\u1ee1ng trong t\u1eadp luy\u1ec7n<\/strong><\/p>\n<p>D\u1ea5u hi\u1ec7u c\u1ee7a vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc \u0111\u1ea7y \u0111\u1ee7 \u0111\u00f3 l\u00e0 sau bu\u1ed5i ch\u1ea1y b\u1ea1n \u0111i v\u1ec7 sinh nh\u1eb9 th\u1ea5y n\u01b0\u1edbc trong, v\u00e0ng nh\u1ea1t. M\u00e0u c\u00e0ng chuy\u1ec3n sang \u0111\u1ecf th\u00ec c\u00e0ng thi\u1ebfu n\u01b0\u1edbc. C\u1ea3m gi\u00e1c h\u00e1o n\u01b0\u1edbc sau ch\u1ea1y c\u0169ng l\u00e0 do b\u1ed5 sung n\u01b0\u1edbc thi\u1ebfu trong ch\u1ea1y. B\u1ea1n s\u1ebd \u0111i\u1ec1u ch\u1ec9nh n\u01b0\u1edbc b\u1ed5 sung theo hai d\u1ea5u hi\u1ec7u \u0111\u00f3.<\/p>\n<p>Trong ch\u1ea1y c\u1ee9 m\u1ed7i 2km th\u00ec u\u1ed1ng m\u1ed9t l\u1ea7n v\u00e0 m\u1ed9t ng\u1ee5m nh\u1ecf. N\u1ebfu ta \u0111\u1ec3 tr\u1ea1ng th\u00e1i c\u01a1 th\u1ec3 t\u1edbi m\u1ee9c h\u00e1o n\u01b0\u1edbc th\u00ec u\u1ed1ng bao nhi\u00eau c\u0169ng kh\u00f4ng \u0111\u00e3 kh\u00e1t; d\u1eabn t\u1edbi c\u00e1i b\u1ee5ng \u0111\u1ea7y n\u01b0\u1edbc th\u00ec ch\u1ea1y ki\u1ec3u g\u00ec? V\u1eady u\u1ed1ng khi kh\u00e1t hay khi ch\u01b0a kh\u00e1t? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 t\u00f9y m\u1ed7i ng\u01b0\u1eddi nh\u01b0ng c\u1ee9 l\u1eadp th\u00f3i quen 2km\/l\u1ea7n; kh\u00f4ng quan tr\u1ecdng kh\u00e1t hay kh\u00f4ng kh\u00e1t.<\/p>\n<p>Trong qu\u00e1 tr\u00ecnh ch\u1ea1y t\u1eadp h\u00e3y t\u1ed1i thi\u1ec3u h\u00f3a dinh d\u01b0\u1ee1ng; cung c\u1ea5p v\u1eeba \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng; \u0111\u1ee7 \u0111\u1ec3 b\u1ea1n v\u1eabn ch\u1ea1y \u0111\u01b0\u1ee3c \u0111\u1ea1t m\u1ee5c ti\u00eau c\u1ee7a ng\u00e0y h\u00f4m \u0111\u00f3. Khi race b\u1ea1n b\u1ed5 sung gel n\u0103ng l\u01b0\u1ee3ng c\u1ee9 m\u1ed7i 50 ph\u00fat. C\u01a1 th\u1ec3 khi t\u1eadp th\u00ec kh\u1eafc nghi\u1ec7t; khi race th\u00ec \u0111\u01b0\u1ee3c cung c\u1ea5p \u0111\u1ee7; n\u00f3 s\u1ebd mang l\u1ea1i k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n so v\u1edbi vi\u1ec7c b\u1ea1n c\u1eafn gel trong m\u1ed7i bu\u1ed5i t\u1eadp.<\/p>\n<p>M\u00e0 trong qu\u00e1 tr\u00ecnh t\u1eadp hay race c\u0169ng h\u1ea1n ch\u1ebf c\u00e1c th\u1ee9c \u0103n \u0111\u00f2i h\u1ecfi d\u1ea1 d\u00e0y ph\u1ea3i l\u00e0m vi\u1ec7c n\u1eb7ng nh\u1ecdc. Tinh th\u1ea7n chung l\u00e0 t\u1ed1i thi\u1ec3u dinh d\u01b0\u1ee1ng; v\u1eeba ph\u1ee5c v\u1ee5 m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n v\u1eeba gi\u00fap c\u01a1 th\u1ec3 quen d\u1ea7n v\u1edbi t\u00ecnh tr\u1ea1ng thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng.<\/p>\n<p>M\u1ed7i ng\u00e0y t\u00f4i ch\u1ec9 u\u1ed1ng 1 vi\u00ean Glucosamin cho kh\u1edbp g\u1ed1i; c\u00f2n l\u1ea1i kh\u00f4ng u\u1ed1ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng n\u00e0o kh\u00e1c. C\u1ee9 k\u1ef7 lu\u1eadt v\u1edbi c\u01a1 th\u1ec3 th\u00ec n\u00f3 s\u1ebd th\u00edch nghi.<\/p>\n<p><strong>7. C\u00e1c b\u00e0i ch\u1ea1y<\/strong><\/p>\n<p>Ch\u1ea1y v\u1ed1n l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao \u0111\u01a1n gi\u1ea3n v\u00ec v\u1eady ch\u00fang ta kh\u00f4ng n\u00ean l\u00e0m ph\u1ee9c t\u1ea1p h\u00f3a n\u00f3 l\u00ean nh\u1ea5t l\u00e0 to\u00e0n d\u00e2n phong tr\u00e0o v\u1edbi nhau. Tr\u00ean tinh th\u1ea7n n\u00e0y t\u00f4i ch\u1ec9 th\u1ea5y c\u00f3 hai d\u1ea1ng b\u00e0i t\u1eadp d\u1ef1a v\u00e0o t\u00ecnh hu\u1ed1ng race th\u1ef1c t\u1ebf.<\/p>\n<ul>\n<li>Tempo pace: ch\u1ea1y \u1edf pace marathon v\u1edbi th\u1eddi gian &gt; 40 ph\u00fat<\/li>\n<li>Interval: Ch\u1ea1y th\u1eadt nhanh k\u1ebft h\u1ee3p v\u1edbi ngh\u1ec9 \u0111i b\u1ed9 \u1edf gi\u1eefa; l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n.<\/li>\n<\/ul>\n<p>Trong race r\u00f5 r\u00e0ng b\u1ea1n kh\u00f4ng th\u1ec3 th\u1edf h\u1ed3ng h\u1ed9c c\u1ea3 4 gi\u1edd \u0111\u1ed3ng h\u1ed3 \u0111\u01b0\u1ee3c. B\u1ea1n c\u1ea7n ph\u1ea3i ch\u1ea1y 4 gi\u1edd trong tr\u1ea1ng th\u00e1i th\u1edf t\u01b0\u01a1ng \u0111\u1ed1i tho\u1ea3i m\u00e1i; h\u00f4 h\u1ea5p \u1edf v\u00f9ng hi\u1ebfu kh\u00ed (Aerobic). T\u1ea1i ch\u1ebf \u0111\u1ed9 hi\u1ebfu kh\u00ed, n\u0103ng l\u01b0\u1ee3ng s\u1ea3n sinh v\u1edbi \u0111\u1ea7y \u0111\u1ee7 oxy v\u00e0 quan tr\u1ecdng l\u00e0 n\u00f3 s\u1eed d\u1ee5ng m\u1ee1 trong c\u01a1 th\u1ec3. \u0110\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y 90% th\u1eddi gian t\u1eadp c\u1ee7a t\u00f4i l\u00e0 t\u1eadp v\u1edbi pace marathon d\u1ef1 ki\u1ebfn (Tempo run); v\u1edbi m\u1ee5c ti\u00eau ch\u1ea1y marathon d\u01b0\u1edbi 4 gi\u1edd th\u00ec pace trung b\u00ecnh ph\u1ea3i l\u00e0 5&#8217;40&#8221;.<\/p>\n<p>10% th\u1eddi gian c\u00f2n l\u1ea1i l\u00e0 ch\u1ea1y inteval v\u1edbi l\u00fd thuy\u1ebft \u0111\u01a1n gi\u1ea3n l\u00e0 ch\u1ea1y nhanh 500m (\u00edt h\u01a1n ho\u1eb7c cao h\u01a1n), \u0111\u1ea9y h\u00f4 h\u1ea5p l\u00ean v\u00f9ng y\u1ebfm kh\u00ed (Anaerobic; hay c\u00f2n g\u1ecdi l\u00e0 k\u1ef5 kh\u00ed); r\u1ed3i sau \u0111\u00f3 \u0111i b\u1ed9 \u0111\u00fang b\u1eb1ng th\u1eddi gian ch\u1ea1y \u0111\u1ec3 h\u00f4 h\u1ea5p quay tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng; l\u1eb7p \u0111i l\u1eb7p l\u1ea1i 3 t\u1edbi 5 l\u1ea7n.<\/p>\n<p>H\u00f4 h\u1ea5p hi\u1ebfu kh\u00ed (Aerobic; hay c\u00f2n g\u1ecdi l\u00e0 \u01b0a kh\u00ed) l\u00e0 h\u00f4 h\u1ea5p khi m\u00e0 nh\u1ecbp tim \u1edf v\u00f9ng zone 3 tr\u1edf xu\u1ed1ng, n\u01a1i ta c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n \u0111\u01b0\u1ee3c m\u00e0 kh\u00f4ng b\u1ecb \u0111\u1ee9t \u0111o\u1ea1n. H\u00f4 h\u1ea5p y\u1ebfm kh\u00ed (Anaerobic; hay c\u00f2n g\u1ecdi l\u00e0 k\u1ef5 kh\u00ed) l\u00e0 h\u00f4 h\u1ea5p khi m\u00e0 nh\u1ecbp tim \u1edf zone 4 tr\u1edf l\u00ean; n\u01a1i b\u1ea1n kh\u00f4ng th\u1ec3 n\u00f3i li\u1ec1n m\u1ea1ch. T\u1ea1i h\u00f4 h\u1ea5p y\u1ebfm kh\u00ed (Anaerobic), n\u0103ng l\u01b0\u1ee3ng \u0111\u01b0\u1ee3c t\u1ea1o ra kh\u00f4ng c\u1ea7n oxy; n\u00f3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng nhanh h\u01a1n nh\u01b0ng t\u1ed3n d\u01b0 c\u1ee7a n\u00f3 l\u1ea1i l\u00e0 axit lactic g\u00e2y ra \u0111au m\u1ecfi b\u1eafp, chu\u1ed9t r\u00fat,..<\/p>\n<p>Ch\u1ea1y interval \u01b0u \u0111i\u1ec3m s\u1ebd gi\u00fap \u0111\u1ea9y ng\u01b0\u1ee1ng m\u1ec7t m\u1ecfi l\u00ean t\u1ed1c \u0111\u1ed9 cao h\u01a1n v\u00e0 gi\u00fap ta \u0111\u1ee1 ch\u00e1n m\u1eb7c d\u00f9 r\u1eb1ng \u0111\u1ea9y nh\u1ecbp tim n\u00ean cao s\u1ebd k\u00e8m theo c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu. Ch\u1ea1y interval s\u1ebd h\u1ee9ng th\u00fa h\u01a1n ch\u1ea1y tempo nh\u01b0ng kh\u00f4ng th\u1ec3 th\u01b0\u1eddng xuy\u00ean v\u00ec d\u1ec5 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng, khi\u1ebfn \u0111au m\u1ecfi c\u01a1,&#8230;.<\/p>\n<p>Ngo\u00e0i ra interval s\u1ebd gi\u00fap \u0111i\u1ec1u ch\u1ec9nh form ch\u1ea1y, s\u1ea3i ch\u00e2n, c\u00e1ch th\u1ee9c \u0111\u00e1nh tay,&#8230;v\u1ec1 m\u1ee9c t\u1ed1i \u01b0u h\u01a1n. Khi b\u1ea1n ch\u1ea1y ch\u1eadm b\u1ea1n s\u1ebd kh\u00f4ng ph\u00e1t hi\u1ec7n ra c\u00e1c v\u1ea5n \u0111\u1ec1 n\u00e0y nh\u01b0ng khi ch\u1ea1y nhanh th\u00ec bu\u1ed9c b\u1ea1n ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh m\u1ecdi th\u1ee9.<\/p>\n<p>Th\u00f4ng th\u01b0\u1eddng m\u1ed9t bu\u1ed5i t\u1eadp c\u1ee7a t\u00f4i s\u1ebd k\u1ebft h\u1ee3p t\u1ea5t c\u1ea3 v\u00e0o l\u00e0m m\u1ed9t:<\/p>\n<ul>\n<li>2km \u0111\u1ea7u ti\u00ean \u1edf easy pace, ch\u1ea1y nh\u1eb9 nh\u00e0ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng<\/li>\n<li>5km sau \u1edf tempo pace<\/li>\n<li>3km cu\u1ed1i \u1edf interval<\/li>\n<\/ul>\n<p>T\u1ed5ng th\u1eddi gian kho\u1ea3ng 1 gi\u1edd; kh\u1edfi \u0111\u1ed9ng \u0111\u00e3 n\u1eb1m trong easy pace. Ban \u0111\u1ea7u th\u00ec t\u1ed1c \u0111\u1ed9 pace 6 \u0111\u00e3 l\u00e0 interval \u0111\u1ed1i v\u1edbi t\u00f4i r\u1ed3i nh\u01b0ng sau \u0111\u00f3 theo th\u1eddi gian pace 6 tr\u1edf th\u00e0nh tempo pace; c\u1ee9 nh\u01b0 v\u1eady d\u1ea7n d\u1ea7n th\u00ec t\u1ed1c \u0111\u1ed9 5&#8217;40&#8221; tr\u1edf th\u00e0nh tempo pace; c\u00f2n pace 5&#8242; tr\u1edf th\u00e0nh pace c\u1ee7a interval.<\/p>\n<p>V\u00e0o ng\u00e0y cu\u1ed1i tu\u1ea7n t\u00f4i c\u00f3 2 l\u1ef1a ch\u1ecdn. Ho\u00e0n th\u00e0nh t\u1ed1i thi\u1ec3u 21km \u1edf pace marathon v\u00e0o ng\u00e0y th\u1ee9 7. Ho\u1eb7c ch\u1ea1y 2 l\u1ea7n 10km v\u00e0o th\u1ee9 7 v\u00e0 ch\u1ee7 nh\u1eadt \u1edf pace cao h\u01a1n 20% so v\u1edbi pace marathon.<\/p>\n<p><em><span style=\"color: #0000ff;\">N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp ch\u1ea1y th\u00ec thay v\u00ec ch\u1ea1y nhanh n\u00ean \u01b0u ti\u00ean t\u1edbi th\u1eddi gian ch\u1ea1y. Ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 b\u1ea5t k\u1ef3 mi\u1ec5n l\u00e0 kh\u00f4ng ph\u1ea3i \u0111i b\u1ed9 v\u00e0 v\u1eabn c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i. Nh\u1eefng ng\u01b0\u1eddi m\u1edbi t\u1eadp ch\u1ea1y hay c\u00f3 sai l\u1ea7m chung ngh\u0129 r\u1eb1ng ch\u1ea1y c\u00e0ng nhanh c\u00e0ng t\u1ed1t hay c\u00e0ng d\u00e0i c\u00e0ng t\u1ed1t. M\u1edbi ch\u1ea1y th\u00ec ch\u1ea1y c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t m\u1edbi l\u00e0 quan tr\u1ecdng; m\u1ee9c t\u1ed1i thi\u1ec3u ph\u1ea3i l\u00e0 45 ph\u00fat t\u1edbi 1 gi\u1edd; 15 ph\u00fat ban \u0111\u1ea7u ch\u1ec9 \u0111\u1ee7 \u0111\u1ec3 l\u00e0m n\u00f3ng ng\u01b0\u1eddi th\u00f4i.<\/span><\/em><\/p>\n<p><strong>8. C\u00e1c c\u00e2u h\u1ecfi<\/strong><\/p>\n<p><strong>C\u00f3 c\u1ea7n ph\u1ea3i ch\u1ea1y th\u1eed 42km \u0111\u1ec3 xem c\u00f3 sub 4 \u0111\u01b0\u1ee3c kh\u00f4ng tr\u01b0\u1edbc ng\u00e0y race?<\/strong><\/p>\n<p>Kh\u00f4ng, b\u1ea1n ch\u1ec9 n\u00ean ch\u1ea1y t\u1ed1i \u0111a 32km \u0111\u1ec3 bi\u1ebft \u0111i\u1ec1u g\u00ec s\u1ebd di\u1ec5n ra sau km th\u1ee9 30 khi ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao. Ch\u1ea1y \u0111\u1ee7 42km sub 4 bao gi\u1edd c\u0169ng k\u00e8m theo r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng v\u00e0 ph\u1ea3i c\u1ea7n ngh\u1ec9 ng\u01a1i \u00edt nh\u1ea5t 1 tu\u1ea7n; s\u1ebd l\u00e0m gi\u00e1n \u0111o\u1ea1n vi\u1ec7c t\u1eadp luy\u1ec7n.<\/p>\n<p><strong>Ngh\u1ec9 ng\u01a1i tr\u01b0\u1edbc race nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n<p>Khi kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a b\u1ea1n t\u1ed1t th\u00ec b\u1ea1n ch\u1ec9 c\u1ea7n ngh\u1ec9 1 ng\u00e0y tr\u01b0\u1edbc race l\u00e0 qu\u00e1 \u0111\u1ee7; n\u1ebfu kh\u00f4ng th\u00ec d\u00e0nh 1 tu\u1ea7n tr\u01b0\u1edbc ng\u00e0y race \u0111\u1ec3 ngh\u1ec9 d\u01b0\u1ee1ng (g\u1ecdi l\u00e0 taper). V\u00e0o tu\u1ea7n tr\u01b0\u1edbc ch\u1ea1y c\u1ea7n gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp \u0111i v\u1ec1 m\u1ee9c duy tr\u00ec th\u1ea5p h\u01a1n 5km m\u1ed7i bu\u1ed5i t\u1eadp. N\u00f3i chung b\u1ea1n c\u00f3 th\u1ec3 ngh\u1ec9 h\u1eb3n ch\u1ea1y trong 1 tu\u1ea7n \u0111\u1ec3 to\u00e0n b\u1ed9 h\u1ec7 v\u1eadn \u0111\u1ed9ng kh\u00f4i ph\u1ee5c l\u1ea1i m\u1ee9c t\u1ed1i \u01b0u v\u00ec c\u00f3 t\u1eadp c\u1ed1 th\u00eam 1 tu\u1ea7n c\u0169ng kh\u00f4ng c\u1ea3i thi\u1ec7n g\u00ec th\u00eam \u0111\u00e2u.<\/p>\n<p>L\u00fac n\u00e0y n\u00ean x\u00e1c \u0111\u1ecbnh ch\u1ea1y b\u1eb1ng gi\u1ea7y n\u00e0o v\u00e0 t\u1ef1 th\u01b0\u1edfng b\u1ea3n th\u00e2n c\u00e1c m\u00f3n \u0103n m\u00ecnh th\u00edch b\u1edfi \u0111\u00e3 k\u1ef7 lu\u1eadt trong 4 th\u00e1ng qua. 2 ng\u00e0y tr\u01b0\u1edbc race gi\u1ea3m h\u1eb3n \u0111\u1ed3 kh\u00f3 ti\u00eau; chia nh\u1ecf b\u1eefa \u0103n; kh\u00f4ng \u0111\u01b0\u1ee3c \u0103n qu\u00e1 no m\u1ed7i b\u1eefa.<\/p>\n<p><strong>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc race nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/p>\n<p>Ch\u00fang ta c\u1ea7n \u0111\u1ebfn tr\u01b0\u1edbc gi\u1edd race t\u1ed1i thi\u1ec3u l\u00e0 1 gi\u1edd. Th\u01b0\u1eddng gi\u1edd race s\u1ebd l\u00e0 4 gi\u1edd s\u00e1ng ho\u1eb7c 5 gi\u1edd s\u00e1ng. S\u1edbm h\u01a1n 1 gi\u1edd \u0111\u1ec3 tr\u00e1nh c\u0103ng th\u1eb3ng v\u00e0 d\u00e0nh 15 ph\u00fat cho ch\u1ea1y nh\u1eb9 \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng. Nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 t\u00e2m l\u00fd \u0111\u1ec3 d\u00e0nh ch\u00e2n, ch\u1ec9 d\u00e1m \u0111i b\u1ed9; \u0111i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u00fang v\u00ec 2km s\u1ebd ch\u1eb3ng l\u00e0 g\u00ec so v\u1edbi 42km s\u1eafp t\u1edbi. Ngay khi v\u00e0o race b\u1ea1n s\u1ebd b\u1ecb \u0111\u00e1m \u0111\u00f4ng cu\u1ed1n \u0111i v\u1edbi race t\u1ed1i thi\u1ec3u l\u00e0 5&#8217;40&#8221;; n\u1ebfu ngay t\u1eeb \u0111\u1ea7u m\u00e0 ch\u1ea1y nhanh nh\u01b0 v\u1eady th\u00ec nh\u1ecbp tim b\u1ecb \u0111\u1ea9y l\u00ean qu\u00e1 cao; c\u00f3 th\u1ec3 x\u1ea5p x\u1ec9 t\u1edbi m\u1ee9c zone 5. Nh\u1ecbp tim \u0111\u00e3 l\u00ean th\u00ec c\u1ef1c k\u1ef3 kh\u00f3 xu\u1ed1ng; nh\u1ea5t l\u00e0 khi b\u1ea1n s\u1ebd kh\u00f4ng c\u00f3 ph\u00fat n\u00e0o ngh\u1ec9 ng\u01a1i trong 4 gi\u1edd t\u1edbi.<\/p>\n<p>V\u1eady ph\u1ea3i ch\u1ea1y kh\u1edfi \u0111\u1ed9ng \u1edf easy pace t\u1ed1i thi\u1ec3u 15 ph\u00fat \u0111\u1ec3 tim t\u0103ng l\u00ean m\u1ee9c n\u1eeda \u0111\u1ea7u zone 4; sau \u0111\u00f3 ta s\u1ebd ngh\u1ec9 ng\u01a1i 20 ph\u00fat \u0111\u1ec3 nh\u1ecbp tim v\u1ec1 m\u1ee9c b\u00ecnh th\u01b0\u1eddng. Khi v\u00e0o race tim s\u1ebd l\u00ean m\u1ee9c gi\u1eefa c\u1ee7a zone 4 l\u00e0 v\u1eeba \u0111\u1eb9p.<\/p>\n<p><strong>Dinh d\u01b0\u1ee1ng trong race ?<\/strong><\/p>\n<p>B\u1ea1n c\u1ea7n mang t\u1ed1i thi\u1ec3u \u0111\u1ed3 \u0111\u1ea1c. Ch\u1ec9 n\u00ean mang 5 g\u00f3i gel v\u00e0 5 vi\u00ean mu\u1ed1i; n\u01b0\u1edbc s\u1ebd \u0111\u01b0\u1ee3c b\u1ed5 sung t\u1ea1i c\u00e1c tr\u1ea1m ti\u1ebfp n\u01b0\u1edbc. 15 ph\u00fat tr\u01b0\u1edbc race, n\u1ea1p m\u1ed9t g\u00f3i gel; c\u1ee9 50 ph\u00fat ti\u1ebfp theo c\u1eafn 1 g\u00f3i gel; xen gi\u1eefa l\u00e0 1 vi\u00ean mu\u1ed1i (c\u0169ng l\u00e0 m\u1ed7i 50 ph\u00fat). Nh\u1edb l\u00e0 kh\u00f4ng mang b\u1ea5t c\u1ee9 c\u00e1i g\u00ec th\u1eeba; b\u1ea1n nh\u00ecn c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean elite s\u1ebd th\u1ea5y h\u1ecd lu\u00f4n ch\u1ea1y ng\u01b0\u1eddi kh\u00f4ng.<\/p>\n<p><strong>Th\u1eddi gian \u0111\u00e2u cho t\u1eadp ch\u1ea1y?<\/strong><\/p>\n<p>Mu\u1ed1n ho\u00e0n th\u00e0nh 10km\/ng\u00e0y b\u1ea1n c\u1ea7n 1 gi\u1edd cho ch\u1ea1y v\u00e0 30 ph\u00fat cho tr\u01b0\u1edbc v\u00e0 sau ch\u1ea1y. ch\u00fang ta s\u1ebd ch\u00e8n vi\u1ec7c t\u1eadp luy\u1ec7n \u0111\u00f3 v\u00e0o b\u1ea5t c\u1ee9 bu\u1ed5i n\u00e0o ph\u00f9 h\u1ee3p; s\u00e1ng, tr\u01b0a, chi\u1ec1u, t\u1ed1i. T\u00f4i \u0111\u00e3 th\u1eed ch\u1ea1y t\u1ed1i nh\u01b0ng v\u00ec \u0103n t\u1ed1i l\u00fac 7h n\u00ean ph\u1ea3i ch\u1ea1y l\u00fac 9h t\u1ed1i; ch\u1ea1y 5km v\u1ec1 ng\u1ee7 ngon nh\u01b0ng 10km th\u00ec khi\u1ebfn cho \u0111\u1ea7u \u00f3c c\u0103ng th\u1eb3ng l\u00e0m cho r\u1ea5t kh\u00f3 v\u00e0o gi\u1ea5c ng\u1ee7. T\u00f4i c\u0169ng \u0111\u00e3 th\u1eed ch\u1ea1y s\u00e1ng nh\u01b0ng t\u00ednh to\u00e1n kh\u00f4ng th\u1ec3 d\u1eady \u0111\u01b0\u1ee3c l\u00fac 5 gi\u1edd s\u00e1ng. Cu\u1ed1i c\u00f9ng t\u00f4i ch\u1ea1y tr\u01b0a t\u1ea1i ph\u00f2ng gym, h\u1ed3i x\u01b0a kh\u00f4ng ng\u1ee7 tr\u01b0a kh\u00f4ng \u0111\u01b0\u1ee3c th\u00ec nay kh\u00f4ng c\u1ea7n ng\u1ee7 tr\u01b0a; v\u00e0 v\u00ec ch\u1ea1y tr\u01b0a n\u00ean t\u00f4i c\u0169ng \u0103n r\u1ea5t \u00edt v\u00e0o bu\u1ed5i tr\u01b0a. Kh\u00f4ng \u1ea3nh h\u01b0\u1edfng t\u1edbi gia \u0111\u00ecnh, c\u00f4ng vi\u1ec7c m\u00e0 c\u0169ng ph\u1ee5c v\u1ee5 cho vi\u1ec7c gi\u1ea3m c\u00e2n.<\/p>\n<p>N\u00eau tr\u01b0a b\u1eadn th\u00ec ch\u1ea1y chi\u1ec1u sau gi\u1edd l\u00e0m \u1edf ph\u00f2ng gym; t\u00fam l\u1ea1i ch\u1ec9 c\u1ea7n mu\u1ed1n th\u00ec ki\u1ec3u g\u00ec c\u0169ng s\u1eafp x\u1ebfp th\u1eddi gian \u0111\u01b0\u1ee3c.<\/p>\n<p><strong>V\u00f9ng nh\u1ecbp tim (zone) v\u00e0 ch\u1ea1y theo nh\u1ecbp tim l\u00e0 g\u00ec?<\/strong><\/p>\n<p>Nh\u1ecbp tim t\u1ed1i \u0111a = 220 &#8211; Tu\u1ed5i.<\/p>\n<p>V\u00ed d\u1ee5 nh\u01b0 t\u00f4i 40 tu\u1ed5i n\u00ean nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a t\u00f4i l\u00e0 180.<\/p>\n<p>V\u00f9ng 1: 50% -&gt; 60% = 90 t\u1edbi 110<\/p>\n<p>V\u00f9ng 2: 60% -&gt; 70% = 111 t\u1edbi 128<\/p>\n<p>V\u00f9ng 3: 70% -&gt;80% = 129 t\u1edbi 147<\/p>\n<p>V\u00f9ng 4: 80% -&gt; 90% = 148 t\u1edbi 165<\/p>\n<p>V\u00f9ng 5: &gt; 90% t\u01b0\u01a1ng \u1ee9ng &gt; 165<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15903 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-1024x472.jpg\" alt=\"\" width=\"696\" height=\"321\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-1024x472.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-300x138.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-768x354.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-696x321.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-1068x493.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls-910x420.jpg 910w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-1-cls.jpg 1242w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>N\u1ebfu b\u1ea1n c\u00f3 \u0111\u1ed3ng h\u1ed3 \u0111o nh\u1ecbp tim th\u00ec n\u00f3 s\u1ebd t\u00ednh ra c\u00e1c v\u00f9ng (zone) c\u1ee7a nh\u1ecbp tim t\u01b0\u01a1ng \u1ee9ng v\u1edbi tim c\u1ee7a b\u1ea1n. Nh\u01b0 h\u00ecnh tr\u00ean, to\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh ch\u1ea1y c\u1ee7a t\u00f4i ch\u1ee7 y\u1ebfu \u1edf zone 4 l\u00e0 v\u00f9ng c\u1ea7n ph\u1ea3i c\u1ed1 g\u1eafng nh\u01b0ng kh\u00f4ng \u0111\u1ebfn n\u1ed7i h\u1ee5t h\u01a1i, v\u1eabn h\u00f4 h\u1ea5p trong v\u00f9ng \u0111\u1ee7 oxy Aerobic.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15905 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-912x1024.jpg\" alt=\"\" width=\"696\" height=\"781\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-912x1024.jpg 912w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-267x300.jpg 267w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-768x862.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-696x781.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-1068x1199.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls-374x420.jpg 374w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-3-cls.jpg 1242w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>Th\u1eddi gian b\u1ea1n \u1edf nh\u1ecbp tim zone 5 ph\u1ea3i th\u1ea5p; n\u1ebfu ngay khi xu\u1ea5t ph\u00e1t \u0111\u00e3 \u1edf zone 5 th\u00ec s\u1ebd r\u1ea5t nhanh ch\u00f3ng m\u1ecfi c\u01a1 do v\u00e0o ng\u01b0\u1ee1ng lactate. Ngay khi th\u1ea5y tim v\u00e0o zone 5 c\u1ea7n ch\u1ea1y ch\u1eadm l\u1ea1i ho\u1eb7c \u0111i b\u1ed9 \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim. Tham v\u00e0i m\u00e9t l\u00fac n\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n \u0111i b\u1ed9 sau km th\u1ee9 30.<\/p>\n<div class='stb-container stb-style-info stb-caption-box stb-no-caption'>\n<div class='stb-caption'>\n<div class='stb-logo'><img class='stb-logo__image' src='http:\/\/chienluocsong.com\/wp-content\/plugins\/wp-special-textboxes\/images\/info.png' alt='img'\/><\/div>\n<div class='stb-caption-content'>Ng\u01b0\u1ee1ng lactate l\u00e0 g\u00ec?<\/div>\n<div class='stb-tool'><\/div>\n<\/div>\n<div class='stb-content'>\n<p>Ng\u01b0\u1ee1ng lactat l\u00e0 ng\u01b0\u1ee1ng m\u00e0 c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n b\u1eaft \u0111\u1ea7u nhanh ch\u00f3ng m\u1ec7t m\u1ecfi do l\u01b0\u1ee3ng axit lactic sinh ra l\u1edbn h\u01a1n l\u01b0\u1ee3ng axit lactic m\u00e0 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 \u0111\u00e0o th\u1ea3i. Thi\u1ebft b\u1ecb c\u1ee7a b\u1ea1n s\u1ebd s\u1eed d\u1ee5ng nh\u1ecbp tim v\u00e0 nh\u1ecbp \u0111\u1ed9 \u0111\u1ec3 \u0111o l\u01b0\u1eddng ng\u01b0\u1ee1ng lactat c\u1ee7a b\u1ea1n.<\/p>\n<p>Khi m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 v\u01b0\u1ee3t qu\u00e1 ng\u01b0\u1ee1ng c\u1ee7a h\u1ecd, s\u1ef1 m\u1ec7t m\u1ecfi b\u1eaft \u0111\u1ea7u t\u0103ng khi t\u1ed1c \u0111\u1ed9 gia t\u0103ng. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 kinh nghi\u1ec7m, ng\u01b0\u1ee1ng xu\u1ea5t hi\u1ec7n \u1edf kho\u1ea3ng 90% nh\u1ecbp tim t\u1ed1i \u0111a. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y trung b\u00ecnh ng\u01b0\u1ee1ng lactat th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n d\u01b0\u1edbi 90% nh\u1ecbp tim t\u1ed1i \u0111a c\u1ee7a h\u1ecd. Bi\u1ebft \u0111\u01b0\u1ee3c ng\u01b0\u1ee1ng lactat c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh n\u00ean luy\u1ec7n t\u1eadp n\u1eb7ng \u0111\u1ebfn m\u1ee9c n\u00e0o ho\u1eb7c khi n\u00e0o n\u00ean t\u0103ng t\u1ed1c trong m\u1ed9t cu\u1ed9c \u0111ua.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15904 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-971x1024.jpg\" alt=\"\" width=\"696\" height=\"734\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-971x1024.jpg 971w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-284x300.jpg 284w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-768x810.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-696x734.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-1068x1126.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls-398x420.jpg 398w, https:\/\/chienluocsong.com\/wp-content\/uploads\/nhip-tim-2-cls.jpg 1242w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>B\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng nh\u1eadn th\u1ea5y r\u1eb1ng t\u1eadp luy\u1ec7n t\u1ed1t s\u1ebd \u0111\u1ea9y ng\u01b0\u1ee1ng lactate l\u00ean cao. N\u1ebfu b\u1ea1n \u00edt t\u1eadp th\u00ec ngay \u1edf v\u00f9ng zone 4 \u0111\u00e3 th\u1ea5y \u0111au c\u01a1 r\u1ed3i trong khi th\u1ef1c t\u1ebf n\u00f3 ph\u1ea3i v\u00e0o \u0111\u1ea7u zone 5.<\/p>\n<p>V\u1eady ch\u1eb3ng nh\u1ebd ch\u1ea1y trong v\u00f9ng aerobic th\u00ec kh\u00f4ng m\u1ecfi c\u01a1 ? Kh\u00f4ng ph\u1ea3i, v\u1eabn m\u1ecfi v\u00ec gi\u1eefa h\u00f4 h\u1ea5p hi\u1ebfu kh\u00ed v\u00e0 k\u1ef5 kh\u00ed kh\u00f4ng ph\u1ea3i t\u00e1ch bi\u1ec7t r\u00f5 r\u00e0ng b\u1edfi nh\u1ecbp tim; n\u00f3 c\u00f3 s\u1ef1 \u0111an xen nhau ch\u1eb3ng qua c\u00e1i n\u00e0o l\u00e0 ch\u1ee7 \u0111\u1ea1o th\u00f4i. T\u1ed1c \u0111\u1ed9 m\u1ecfi khi v\u01b0\u1ee3t ng\u01b0\u1ee1ng lactate s\u1ebd r\u1ea5t nhanh v\u00e0 s\u1ebd r\u1ea5t nhanh b\u1ea1n b\u1ecb chu\u1ed9t r\u00fat c\u00f2n trong v\u00f9ng m\u00e0 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 \u0111\u00e0o th\u1ea3i \u0111\u01b0\u1ee3c th\u00ec s\u1ebd ch\u1eadm \u0111au m\u1ecfi h\u01a1n.<\/p>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><strong>T\u1ea7m quan tr\u1ecdng c\u1ee7a chi\u1ec1u d\u00e0i s\u1ea3i ch\u00e2n trong ch\u1ea1y<\/strong><\/p>\n<p>Tim c\u1ee7a b\u1ea1n s\u1ebd kh\u1ecfe l\u00ean t\u1edbi m\u1ed9t ng\u01b0\u1ee1ng n\u00e0o \u0111\u00f3 s\u1ebd d\u1eebng l\u1ea1i v\u00e0 ti\u1ebfn b\u1ed9 tr\u1edf n\u00ean ch\u1eadm ch\u1ea1p. B\u1ea1n s\u1ebd ph\u1ea3i quan t\u00e2m nhi\u1ec1u h\u01a1n t\u1edbi k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u1ec3 c\u00f3 th\u1ec3 ch\u1ea1y nhanh h\u01a1n. N\u1ebfu b\u1ea1n \u0111\u00e3 ti\u1ebfp \u0111\u1ea5t t\u1ed1t th\u00ec gi\u1edd n\u00ean ngh\u0129 t\u1edbi s\u1ea3i ch\u00e2n d\u00e0i.<\/p>\n<p>C\u00f9ng m\u1ed9t \u0111o\u1ea1n \u0111\u01b0\u1eddng, ng\u01b0\u1eddi s\u1ea3i ch\u00e2n d\u00e0i s\u1ebd b\u01b0\u1edbc \u00edt b\u01b0\u1edbc h\u01a1n ng\u01b0\u1eddi s\u1ea3i ch\u00e2n ng\u1eafn v\u00e0 nh\u1edd v\u1eady h\u1ecd \u0111\u1ee1 m\u1ec7t h\u01a1n. Mu\u1ed1n s\u1ea3i ch\u00e2n d\u00e0i bu\u1ed9c b\u1ea1n ph\u1ea3i b\u01b0\u1edbc ch\u00e2n cao v\u00e0 \u0111\u1ea9y ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc nh\u01b0ng ph\u1ea3i l\u00e0m sao ng\u01b0\u1eddi \u00edt nh\u1ea5p nh\u00f4 nh\u1ea5t c\u00f3 th\u1ec3. C\u00f9ng v\u1edbi \u0111\u00f3 h\u1ec7 th\u1ed1ng c\u01a1 c\u1ee7a b\u1ea1n ph\u1ea3i kh\u1ecfe v\u00ec c\u00f3 khi b\u01b0\u1edbc d\u00e0i h\u01a1n nh\u01b0ng c\u01a1 ch\u00e2n ph\u1ea3i v\u1eadn \u0111\u1ed9ng m\u1ea1nh h\u01a1n th\u00ec d\u1ec5 t\u1edbi ch\u1ea5n th\u01b0\u01a1ng. Do v\u1eady gi\u1eef m\u1ed9t mileage cao ch\u00ednh l\u00e0 gi\u00fap cho h\u1ec7 th\u1ed1ng c\u01a1 ph\u00e1t tri\u1ec3n nh\u1edd v\u1eady b\u1ea1n c\u00f3 th\u1ec3 b\u01b0\u1edbc d\u00e0i h\u01a1n.<\/p>\n<p>&nbsp;<\/p>\n<p>N\u1ebfu b\u1ea1n s\u1eb5n s\u00e0ng tr\u01b0\u1edbc ng\u00e0y race; c\u1ea3m th\u1ea5y t\u1ef1 tin v\u00e0o race th\u00ec th\u1ef1c t\u1ebf l\u00e0 b\u1ea1n \u0111\u00e3 th\u00e0nh c\u00f4ng r\u1ed3i v\u1edbi m\u1ed9t c\u01a1 th\u1ec3, tr\u00ed \u00f3c kh\u1ecfe m\u1ea1nh. V\u00e0o race ngo\u00e0i b\u1ea3n th\u00e2n b\u1ea1n c\u00f2n l\u00e0 nhi\u1ec1u y\u1ebfu t\u1ed1 may r\u1ee7i kh\u00f4ng l\u01b0\u1eddng tr\u01b0\u1edbc n\u1eefa; n\u1ebfu ch\u1eb3ng may kh\u00f4ng \u0111\u1ea1t th\u00ec v\u1eabn c\u00f2n c\u00e1c c\u01a1 h\u1ed9i ti\u1ebfp theo. Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-15887 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-1024x683.jpg\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-1024x683.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-300x200.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-768x512.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-696x464.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-1068x712.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1-630x420.jpg 630w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dungiso-p1.jpg 2048w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<hr>\n<p><strong>Ngu\u1ed3n:<\/strong> <a href=\"https:\/\/chienluocsong.com\/lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio\/\" target=\"_blank\" rel=\"noopener noreferrer\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 chinh ph\u1ee5c marathon d\u01b0\u1edbi 4 gi\u1edd? \u2014 chienluocsong.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Source: https:\/\/chienluocsong.com\/lam-the-nao-de-chinh-phuc-marathon-duoi-4-gio\/<\/p>\n","protected":false},"author":1,"featured_media":1266,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chienluocsong"],"_links":{"self":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1265","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1265"}],"version-history":[{"count":1,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1265\/revisions"}],"predecessor-version":[{"id":1520,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1265\/revisions\/1520"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/media\/1266"}],"wp:attachment":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}