{"id":122,"date":"2024-03-08T10:00:46","date_gmt":"2024-03-08T03:00:46","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=122"},"modified":"2024-11-29T15:22:17","modified_gmt":"2024-11-29T08:22:17","slug":"tai-sao-moi-runner-can-phai-chay-phuc-hoi-phan-1","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/tai-sao-moi-runner-can-phai-chay-phuc-hoi-phan-1\/","title":{"rendered":"T\u1ea1i sao m\u1ecdi runner c\u1ea7n ph\u1ea3i \u201cch\u1ea1y ph\u1ee5c h\u1ed3i\u201d (ph\u1ea7n 1)"},"content":{"rendered":"<p><strong>Ch\u1ea1y ph\u1ee5c h\u1ed3i l\u00e0 g\u00ec?&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/man-does-excercises-outside_1157-48929.jpg\" alt=\"\" class=\"wp-image-124\" srcset=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/man-does-excercises-outside_1157-48929.jpg 626w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/man-does-excercises-outside_1157-48929-300x200.jpg 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" \/><\/figure>\n\n\n\n<p>Ch\u1ea1y ph\u1ee5c h\u1ed3i l\u00e0 m\u1ed9t kh\u00e1i ni\u1ec7m trong l\u0129nh v\u1ef1c th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y. \u0110\u00e2y l\u00e0 vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c bu\u1ed5i ch\u1ea1y \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p ho\u1eb7c v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm sau nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c cu\u1ed9c thi. M\u1ee5c ti\u00eau c\u1ee7a ch\u1ea1y ph\u1ee5c h\u1ed3i l\u00e0 gi\u00fap c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ed1ng c\u01a1 b\u1eafp-x\u01b0\u01a1ng kh\u1edbp c\u00f3 th\u1eddi gian \u0111\u1ec3 h\u1ed3i ph\u1ee5c v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<p>Khi m\u00e0 vi\u1ec7c ch\u1ea1y b\u1ed9 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n trong cu\u1ed9c s\u1ed1ng c\u1ee7a b\u1ea1n, b\u1ea1n c\u00e0ng nh\u1eadn ra c\u00f3 r\u1ea5t nhi\u1ec1u \u0111i\u1ec1u b\u1ea1n c\u1ea7n ph\u1ea3i t\u00ecm hi\u1ec3u v\u1ec1 n\u00f3. T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean s\u1ebd c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u00e0 hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n, nh\u01b0ng n\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c v\u00e0 b\u1ecf qu\u00ean vi\u1ec7c ngh\u1ec9 ng\u01a1i, th\u00ec b\u1ea1n c\u00f3 nguy c\u01a1 b\u1ecb ch\u1ea5n th\u01b0\u01a1ng v\u00e0 m\u1eafc b\u1ec7nh. M\u1ed9t kh\u00eda c\u1ea1nh c\u1ee7a Active rest ( thay v\u00ec passive rest, m\u1ed9t ng\u00e0y kh\u00f4ng l\u00e0m g\u00ec) b\u1ecb nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf qua ho\u1eb7c kh\u00f4ng hi\u1ec3u h\u1ebft ho\u00e0n to\u00e0n , ch\u00ednh l\u00e0 qu\u00e1 tr\u00ecnh ch\u1ea1y ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<p><strong>L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y ph\u1ee5c h\u1ed3i<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/social-distance-gym-new-normal_23-2148589214.jpg\" alt=\"\" class=\"wp-image-125\" srcset=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/social-distance-gym-new-normal_23-2148589214.jpg 626w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/social-distance-gym-new-normal_23-2148589214-300x200.jpg 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" \/><\/figure>\n\n\n\n<p>H\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a c\u01a1 th\u1ec3 l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch l\u1edbn nh\u1ea5t c\u1ee7a vi\u1ec7c th\u1ef1c hi\u1ec7n ch\u1ea1y ph\u1ee5c h\u1ed3i. C\u00e1c l\u1ee3i \u00edch n\u00e0y bao g\u1ed3m vi\u1ec7c th\u00fac \u0111\u1ea9y l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111i kh\u1eafp c\u01a1 th\u1ec3, t\u0103ng c\u01b0\u1eddng tu\u1ea7n ho\u00e0n m\u00e1u \u0111\u1ec3 lo\u1ea1i b\u1ecf ch\u1ea5t th\u1ea3i nh\u01b0 axit lactic sau c\u00e1c bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n\n\n\n<p><br>Ch\u1ea1y ph\u1ee5c h\u1ed3i kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 b\u1eafp h\u1ed3i ph\u1ee5c nhanh ch\u00f3ng m\u00e0 c\u00f2n mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch kh\u00e1c nh\u01b0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y b\u1ed9, d\u00e1ng ch\u1ea1y v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 h\u01a1i th\u1edf. N\u00f3 c\u0169ng gi\u00fap ng\u0103n ch\u1eb7n nguy c\u01a1 ph\u00e1t tri\u1ec3n ch\u1ea5n th\u01b0\u01a1ng v\u00e0 duy tr\u00ec s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p><br>Ch\u1ea1y ph\u1ee5c h\u1ed3i c\u0169ng c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ed1i v\u1edbi vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong vi\u1ec7c luy\u1ec7n t\u1eadp cho c\u00e1c s\u1ef1 ki\u1ec7n ch\u1ea1y xa nh\u01b0 marathon. Vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c bu\u1ed5i ch\u1ea1y ph\u1ee5c h\u1ed3i gi\u00fap t\u0103ng th\u00eam s\u1ed1 kilomet h\u00e0ng tu\u1ea7n m\u00e0 kh\u00f4ng g\u00e2y ra c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c, gi\u00fap c\u01a1 th\u1ec3 th\u00edch \u1ee9ng v\u00e0 gi\u1eef \u0111\u01b0\u1ee3c c\u01b0\u1eddng \u0111\u1ed9 h\u1ee3p l\u00fd.<\/p>\n\n\n\n<p><br>Ngo\u00e0i ra, ch\u1ea1y ph\u1ee5c h\u1ed3i \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm c\u0169ng h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ti\u00eau th\u1ee5 ch\u1ea5t b\u00e9o, gi\u00fap c\u01a1 th\u1ec3 ti\u1ebfp c\u1eadn ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef v\u00e0 ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng chuy\u1ec3n \u0111\u1ed5i ch\u1ea5t b\u00e9o th\u00e0nh n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"626\" height=\"626\" src=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/background-girl-running-through-modern-city_23-2147622428.jpg\" alt=\"\" class=\"wp-image-126\" srcset=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/background-girl-running-through-modern-city_23-2147622428.jpg 626w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/background-girl-running-through-modern-city_23-2147622428-300x300.jpg 300w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/background-girl-running-through-modern-city_23-2147622428-150x150.jpg 150w\" sizes=\"(max-width: 626px) 100vw, 626px\" \/><\/figure>\n\n\n\n<p><br>Cu\u1ed1i c\u00f9ng, ch\u1ea1y ph\u1ee5c h\u1ed3i kh\u00f4ng ch\u1ec9 l\u00e0 vi\u1ec7c t\u1eadp trung v\u00e0o v\u1eadn \u0111\u1ed9ng c\u01a1 b\u1eafp m\u00e0 c\u00f2n l\u00e0 c\u01a1 h\u1ed9i \u0111\u1ec3 l\u01b0ng nghe c\u01a1 th\u1ec3, th\u1ea3 l\u1ecfng tinh th\u1ea7n v\u00e0 t\u1eadp trung v\u00e0o d\u00e1ng ch\u1ea1y. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u01b0\u1eddi t\u1eadp luy\u1ec7n duy tr\u00ec tinh th\u1ea7n t\u00edch c\u1ef1c v\u00e0 tr\u00e1nh b\u1ecb ph\u00e2n t\u00e2m trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y ph\u1ee5c h\u1ed3i l\u00e0 g\u00ec?&nbsp; Ch\u1ea1y ph\u1ee5c h\u1ed3i l\u00e0 m\u1ed9t kh\u00e1i ni\u1ec7m trong l\u0129nh v\u1ef1c th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y. \u0110\u00e2y l\u00e0 vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c bu\u1ed5i ch\u1ea1y \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p ho\u1eb7c v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm sau nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c cu\u1ed9c thi. M\u1ee5c ti\u00eau c\u1ee7a [&hellip;]<\/p>","protected":false},"author":1,"featured_media":123,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>T\u1ea1i sao m\u1ecdi runner c\u1ea7n ph\u1ea3i \u201cch\u1ea1y ph\u1ee5c h\u1ed3i\u201d (ph\u1ea7n 1)<\/title>\n<meta name=\"description\" content=\"T\u1ea1i sao m\u1ecdi runner c\u1ea7n ph\u1ea3i \u201cCh\u1ea1y ph\u1ee5c h\u1ed3i\u201d l\u00e0 m\u1ed9t c\u00e2u h\u1ecfi trong l\u0129nh v\u1ef1c th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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