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1. Pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n
Pace trong ch\u1ea1y b\u1ed9 \u0111\u01a1n gi\u1ea3n l\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi, \u0111\u01b0\u1ee3c \u0111o l\u01b0\u1eddng b\u1eb1ng \u0111\u01a1n v\u1ecb th\u1eddi gian tr\u00ean m\u1ed9t \u0111\u01a1n v\u1ecb kho\u1ea3ng c\u00e1ch. Th\u00f4ng th\u01b0\u1eddng, t\u1ed1c \u0111\u1ed9 n\u00e0y s\u1ebd \u0111\u01b0\u1ee3c bi\u1ec3u di\u1ec5n d\u01b0\u1edbi d\u1ea1ng ph\u00fat tr\u00ean m\u1ed9t km ho\u1eb7c ph\u00fat tr\u00ean m\u1ed9t d\u1eb7m, t\u00f9y thu\u1ed9c v\u00e0o h\u1ec7 \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng. Pace kh\u00f4ng ch\u1ec9 l\u00e0 con s\u1ed1 th\u1ec3 hi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y b\u1ed9 m\u00e0 c\u00f2n l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng trong vi\u1ec7c \u0111\u00e1nh gi\u00e1 v\u00e0 theo d\u00f5i hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n
X\u00e1c \u0111\u1ecbnh pace kh\u00f4ng ch\u1ec9 gi\u00fap \u0111o v\u00e0 \u0111\u00e1nh gi\u00e1 th\u00e0nh t\u00edch c\u00e1 nh\u00e2n khi ch\u1ea1y b\u1ed9 m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 trong vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n khoa h\u1ecdc. Hi\u1ec3u r\u00f5 v\u1ec1 pace gi\u00fap ng\u01b0\u1eddi t\u1eadp luy\u1ec7n \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n m\u1ed9t c\u00e1ch ch\u00ednh x\u00e1c, t\u1eeb \u0111\u00f3 t\u1ed1i \u01b0u h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m thi\u1ec3u r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n
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2. C\u00e1ch \u0111o l\u01b0\u1eddng v\u00e0 t\u00ednh to\u00e1n<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n
\u0110\u01a1n v\u1ecb ph\u1ed5 bi\u1ebfn \u0111\u1ec3 \u0111o l\u01b0\u1eddng pace l\u00e0 ph\u00fat tr\u00ean m\u1ed9t km (ph\u00fat\/km) ho\u1eb7c ph\u00fat tr\u00ean m\u1ed9t d\u1eb7m (ph\u00fat\/mile). Ph\u00fat\/km th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u h\u01a1n \u1edf nhi\u1ec1u qu\u1ed1c gia, trong khi \u1edf m\u1ed9t s\u1ed1 qu\u1ed1c gia kh\u00e1c, ng\u01b0\u1eddi ta s\u1eed d\u1ee5ng ph\u00fat\/mile. S\u1ef1 linh ho\u1ea1t n\u00e0y gi\u00fap ng\u01b0\u1eddi t\u1eadp luy\u1ec7n d\u1ec5 d\u00e0ng th\u00edch \u1ee9ng v\u1edbi h\u1ec7 th\u1ed1ng \u0111o l\u01b0\u1eddng ph\u1ed5 bi\u1ebfn trong khu v\u1ef1c c\u1ee7a h\u1ecd.<\/p>\n\n\n\n
<\/p>\n\n\n\n![\"\"\/](\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/pace-trong-cha-y-bo-la-gi-2.jpg?v=1704940864284\")
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V\u00ed d\u1ee5,<\/em> n\u1ebfu b\u1ea1n ch\u1ea1y 1km trong 5 ph\u00fat, pace c\u1ee7a b\u1ea1n l\u00e0 5 ph\u00fat\/km. T\u01b0\u01a1ng t\u1ef1, n\u1ebfu b\u1ea1n ch\u1ea1y 1 d\u1eb7m trong 8 ph\u00fat, pace c\u1ee7a b\u1ea1n l\u00e0 8 ph\u00fat\/mile. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n \u0111o l\u01b0\u1eddng v\u00e0 theo d\u00f5i s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a m\u00ecnh c\u0169ng nh\u01b0 so s\u00e1nh v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean kh\u00e1c trong c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<\/p>\n\n\n\n
3. C\u00e1ch t\u0103ng pace trong ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n<\/p>\n\n\n\n
– Ch\u1ea1y \u0111\u00fang t\u01b0 th\u1ebf v\u00e0 k\u1ef9 thu\u1eadt<\/strong><\/em><\/p>\n\n\n\n\u0110\u1ec3 c\u1ea3i thi\u1ec7n pace trong ch\u1ea1y b\u1ed9, vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y hi\u1ec7u qu\u1ea3 l\u00e0 quan tr\u1ecdng. Ch\u00fa \u00fd \u0111\u1ebfn vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng, \u0111\u1eb7t ch\u00e2n \u0111\u00fang v\u1ecb tr\u00ed v\u00e0 s\u1eed d\u1ee5ng c\u01a1 b\u1eafp \u0111\u00fang c\u00e1ch. M\u1ed9t t\u01b0 th\u1ebf \u0111\u00fang gi\u00fap gi\u1ea3m l\u00e3ng ph\u00ed n\u0103ng l\u01b0\u1ee3ng, t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t h\u01a1n cho c\u01a1 b\u1eafp, t\u1eeb \u0111\u00f3 gi\u00fap n\u00e2ng cao pace.<\/p>\n\n\n\n
– T\u1eadp t\u0103ng t\u1ed1c<\/strong><\/em><\/p>\n\n\n\nT\u1eadp t\u0103ng t\u1ed1c l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n pace. B\u1eb1ng c\u00e1ch t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng t\u1ed1c, c\u01a1 b\u1eafp s\u1ebd tr\u1edf n\u00ean quen v\u1edbi vi\u1ec7c di chuy\u1ec3n nhanh h\u01a1n v\u00e0 th\u00edch \u1ee9ng v\u1edbi t\u1ed1c \u0111\u1ed9 m\u1edbi. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y tr\u00ean \u0111\u1ecba h\u00ecnh ph\u1eb3ng ho\u1eb7c \u0111\u1ecba h\u00ecnh \u0111a d\u1ea1ng, v\u1edbi kho\u1ea3ng c\u00e1ch ng\u1eafn v\u00e0 t\u1eadp trung v\u00e0o nh\u1ecbp \u0111\u1ed9 v\u00e0 s\u1ef1 ki\u1ec3m so\u00e1t h\u01a1i th\u1edf.<\/p>\n\n\n\n
– T\u1eadp luy\u1ec7n v\u1edbi b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng<\/strong><\/em><\/p>\n\n\n\nM\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng pace l\u00e0 t\u1eadp luy\u1ec7n b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng. B\u00e0i t\u1eadp n\u00e0y \u0111an xen gi\u1eefa ch\u1ea1y n\u01b0\u1edbc r\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 cao v\u00e0 ch\u1ea1y ch\u1eadm \u0111\u1ec3 ph\u1ee5c h\u1ed3i th\u1ec3 l\u1ef1c. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y ng\u1eaft qu\u00e3ng \u1edf b\u1ea5t k\u1ef3 \u0111\u1ecba h\u00ecnh n\u00e0o v\u1edbi kho\u1ea3ng c\u00e1ch ng\u1eafn, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 n\u00e2ng cao pace.<\/p>\n\n\n\n
– Ch\u1ea1y duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i<\/em><\/strong><\/p>\n\n\n\nM\u1ed9t c\u00e1ch kh\u00e1c \u0111\u1ec3 t\u0103ng pace l\u00e0 ch\u1ea1y duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb t\u1ed1c \u0111\u1ed9 ch\u1eadm, sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean v\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 nhanh trong kho\u1ea3ng th\u1eddi gian d\u00e0i nh\u1ea5t c\u00f3 th\u1ec3. Khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, h\u00e3y ch\u1eadm l\u1ea1i \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a nh\u1ecbp tim v\u00e0 ph\u1ee5c h\u1ed3i, gi\u00fap c\u01a1 b\u1eafp th\u00edch \u1ee9ng v\u1edbi t\u1ed1c \u0111\u1ed9 m\u1edbi.<\/p>\n\n\n\n
– Thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau v\u00e0 k\u1ebf ho\u1ea1ch chi ti\u1ebft<\/em><\/strong><\/p>\n\n\n\n\u0110\u1ec3 n\u00e2ng cao pace trong ch\u1ea1y b\u1ed9, vi\u1ec7c thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch chi ti\u1ebft l\u00e0 quan tr\u1ecdng. B\u1ea1n c\u1ea7n \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau ng\u1eafn h\u1ea1n v\u00e0 d\u00e0i h\u1ea1n, nh\u1eb1m h\u01b0\u1edbng d\u1eabn v\u00e0 \u0111\u1ecbnh h\u00ecnh chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh. M\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 gi\u00fap b\u1ea1n c\u00f3 h\u01b0\u1edbng d\u1eabn r\u00f5 r\u00e0ng v\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 duy tr\u00ec s\u1ef1 cam k\u1ebft v\u1edbi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n
– Duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9<\/em><\/strong><\/p>\n\n\n\nDuy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n pace v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng m\u1ee5c ti\u00eau \u0111\u00e3 \u0111\u1ec1 ra. H\u00e3y l\u00ean m\u1ed9t l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f3 t\u00ednh \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch tr\u00ecnh h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. Th\u00f3i quen ch\u1ea1y b\u1ed9 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi ho\u1ea1t \u0111\u1ed9ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 t\u1ea1o ra s\u1ef1 ki\u00ean nh\u1eabn c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3.<\/p>\n\n\n\n
– T\u1eadp luy\u1ec7n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9<\/em><\/strong><\/p>\n\n\n\nT\u1eadp luy\u1ec7n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 pace. M\u00e1y ch\u1ea1y b\u1ed9 cho ph\u00e9p b\u1ea1n ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n t\u1eadp luy\u1ec7n ch\u00ednh x\u00e1c. H\u01a1n n\u1eefa, vi\u1ec7c t\u1eadp luy\u1ec7n trong m\u00f4i tr\u01b0\u1eddng an to\u00e0n v\u00e0 ki\u1ec3m so\u00e1t gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n pace m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n
– Gi\u00e3n c\u01a1 v\u00e0 ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch<\/strong><\/em><\/p>\n\n\n\nS\u1ef1 gi\u00e3n c\u01a1 v\u00e0 ph\u1ee5c h\u1ed3i l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 b\u1ecf qua trong qu\u00e1 tr\u00ecnh t\u0103ng t\u1ed1c \u0111\u1ed9 pace. Sau m\u1ed7i bu\u1ed5i t\u1eadp, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 gi\u00e3n c\u01a1 m\u1ed9t c\u00e1ch \u0111\u1ea7y \u0111\u1ee7 v\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp, ng\u0103n ch\u1eb7n ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i. H\u00e3y \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 th\u1eddi gian cho gi\u1ea5c ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ed3i ph\u1ee5c m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u.<\/p>\n\n\n\n
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L\u1eddi K\u1ebft<\/h2>\n\n\n\n
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Hy vo\u0323ng qua ba\u0300i vi\u00ea\u0301t tr\u00ean cu\u0309a RUN TOGETHER \u0111a\u0303 cung c\u00e2\u0301p nh\u01b0\u0303ng th\u00f4ng tin c\u00e2\u0300n thi\u00ea\u0301t cho ba\u0323n v\u00ea\u0300 pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec cu\u0303ng nh\u01b0 c\u00e1ch \u0111o l\u01b0\u1eddng v\u00e0 t\u0103ng pace trong ch\u1ea1y b\u1ed9. B\u1eb1ng c\u00e1ch x\u00e1c \u0111\u1ecbnh v\u00e0 c\u1ea3i thi\u1ec7n pace, ba\u0323n kh\u00f4ng ch\u1ec9 \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n m\u00e0 c\u00f2n t\u1ea1o ra nh\u1eefng b\u01b0\u1edbc ti\u1ebfn m\u1ea1nh\u00a0<\/p>","protected":false},"excerpt":{"rendered":"
Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c th\u00e1ch th\u1ee9c b\u1ea3n th\u00e2n v\u00e0 \u0111o l\u01b0\u1eddng kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n. Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, “pace” l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef quan tr\u1ecdng, \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh v\u1ec1 t\u1ed1c \u0111\u1ed9 di […]<\/p>","protected":false},"author":4,"featured_media":1559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
PACE TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? C\u00c1CH \u0110O L\u01af\u1edcNG V\u00c0 T\u0102NG PACE TRONG CH\u1ea0Y - 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\/pace-trong-chay-bo-la-gi-cach-do-luong-va-tang-pace-trong-chay\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PACE TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? 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<\/p>\n\n\n\n
\u0110\u01a1n v\u1ecb ph\u1ed5 bi\u1ebfn \u0111\u1ec3 \u0111o l\u01b0\u1eddng pace l\u00e0 ph\u00fat tr\u00ean m\u1ed9t km (ph\u00fat\/km) ho\u1eb7c ph\u00fat tr\u00ean m\u1ed9t d\u1eb7m (ph\u00fat\/mile). Ph\u00fat\/km th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u h\u01a1n \u1edf nhi\u1ec1u qu\u1ed1c gia, trong khi \u1edf m\u1ed9t s\u1ed1 qu\u1ed1c gia kh\u00e1c, ng\u01b0\u1eddi ta s\u1eed d\u1ee5ng ph\u00fat\/mile. S\u1ef1 linh ho\u1ea1t n\u00e0y gi\u00fap ng\u01b0\u1eddi t\u1eadp luy\u1ec7n d\u1ec5 d\u00e0ng th\u00edch \u1ee9ng v\u1edbi h\u1ec7 th\u1ed1ng \u0111o l\u01b0\u1eddng ph\u1ed5 bi\u1ebfn trong khu v\u1ef1c c\u1ee7a h\u1ecd.<\/p>\n\n\n\n
<\/p>\n\n\n\n <\/p>\n\n\n\n V\u00ed d\u1ee5,<\/em> n\u1ebfu b\u1ea1n ch\u1ea1y 1km trong 5 ph\u00fat, pace c\u1ee7a b\u1ea1n l\u00e0 5 ph\u00fat\/km. T\u01b0\u01a1ng t\u1ef1, n\u1ebfu b\u1ea1n ch\u1ea1y 1 d\u1eb7m trong 8 ph\u00fat, pace c\u1ee7a b\u1ea1n l\u00e0 8 ph\u00fat\/mile. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n \u0111o l\u01b0\u1eddng v\u00e0 theo d\u00f5i s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a m\u00ecnh c\u0169ng nh\u01b0 so s\u00e1nh v\u1edbi c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean kh\u00e1c trong c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n – Ch\u1ea1y \u0111\u00fang t\u01b0 th\u1ebf v\u00e0 k\u1ef9 thu\u1eadt<\/strong><\/em><\/p>\n\n\n\n \u0110\u1ec3 c\u1ea3i thi\u1ec7n pace trong ch\u1ea1y b\u1ed9, vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf \u0111\u00fang v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y hi\u1ec7u qu\u1ea3 l\u00e0 quan tr\u1ecdng. Ch\u00fa \u00fd \u0111\u1ebfn vi\u1ec7c gi\u1eef th\u0103ng b\u1eb1ng, \u0111\u1eb7t ch\u00e2n \u0111\u00fang v\u1ecb tr\u00ed v\u00e0 s\u1eed d\u1ee5ng c\u01a1 b\u1eafp \u0111\u00fang c\u00e1ch. M\u1ed9t t\u01b0 th\u1ebf \u0111\u00fang gi\u00fap gi\u1ea3m l\u00e3ng ph\u00ed n\u0103ng l\u01b0\u1ee3ng, t\u0103ng s\u1ee9c m\u1ea1nh v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t h\u01a1n cho c\u01a1 b\u1eafp, t\u1eeb \u0111\u00f3 gi\u00fap n\u00e2ng cao pace.<\/p>\n\n\n\n – T\u1eadp t\u0103ng t\u1ed1c<\/strong><\/em><\/p>\n\n\n\n T\u1eadp t\u0103ng t\u1ed1c l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n pace. B\u1eb1ng c\u00e1ch t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng t\u1ed1c, c\u01a1 b\u1eafp s\u1ebd tr\u1edf n\u00ean quen v\u1edbi vi\u1ec7c di chuy\u1ec3n nhanh h\u01a1n v\u00e0 th\u00edch \u1ee9ng v\u1edbi t\u1ed1c \u0111\u1ed9 m\u1edbi. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y tr\u00ean \u0111\u1ecba h\u00ecnh ph\u1eb3ng ho\u1eb7c \u0111\u1ecba h\u00ecnh \u0111a d\u1ea1ng, v\u1edbi kho\u1ea3ng c\u00e1ch ng\u1eafn v\u00e0 t\u1eadp trung v\u00e0o nh\u1ecbp \u0111\u1ed9 v\u00e0 s\u1ef1 ki\u1ec3m so\u00e1t h\u01a1i th\u1edf.<\/p>\n\n\n\n – T\u1eadp luy\u1ec7n v\u1edbi b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng<\/strong><\/em><\/p>\n\n\n\n M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng pace l\u00e0 t\u1eadp luy\u1ec7n b\u00e0i ch\u1ea1y ng\u1eaft qu\u00e3ng. B\u00e0i t\u1eadp n\u00e0y \u0111an xen gi\u1eefa ch\u1ea1y n\u01b0\u1edbc r\u00fat v\u1edbi t\u1ed1c \u0111\u1ed9 cao v\u00e0 ch\u1ea1y ch\u1eadm \u0111\u1ec3 ph\u1ee5c h\u1ed3i th\u1ec3 l\u1ef1c. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y ng\u1eaft qu\u00e3ng \u1edf b\u1ea5t k\u1ef3 \u0111\u1ecba h\u00ecnh n\u00e0o v\u1edbi kho\u1ea3ng c\u00e1ch ng\u1eafn, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 n\u00e2ng cao pace.<\/p>\n\n\n\n – Ch\u1ea1y duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i<\/em><\/strong><\/p>\n\n\n\n M\u1ed9t c\u00e1ch kh\u00e1c \u0111\u1ec3 t\u0103ng pace l\u00e0 ch\u1ea1y duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb t\u1ed1c \u0111\u1ed9 ch\u1eadm, sau \u0111\u00f3 t\u0103ng d\u1ea7n l\u00ean v\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 nhanh trong kho\u1ea3ng th\u1eddi gian d\u00e0i nh\u1ea5t c\u00f3 th\u1ec3. Khi c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi, h\u00e3y ch\u1eadm l\u1ea1i \u0111\u1ec3 \u0111i\u1ec1u h\u00f2a nh\u1ecbp tim v\u00e0 ph\u1ee5c h\u1ed3i, gi\u00fap c\u01a1 b\u1eafp th\u00edch \u1ee9ng v\u1edbi t\u1ed1c \u0111\u1ed9 m\u1edbi.<\/p>\n\n\n\n – Thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau v\u00e0 k\u1ebf ho\u1ea1ch chi ti\u1ebft<\/em><\/strong><\/p>\n\n\n\n \u0110\u1ec3 n\u00e2ng cao pace trong ch\u1ea1y b\u1ed9, vi\u1ec7c thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch chi ti\u1ebft l\u00e0 quan tr\u1ecdng. B\u1ea1n c\u1ea7n \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau ng\u1eafn h\u1ea1n v\u00e0 d\u00e0i h\u1ea1n, nh\u1eb1m h\u01b0\u1edbng d\u1eabn v\u00e0 \u0111\u1ecbnh h\u00ecnh chi\u1ebfn l\u01b0\u1ee3c t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh. M\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 gi\u00fap b\u1ea1n c\u00f3 h\u01b0\u1edbng d\u1eabn r\u00f5 r\u00e0ng v\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 duy tr\u00ec s\u1ef1 cam k\u1ebft v\u1edbi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n – Duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9<\/em><\/strong><\/p>\n\n\n\n Duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n pace v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng m\u1ee5c ti\u00eau \u0111\u00e3 \u0111\u1ec1 ra. H\u00e3y l\u00ean m\u1ed9t l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f3 t\u00ednh \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi l\u1ecbch tr\u00ecnh h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n. Th\u00f3i quen ch\u1ea1y b\u1ed9 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi ho\u1ea1t \u0111\u1ed9ng, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 t\u1ea1o ra s\u1ef1 ki\u00ean nh\u1eabn c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3.<\/p>\n\n\n\n – T\u1eadp luy\u1ec7n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9<\/em><\/strong><\/p>\n\n\n\n T\u1eadp luy\u1ec7n tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 pace. M\u00e1y ch\u1ea1y b\u1ed9 cho ph\u00e9p b\u1ea1n ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n t\u1eadp luy\u1ec7n ch\u00ednh x\u00e1c. H\u01a1n n\u1eefa, vi\u1ec7c t\u1eadp luy\u1ec7n trong m\u00f4i tr\u01b0\u1eddng an to\u00e0n v\u00e0 ki\u1ec3m so\u00e1t gi\u00fap b\u1ea1n t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n pace m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n – Gi\u00e3n c\u01a1 v\u00e0 ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch<\/strong><\/em><\/p>\n\n\n\n S\u1ef1 gi\u00e3n c\u01a1 v\u00e0 ph\u1ee5c h\u1ed3i l\u00e0 y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 b\u1ecf qua trong qu\u00e1 tr\u00ecnh t\u0103ng t\u1ed1c \u0111\u1ed9 pace. Sau m\u1ed7i bu\u1ed5i t\u1eadp, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 gi\u00e3n c\u01a1 m\u1ed9t c\u00e1ch \u0111\u1ea7y \u0111\u1ee7 v\u00e0 \u0111\u00fang k\u1ef9 thu\u1eadt. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng c\u01a1 b\u1eafp, ng\u0103n ch\u1eb7n ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u0103ng kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i. H\u00e3y \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 th\u1eddi gian cho gi\u1ea5c ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ed3i ph\u1ee5c m\u1ed9t c\u00e1ch t\u1ed1i \u01b0u.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Hy vo\u0323ng qua ba\u0300i vi\u00ea\u0301t tr\u00ean cu\u0309a RUN TOGETHER \u0111a\u0303 cung c\u00e2\u0301p nh\u01b0\u0303ng th\u00f4ng tin c\u00e2\u0300n thi\u00ea\u0301t cho ba\u0323n v\u00ea\u0300 pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec cu\u0303ng nh\u01b0 c\u00e1ch \u0111o l\u01b0\u1eddng v\u00e0 t\u0103ng pace trong ch\u1ea1y b\u1ed9. B\u1eb1ng c\u00e1ch x\u00e1c \u0111\u1ecbnh v\u00e0 c\u1ea3i thi\u1ec7n pace, ba\u0323n kh\u00f4ng ch\u1ec9 \u0111o l\u01b0\u1eddng \u0111\u01b0\u1ee3c kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n m\u00e0 c\u00f2n t\u1ea1o ra nh\u1eefng b\u01b0\u1edbc ti\u1ebfn m\u1ea1nh\u00a0<\/p>","protected":false},"excerpt":{"rendered":" Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c th\u00e1ch th\u1ee9c b\u1ea3n th\u00e2n v\u00e0 \u0111o l\u01b0\u1eddng kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n. Trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, “pace” l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef quan tr\u1ecdng, \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh v\u1ec1 t\u1ed1c \u0111\u1ed9 di […]<\/p>","protected":false},"author":4,"featured_media":1559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n<\/figure>\n\n\n\n3. C\u00e1ch t\u0103ng pace trong ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n
L\u1eddi K\u1ebft<\/h2>\n\n\n\n