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1. N\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i?<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n
Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i s\u00e1ng<\/strong><\/h3>\n\n\n\n<\/p>\n\n\n\n
S\u00e1ng s\u1edbm th\u01b0\u1eddng y\u00ean t\u0129nh v\u00e0 c\u00f3 kh\u00ed h\u1eadu trong l\u00e0nh n\u00ean nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn ch\u1ea1y b\u1ed9 v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0y. V\u1eady ch\u1ea1y b\u1ed9 s\u00e1ng s\u1edbm c\u00f3 \u01b0u \u0111i\u1ec3m v\u00e0 h\u1ea1n ch\u1ebf nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta:\u00a0<\/p>\n\n\n\n
+ L\u1ee3i \u00edch khi ch\u1ea1y b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm:<\/strong><\/em><\/p>\n\n\n\n<\/p>\n\n\n\n
– Gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m kh\u1ea9u ph\u1ea7n \u0103n:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng gi\u00fap k\u00edch th\u00edch qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u0103ng l\u01b0\u1ee3ng t\u1eeb m\u1ee1. C\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n \u0103n, v\u00ec c\u01a1 th\u1ec3 \u0111\u00e3 ti\u00eau th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng l\u1edbn n\u0103ng l\u01b0\u1ee3ng t\u1eeb bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n– Ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1:<\/em> Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t nhi\u1ec1u hormone testosterone, m\u1ed9t hormone quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp. Ch\u1ea1y b\u1ed9 trong kho\u1ea3ng th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n– Gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng:<\/em> Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t endorphin, “hormone h\u1ea1nh ph\u00fac,” gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. \u0110i\u1ec1u n\u00e0y l\u00e0m cho bu\u1ed5i s\u00e1ng tr\u1edf n\u00ean t\u01b0\u01a1i m\u1edbi v\u00e0 t\u00edch c\u1ef1c h\u01a1n.<\/p>\n\n\n\n– T\u1ed1t cho b\u1ec7nh cao huy\u1ebft \u00e1p:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 l\u1ee3i cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 huy\u1ebft \u00e1p. Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng gi\u00fap ki\u1ec3m so\u00e1t \u00e1p l\u1ef1c m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n<\/p>\n\n\n\n
+ Nh\u01b0\u1ee3c \u0111i\u1ec3m khi ch\u1ea1y b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm:<\/strong><\/em><\/p>\n\n\n\n<\/p>\n\n\n\n
– Kh\u00f3 kh\u0103n trong vi\u1ec7c d\u1eady s\u1edbm:<\/em> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n khi c\u1ed1 g\u1eafng d\u1eady s\u1edbm \u0111\u1ec3 ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ph\u1ea3i l\u00e0 “ng\u01b0\u1eddi bu\u1ed5i s\u00e1ng.” Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady l\u00e0 quan tr\u1ecdng \u0111\u1ec3 c\u00f3 th\u1ec3 duy tr\u00ec th\u00f3i quen n\u00e0y.<\/p>\n\n\n\n– Nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ebfu c\u01a1 th\u1ec3 ch\u01b0a \u0111\u1ee7 \u1ea5m khi b\u1eaft \u0111\u1ea7u ho\u1ea1t \u0111\u1ed9ng. Kh\u1ea3 n\u0103ng c\u0103ng c\u01a1 v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u00f3 th\u1ec3 t\u0103ng n\u1ebfu kh\u00f4ng ti\u1ebfn h\u00e0nh kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch.<\/p>\n\n\n\n<\/p>\n\n\n\n
Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/h3>\n\n\n\n
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Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u1ecbch tr\u00ecnh da\u0300y \u0111\u0103\u0323c trong ng\u00e0y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1ee3i \u00edch v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i:<\/p>\n\n\n\n
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+ L\u1ee3i \u00edch khi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/em><\/p>\n\n\n\n<\/p>\n\n\n\n
– Kh\u1ea3 n\u0103ng duy tr\u00ec s\u1ee9c b\u1ec1n t\u1ed1t h\u01a1n: <\/em>Bu\u1ed5i chi\u1ec1u\/t\u1ed1i, c\u01a1 th\u1ec3 \u0111\u00e3 \u0103n u\u1ed1ng v\u00e0 t\u00edch t\u1ee5 n\u0103ng l\u01b0\u1ee3ng t\u1eeb su\u1ed1t c\u1ea3 ng\u00e0y, cung c\u1ea5p m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n trong su\u1ed1t bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n– H\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/em> Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u01b0\u1eddng cao h\u01a1n v\u00e0o bu\u1ed5i chi\u1ec1u, l\u00e0m cho c\u01a1 b\u1eafp linh ho\u1ea1t h\u01a1n v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng so v\u1edbi bu\u1ed5i s\u00e1ng khi c\u01a1 th\u1ec3 c\u00f2n “k\u00e9o d\u00e0i” t\u1eeb gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n–\u00a0\u1ed4n \u0111\u1ecbnh nh\u1ecbp sinh ho\u1ea1t khoa h\u1ecdc: <\/em>Ch\u1ea1y bu\u1ed5i chi\u1ec1u\/t\u1ed1i gi\u00fap \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. N\u00f3 gi\u00fap t\u1ea1o ra m\u1ed9t r\u00e0ng bu\u1ed9c th\u1eddi gian cho ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng, gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb d\u1ea7n d\u1ea7n cho gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<\/p>\n\n\n\n
+ Nh\u01b0\u1ee3c \u0111i\u1ec3m khi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/em><\/p>\n\n\n\n<\/p>\n\n\n\n
– Kh\u00f3 ng\u1ee7 sau khi t\u1eadp luy\u1ec7n:<\/em> Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. C\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 v\u00e0 tr\u1ea1ng th\u00e1i ho\u1ea1t \u0111\u1ed9ng, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n<\/p>\n\n\n\n
2. L\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m ch\u1ea1y b\u1ed9 t\u1ed1t nh\u1ea5t trong ng\u00e0y<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n
Qua c\u00e1c l\u1ee3i \u00edch v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e2n t\u00edch tr\u00ean, ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u00e0o b\u1ea5t k\u1ef3 th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y, bao g\u1ed3m bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u t\u1ed1i v\u00e0 m\u1ed7i th\u1eddi \u0111i\u1ec3m mang l\u1ea1i nh\u1eefng \u01b0u v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m ri\u00eang v\u1ec1 s\u1ee9c kh\u1ecfe. S\u1ef1 l\u1ef1a ch\u1ecdn n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i c\u0169ng ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n
Vi\u1ec7c x\u00e1c \u0111\u1ecbnh th\u1eddi \u0111i\u1ec3m ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n l\u00e0 quan tr\u1ecdng. B\u1ea1n n\u00ean \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 cho b\u1ea3n th\u00e2n v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch ch\u1ea1y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe cao nh\u1ea5t. Tuy nhi\u00ean, kh\u00f4ng quan tr\u1ecdng ch\u1ea1y v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o, m\u00e0 c\u00f2n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn qu\u00e1 tr\u00ecnh kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. Vi\u1ec7c kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ee7 l\u00e2u l\u00e0 quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n
N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, t\u0103ng kh\u1ed1i c\u01a1, bu\u1ed5i t\u1eadp v\u00e0o s\u00e1ng s\u1edbm c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 ph\u1ee5c h\u1ed3i, vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t. Tuy nhi\u00ean, c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 c\u00f4ng vi\u1ec7c, gi\u1ea5c ng\u1ee7, th\u1eddi gian gi\u1ea3i tr\u00ed, m\u1ed1i quan h\u1ec7 gia \u0111\u00ecnh v\u00e0 th\u1eddi gian \u0103n c\u0169ng \u0111\u1ec1u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh l\u1eadp k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.\u00a0<\/p>\n\n\n\n
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L\u1eddi k\u1ebft<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n![\"\"\/](\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/nen-chay-buoi-sang-hay-buoi-toi-4-93404dbe-6720-430e-a7ae-3a7cafafe1a8.jpg?v=1704940273276\")
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Qua ba\u0300i vi\u00ea\u0301t tr\u00ean cu\u0309a RUN TOGETHER co\u0301 th\u00ea\u0309 th\u00e2\u0301y kh\u00f4ng c\u00f3 m\u1ed9t quy t\u1eafc c\u1ee9ng nh\u1eafc cho vi\u1ec7c n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i, m\u00e0 n\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n v\u00e0 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee5 th\u1ec3. Bu\u1ed5i s\u00e1ng mang l\u1ea1i s\u1ef1 t\u01b0\u01a1i m\u1edbi v\u00e0 l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, trong khi bu\u1ed5i t\u1ed1i l\u1ea1i th\u00edch h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 t\u00ecm ra th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p nh\u1ea5t \u0111\u1ec3 ch\u1ea1y b\u1ed9, k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u00ea\u0309 \u0111em la\u0323i k\u00ea\u0301t qua\u0309 t\u00f4\u0301t nh\u00e2\u0301t.<\/p>\n\n\n\n
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Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3i t\u1ecfa stress v\u00e0 duy tr\u00ec tinh th\u1ea7n l\u1ea1c quan. Tuy nhi\u00ean, m\u1ed9t trong nh\u1eefng c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng th\u0103\u0301c m\u0103\u0301c l\u00e0 n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i, th\u01a1\u0300i […]<\/p>","protected":false},"author":4,"featured_media":1556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
CH\u1ea0Y B\u1ed8 L\u00daC N\u00c0O L\u00c0 T\u1ed0T NH\u1ea4T? N\u00caN CH\u1ea0Y BU\u1ed4I S\u00c1NG HAY BU\u1ed4I T\u1ed0I - Blog Runtogether<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chay-bo-luc-nao-la-tot-nhat-nen-chay-buoi-sang-hay-buoi-toi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CH\u1ea0Y B\u1ed8 L\u00daC N\u00c0O L\u00c0 T\u1ed0T NH\u1ea4T? 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S\u00e1ng s\u1edbm th\u01b0\u1eddng y\u00ean t\u0129nh v\u00e0 c\u00f3 kh\u00ed h\u1eadu trong l\u00e0nh n\u00ean nhi\u1ec1u ng\u01b0\u1eddi l\u1ef1a ch\u1ecdn ch\u1ea1y b\u1ed9 v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0y. V\u1eady ch\u1ea1y b\u1ed9 s\u00e1ng s\u1edbm c\u00f3 \u01b0u \u0111i\u1ec3m v\u00e0 h\u1ea1n ch\u1ebf nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ebfn s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta:\u00a0<\/p>\n\n\n\n
+ L\u1ee3i \u00edch khi ch\u1ea1y b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm:<\/strong><\/em><\/p>\n\n\n\n <\/p>\n\n\n\n – Gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m kh\u1ea9u ph\u1ea7n \u0103n:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng gi\u00fap k\u00edch th\u00edch qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u0103ng l\u01b0\u1ee3ng t\u1eeb m\u1ee1. C\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n \u0103n, v\u00ec c\u01a1 th\u1ec3 \u0111\u00e3 ti\u00eau th\u1ee5 m\u1ed9t l\u01b0\u1ee3ng l\u1edbn n\u0103ng l\u01b0\u1ee3ng t\u1eeb bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n – Ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1:<\/em> Bu\u1ed5i s\u00e1ng l\u00e0 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t nhi\u1ec1u hormone testosterone, m\u1ed9t hormone quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh t\u0103ng tr\u01b0\u1edfng c\u01a1 b\u1eafp. Ch\u1ea1y b\u1ed9 trong kho\u1ea3ng th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n kh\u1ed1i c\u01a1 hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n – Gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng:<\/em> Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng bu\u1ed5i s\u00e1ng gi\u00fap c\u01a1 th\u1ec3 s\u1ea3n xu\u1ea5t endorphin, “hormone h\u1ea1nh ph\u00fac,” gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng. \u0110i\u1ec1u n\u00e0y l\u00e0m cho bu\u1ed5i s\u00e1ng tr\u1edf n\u00ean t\u01b0\u01a1i m\u1edbi v\u00e0 t\u00edch c\u1ef1c h\u01a1n.<\/p>\n\n\n\n – T\u1ed1t cho b\u1ec7nh cao huy\u1ebft \u00e1p:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 l\u1ee3i cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 huy\u1ebft \u00e1p. Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng gi\u00fap ki\u1ec3m so\u00e1t \u00e1p l\u1ef1c m\u00e1u v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/p>\n\n\n\n <\/p>\n\n\n\n + Nh\u01b0\u1ee3c \u0111i\u1ec3m khi ch\u1ea1y b\u1ed9 v\u00e0o s\u00e1ng s\u1edbm:<\/strong><\/em><\/p>\n\n\n\n <\/p>\n\n\n\n – Kh\u00f3 kh\u0103n trong vi\u1ec7c d\u1eady s\u1edbm:<\/em> M\u1ed9t s\u1ed1 ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n khi c\u1ed1 g\u1eafng d\u1eady s\u1edbm \u0111\u1ec3 ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ph\u1ea3i l\u00e0 “ng\u01b0\u1eddi bu\u1ed5i s\u00e1ng.” Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh l\u1ecbch tr\u00ecnh ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady l\u00e0 quan tr\u1ecdng \u0111\u1ec3 c\u00f3 th\u1ec3 duy tr\u00ec th\u00f3i quen n\u00e0y.<\/p>\n\n\n\n – Nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/em> Ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ebfu c\u01a1 th\u1ec3 ch\u01b0a \u0111\u1ee7 \u1ea5m khi b\u1eaft \u0111\u1ea7u ho\u1ea1t \u0111\u1ed9ng. Kh\u1ea3 n\u0103ng c\u0103ng c\u01a1 v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u00f3 th\u1ec3 t\u0103ng n\u1ebfu kh\u00f4ng ti\u1ebfn h\u00e0nh kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u1ecbch tr\u00ecnh da\u0300y \u0111\u0103\u0323c trong ng\u00e0y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u1ee3i \u00edch v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i chi\u1ec1u ho\u1eb7c t\u1ed1i:<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n + L\u1ee3i \u00edch khi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/em><\/p>\n\n\n\n <\/p>\n\n\n\n – Kh\u1ea3 n\u0103ng duy tr\u00ec s\u1ee9c b\u1ec1n t\u1ed1t h\u01a1n: <\/em>Bu\u1ed5i chi\u1ec1u\/t\u1ed1i, c\u01a1 th\u1ec3 \u0111\u00e3 \u0103n u\u1ed1ng v\u00e0 t\u00edch t\u1ee5 n\u0103ng l\u01b0\u1ee3ng t\u1eeb su\u1ed1t c\u1ea3 ng\u00e0y, cung c\u1ea5p m\u1ed9t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n trong su\u1ed1t bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n – H\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng:<\/em> Nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 th\u01b0\u1eddng cao h\u01a1n v\u00e0o bu\u1ed5i chi\u1ec1u, l\u00e0m cho c\u01a1 b\u1eafp linh ho\u1ea1t h\u01a1n v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng so v\u1edbi bu\u1ed5i s\u00e1ng khi c\u01a1 th\u1ec3 c\u00f2n “k\u00e9o d\u00e0i” t\u1eeb gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n –\u00a0\u1ed4n \u0111\u1ecbnh nh\u1ecbp sinh ho\u1ea1t khoa h\u1ecdc: <\/em>Ch\u1ea1y bu\u1ed5i chi\u1ec1u\/t\u1ed1i gi\u00fap \u0111i\u1ec1u h\u00f2a nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. N\u00f3 gi\u00fap t\u1ea1o ra m\u1ed9t r\u00e0ng bu\u1ed9c th\u1eddi gian cho ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng, gi\u00fap c\u01a1 th\u1ec3 chu\u1ea9n b\u1ecb d\u1ea7n d\u1ea7n cho gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n <\/p>\n\n\n\n + Nh\u01b0\u1ee3c \u0111i\u1ec3m khi ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/strong><\/em><\/p>\n\n\n\n <\/p>\n\n\n\n – Kh\u00f3 ng\u1ee7 sau khi t\u1eadp luy\u1ec7n:<\/em> Ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng n\u0103ng l\u01b0\u1ee3ng v\u00e0 l\u00e0m kh\u00f3 ch\u00ecm v\u00e0o gi\u1ea5c ng\u1ee7. C\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 v\u00e0 tr\u1ea1ng th\u00e1i ho\u1ea1t \u0111\u1ed9ng, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Qua c\u00e1c l\u1ee3i \u00edch v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m \u0111\u00e3 \u0111\u01b0\u1ee3c ph\u00e2n t\u00edch tr\u00ean, ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u00e0o b\u1ea5t k\u1ef3 th\u1eddi \u0111i\u1ec3m n\u00e0o trong ng\u00e0y, bao g\u1ed3m bu\u1ed5i s\u00e1ng ho\u1eb7c chi\u1ec1u t\u1ed1i v\u00e0 m\u1ed7i th\u1eddi \u0111i\u1ec3m mang l\u1ea1i nh\u1eefng \u01b0u v\u00e0 nh\u01b0\u1ee3c \u0111i\u1ec3m ri\u00eang v\u1ec1 s\u1ee9c kh\u1ecfe. S\u1ef1 l\u1ef1a ch\u1ecdn n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i c\u0169ng ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n Vi\u1ec7c x\u00e1c \u0111\u1ecbnh th\u1eddi \u0111i\u1ec3m ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n l\u00e0 quan tr\u1ecdng. B\u1ea1n n\u00ean \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 cho b\u1ea3n th\u00e2n v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch ch\u1ea1y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe cao nh\u1ea5t. Tuy nhi\u00ean, kh\u00f4ng quan tr\u1ecdng ch\u1ea1y v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o, m\u00e0 c\u00f2n c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn qu\u00e1 tr\u00ecnh kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi t\u1eadp luy\u1ec7n. Vi\u1ec7c kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ee7 l\u00e2u l\u00e0 quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n N\u1ebfu b\u1ea1n mu\u1ed1n gi\u1ea3m c\u00e2n, t\u0103ng kh\u1ed1i c\u01a1, bu\u1ed5i t\u1eadp v\u00e0o s\u00e1ng s\u1edbm c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n l\u00e0 ph\u1ee5c h\u1ed3i, vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 t\u1ed1t. Tuy nhi\u00ean, c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 c\u00f4ng vi\u1ec7c, gi\u1ea5c ng\u1ee7, th\u1eddi gian gi\u1ea3i tr\u00ed, m\u1ed1i quan h\u1ec7 gia \u0111\u00ecnh v\u00e0 th\u1eddi gian \u0103n c\u0169ng \u0111\u1ec1u \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh l\u1eadp k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.\u00a0<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Qua ba\u0300i vi\u00ea\u0301t tr\u00ean cu\u0309a RUN TOGETHER co\u0301 th\u00ea\u0309 th\u00e2\u0301y kh\u00f4ng c\u00f3 m\u1ed9t quy t\u1eafc c\u1ee9ng nh\u1eafc cho vi\u1ec7c n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i, m\u00e0 n\u00f3 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 c\u00e1 nh\u00e2n v\u00e0 m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee5 th\u1ec3. Bu\u1ed5i s\u00e1ng mang l\u1ea1i s\u1ef1 t\u01b0\u01a1i m\u1edbi v\u00e0 l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n, trong khi bu\u1ed5i t\u1ed1i l\u1ea1i th\u00edch h\u1ee3p cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u0103ng th\u1eb3ng sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 t\u00ecm ra th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p nh\u1ea5t \u0111\u1ec3 ch\u1ea1y b\u1ed9, k\u1ebft h\u1ee3p v\u1edbi vi\u1ec7c duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh \u0111\u00ea\u0309 \u0111em la\u0323i k\u00ea\u0301t qua\u0309 t\u00f4\u0301t nh\u00e2\u0301t.<\/p>\n\n\n\n <\/p>","protected":false},"excerpt":{"rendered":" Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n h\u1eefu \u00edch cho s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3i t\u1ecfa stress v\u00e0 duy tr\u00ec tinh th\u1ea7n l\u1ea1c quan. Tuy nhi\u00ean, m\u1ed9t trong nh\u1eefng c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng th\u0103\u0301c m\u0103\u0301c l\u00e0 n\u00ean ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i, th\u01a1\u0300i […]<\/p>","protected":false},"author":4,"featured_media":1556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nCh\u1ea1y b\u1ed9 v\u00e0o bu\u1ed5i t\u1ed1i<\/h3>\n\n\n\n
<\/figure>\n\n\n\n2. L\u1ef1a ch\u1ecdn th\u1eddi \u0111i\u1ec3m ch\u1ea1y b\u1ed9 t\u1ed1t nh\u1ea5t trong ng\u00e0y<\/strong><\/h2>\n\n\n\n
L\u1eddi k\u1ebft<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n