{"id":1568,"date":"2024-04-14T11:38:00","date_gmt":"2024-04-14T04:38:00","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1568"},"modified":"2024-04-12T09:39:42","modified_gmt":"2024-04-12T02:39:42","slug":"drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay\/","title":{"rendered":"DRILL TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? C\u00c1C B\u00c0I T\u1eacP DRILL GI\u00daP C\u1ea2I THI\u1ec6N T\u1ed0C \u0110\u1ed8 CH\u1ea0Y"},"content":{"rendered":"<p><\/p>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, m\u00e0 c\u00f2n \u0111\u00f2i h\u1ecfi s\u1ef1 linh ho\u1ea1t v\u00e0 k\u1ef9 thu\u1eadt. \u0110\u1ec3 n\u00e2ng cao kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a b\u1ea1n, drill trong ch\u1ea1y b\u1ed9 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n. Nh\u01b0ng drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec v\u00e0 l\u00e0m th\u1ebf n\u00e0o ch\u00fang c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y? H\u00e3y c\u00f9ng RUN TOGETHER t\u00ecm hi\u1ec3u v\u1ec1 \u0111i\u1ec1u n\u00e0y trong ba\u0300i vi\u00ea\u0301t d\u01b0\u01a1\u0301i \u0111\u00e2y!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/drill-trong-chay-bo-la-gi-1.jpg?v=1706236092461\" alt=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Drill trong ch\u1ea1y b\u1ed9 l\u00e0 vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u1ecf nh\u1eb1m t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n m\u1ed9t k\u1ef9 thu\u1eadt c\u1ee5 th\u1ec3. Qu\u00e1 tr\u00ecnh n\u00e0y \u0111\u00f2i h\u1ecfi s\u1ef1 l\u1eb7p l\u1ea1i nhi\u1ec1u l\u1ea7n \u0111\u1ec3 s\u1eeda ch\u1eefa l\u1ed7i v\u00e0 c\u1ea3i thi\u1ec7n nh\u1eefng k\u1ef9 thu\u1eadt ch\u01b0a ho\u00e0n h\u1ea3o. Hoa\u0323t \u0111\u00f4\u0323ng n\u00e0y l\u00e0 c\u1ea7n thi\u1ebft \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c \u0111\u1ed9 ch\u00ednh x\u00e1c trong k\u1ef9 thu\u1eadt v\u00e0 \u0111\u1ed9ng t\u00e1c ch\u1ea1y b\u1ed9. M\u1eb7c d\u00f9 th\u01b0\u1eddng kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 ch\u00fa \u00fd l\u1edbn, nh\u01b0ng th\u1ef1c t\u1ebf, c\u00e1c b\u00e0i t\u1eadp drill \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n c\u1ea3 v\u1ec1 kh\u00eda c\u1ea1nh k\u1ef9 thu\u1eadt l\u1eabn s\u1ee9c kh\u1ecfe, s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 l\u1ef1c. Drill kh\u00f4ng ch\u1ec9 co\u0301 trong ch\u1ea1y b\u1ed9 m\u00e0 c\u00f2n xu\u1ea5t hi\u1ec7n trong nhi\u1ec1u b\u1ed9 m\u00f4n kh\u00e1c nh\u01b0 b\u01a1i l\u1ed9i, \u0111\u1ea1p xe, v.v.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd khi th\u1ef1c hi\u1ec7n drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/drill-trong-chay-bo-la-gi-3.jpg?v=1706236115966\"><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Khi th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp drill trong ch\u1ea1y b\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh, s\u1ee9c b\u1ec1n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 linh ho\u1ea1t cho b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 l\u01b0u \u00fd khi luy\u00ean t\u1eadp c\u00e1c b\u00e0i drill trong ch\u1ea1y b\u1ed9:<\/p>\n\n\n\n<p>Qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp y\u00eau c\u1ea7u m\u1ed9t l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n<p>Quan tr\u1ecdng l\u00e0 duy tr\u00ec ch\u1ebf \u0111\u1ed9 ngh\u1ec9 ng\u01a1i v\u00e0 r\u00e8n luy\u1ec7n m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd, tr\u00e1nh vi\u1ec7c t\u0103ng c\u01b0\u1eddng c\u01b0\u1eddng \u0111\u1ed9 qu\u00e1 m\u1ea1nh v\u00e0 nhanh ch\u00f3ng \u1edf giai \u0111o\u1ea1n \u0111\u1ea7u.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ed3ng th\u1eddi, kh\u00f4ng n\u00ean luy\u1ec7n t\u1eadp khi c\u01a1 th\u1ec3 kh\u00f4ng \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t, \u0111\u1ec3 tr\u00e1nh g\u00e2y t\u1ed5n th\u01b0\u01a1ng, th\u1eadm ch\u00ed l\u00e0 ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. C\u00e1c b\u00e0i t\u1eadp drill gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><em>B\u00e0i t\u1eadp Fartleks<\/em><\/strong><\/p>\n\n\n\n<p>Fartleks l\u00e0 m\u1ed9t b\u00e0i t\u1eadp drill ch\u1ea1y k\u1ebft h\u1ee3p gi\u1eefa c\u00e1c \u0111o\u1ea1n ch\u1ea1y nhanh v\u00e0 ch\u1eadm, \u0111\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u0103ng t\u1ed1c th\u00fa v\u1ecb v\u00ec b\u1ea1n kh\u00f4ng b\u1ecb r\u00e0ng bu\u1ed9c, b\u1ea1n c\u00f3 th\u1ec3 linh ho\u1ea1t trong vi\u1ec7c k\u1ebft h\u1ee3p c\u00e1c \u0111o\u1ea1n ch\u1ea1y nhanh, ch\u1eadm ho\u1eb7c ngh\u1ec9 theo \u00fd th\u00edch.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n Fartleks hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed t\u0103ng t\u1ed1c trong c\u00e1c \u0111o\u1ea1n ch\u1ea1y ng\u1eafn, duy tr\u00ec m\u1ee9c t\u1ed1c \u0111\u1ed9 n\u00e0y trong kho\u1ea3ng 30 gi\u00e2y ho\u1eb7c c\u1ef1 ly kho\u1ea3ng 200 m\u00e9t.&nbsp;<\/p>\n\n\n\n<p>Sau \u0111\u00f3, gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 duy tr\u00ec n\u00f3 trong th\u1eddi gian c\u1ea7n thi\u1ebft \u0111\u1ec3 ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c t\u0103ng t\u1ed1c.<\/p>\n\n\n\n<p>C\u00e1c \u0111o\u1ea1n ch\u1ea1y nhanh v\u00e0 ch\u1eadm c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u00f9y thu\u1ed9c v\u00e0o n\u0103ng l\u01b0\u1ee3ng v\u00e0 th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng nh\u01b0 c\u1ed9t \u0111i\u1ec7n, t\u00f2a nh\u00e0, ho\u1eb7c c\u00e2y c\u1ecf \u0111\u1ec3 \u0111\u00e1nh d\u1ea5u c\u00e1c \u0111o\u1ea1n ch\u1ea1y c\u1ee7a m\u00ecnh.\u00a0<\/p>\n\n\n\n<p><strong><em>B\u00e0i t\u1eadp Single-leg Calf Raises<\/em><\/strong><\/p>\n\n\n\n<p>Single-leg Calf Raises l\u00e0 m\u1ed9t b\u00e0i t\u1eadp drill gi\u00fap l\u00e0m s\u0103n ch\u1eafc b\u1eafp ch\u00e2n v\u00e0 c\u00e1c nh\u00f3m c\u01a1 \u1edf b\u00e0n ch\u00e2n, \u0111\u1ed3ng th\u1eddi h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 h\u1ed3i ph\u1ee5c sau ch\u1ea5n th\u01b0\u01a1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n cho vi\u1ec7c ch\u1ea1y b\u1ed9.&nbsp;<\/p>\n\n\n\n<p>\u0110\u1ec3 th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y, \u0111\u1ee9ng tr\u00ean m\u1ed9t b\u1ec1 m\u1eb7t cao ho\u1eb7c m\u00e9p c\u1ea7u thang, s\u1eed d\u1ee5ng t\u01b0\u1eddng ho\u1eb7c b\u1ea5t k\u1ef3 v\u1eadt n\u00e0o \u0111\u1ec3 gi\u1eef th\u0103ng b\u1eb1ng.&nbsp;<\/p>\n\n\n\n<p>N\u00e2ng m\u1ed9t ch\u00e2n l\u00ean cao, d\u1ed3n l\u1ef1c v\u00e0o ph\u1ea7n ng\u00f3n ch\u00e2n kho\u1ea3ng 3 gi\u00e2y, sau \u0111\u00f3 h\u1ea1 xu\u1ed1ng.<\/p>\n\n\n\n<p>Th\u1ef1c hi\u1ec7n 2 set, m\u1ed7i set g\u1ed3m 20 l\u1ea7n cho m\u1ed7i ch\u00e2n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/drill-trong-chay-bo-la-gi-4-b0fc0d1f-be76-4181-b8b5-cfe611e1d6bb.jpg?v=1706236221890\" alt=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>B\u00e0i t\u1eadp Strides<\/strong><\/em><\/p>\n\n\n\n<p>Strides l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9, linh ho\u1ea1t v\u00e0 s\u1ef1 ph\u1ed1i h\u1ee3p c\u01a1 th\u1ec3 khi ch\u1ea1y b\u1ed9. \u0110\u00e2y l\u00e0 c\u00e1c b\u00e0i ch\u1ea1y ng\u1eafn v\u1edbi kho\u1ea3ng c\u00e1ch t\u1eeb 50 \u0111\u1ebfn 200 m\u00e9t. B\u1eaft \u0111\u1ea7u t\u00edch h\u1ee3p strides v\u00e0o l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n h\u00e0ng tu\u1ea7n c\u1ee7a b\u1ea1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 sau c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y v\u1edbi kho\u1ea3ng c\u00e1ch ng\u1eafn ho\u1eb7c trung b\u00ecnh.&nbsp;<\/p>\n\n\n\n<p>B\u1eaft \u0111\u1ea7u ch\u1ea1y nhanh trong kho\u1ea3ng 10-15 gi\u00e2y \u0111\u1ea7u.&nbsp;<\/p>\n\n\n\n<p>Sau \u0111\u00f3 gi\u1ea3m t\u1ed1c \u0111\u1ed9 l\u1ea1i trong ph\u1ea7n c\u00f2n l\u1ea1i c\u1ee7a qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 t\u0103ng t\u1ed1c t\u1ed1i \u0111a trong 10-15 gi\u00e2y cu\u1ed1i c\u00f9ng c\u1ee7a \u0111o\u1ea1n \u0111\u01b0\u1eddng.<\/p>\n\n\n\n<p>L\u01b0u \u00fd r\u1eb1ng kh\u00f4ng n\u00ean th\u1ef1c hi\u1ec7n strides sau khi \u0111\u00e3 ho\u00e0n th\u00e0nh m\u1ed9t b\u00e0i ch\u1ea1y v\u1edbi kho\u1ea3ng c\u00e1ch v\u00e0 \u0111\u1ed9 kh\u00f3 cao v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ec7t m\u1ecfi v\u00e0 nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng c\u01a1.&nbsp;<\/p>\n\n\n\n<p><em><strong>B\u00e0i t\u1eadp Sideways Running<\/strong><\/em><\/p>\n\n\n\n<p>Sideways Running l\u00e0 m\u1ed9t b\u00e0i drill ch\u1ea1y ngang. N\u00f3 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng v\u00e0 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u00e1c c\u01a1 \u1edf ch\u00e2n, \u0111\u00f9i, v\u00e0 h\u00f4ng.&nbsp;<\/p>\n\n\n\n<p>B\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch \u0111\u01b0a ch\u00e2n ph\u1ea3i ch\u00e9o l\u00ean ph\u00eda tr\u01b0\u1edbc c\u1ee7a m\u0169i ch\u00e2n tr\u00e1i, m\u1edf r\u1ed9ng ch\u00e2n tr\u00e1i sang b\u00ean, sau \u0111\u00f3 ch\u00e2n ph\u1ea3i b\u1eaft ch\u00e9o ra sau ch\u00e2n tr\u00e1i v\u00e0 l\u1eb7p l\u1ea1i theo h\u01b0\u1edbng ng\u01b0\u1ee3c l\u1ea1i.&nbsp;<\/p>\n\n\n\n<p>Th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y b\u1ed1n bu\u1ed5i m\u1ed7i tu\u1ea7n, m\u1ed7i bu\u1ed5i bao g\u1ed3m 3 set, m\u1ed7i set bao g\u1ed3m 4 l\u1ea7n di chuy\u1ec3n cho m\u1ed7i h\u01b0\u1edbng.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/\/bizweb.dktcdn.net\/100\/493\/311\/files\/drill-trong-chay-bo-la-gi-5.jpg?v=1706236250037\" alt=\"\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><em><strong>B\u00e0i t\u1eadp Skip<\/strong><\/em><\/p>\n\n\n\n<p>Skip l\u00e0 m\u1ed9t b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1eadt v\u00e0 linh ho\u1ea1t \u1edf v\u00f9ng \u0111\u1ea7u g\u1ed1i. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t, b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t khu v\u1ef1c \u0111\u1ee7 r\u1ed9ng v\u00e0 tho\u1ea3i m\u00e1i.<\/p>\n\n\n\n<p>Sau \u0111\u00f3, nh\u1ea3y l\u00ean, n\u00e2ng \u0111\u1ea7u g\u1ed1i l\u00ean sao cho g\u00f3c gi\u1eefa b\u1eafp \u0111\u00f9i v\u00e0 c\u1eb3ng ch\u00e2n t\u1ea1o th\u00e0nh m\u1ed9t g\u00f3c vu\u00f4ng.<\/p>\n\n\n\n<p>Trong qu\u00e1 tr\u00ecnh th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp, b\u1ea1n s\u1ebd th\u1ef1c hi\u1ec7n b\u01b0\u1edbc b\u1eadt v\u1edbi m\u1ed9t ch\u00e2n v\u00e0 h\u1ea1 c\u00e1nh v\u1edbi c\u1ea3 hai ch\u00e2n.&nbsp;<\/p>\n\n\n\n<p>Th\u1ef1c hi\u1ec7n 20 l\u1ea7n cho m\u1ed7i set v\u00e0 10 l\u1ea7n cho m\u1ed7i ch\u00e2n.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L\u1eddi k\u1ebft<\/strong><\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER v\u1ec1 drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec c\u00f9ng v\u1edbi s\u1ef1 \u0111a d\u1ea1ng c\u1ee7a c\u00e1c b\u00e0i t\u1eadp drill trong ch\u1ea1y b\u1ed9, vi\u1ec7c t\u00edch h\u1ee3p ch\u00fang v\u00e0o l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 mang l\u1ea1i nh\u1eefng c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 v\u1ec1 t\u1ed1c \u0111\u1ed9 v\u00e0 k\u1ef9 thu\u1eadt. Tuy nhi\u00ean, quan tr\u1ecdng nh\u1ea5t l\u00e0 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng gi\u1eefa luy\u1ec7n t\u1eadp v\u00e0 ngh\u1ec9 ng\u01a1i \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.\u00a0<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe, m\u00e0 c\u00f2n \u0111\u00f2i h\u1ecfi s\u1ef1 linh ho\u1ea1t v\u00e0 k\u1ef9 thu\u1eadt. \u0110\u1ec3 n\u00e2ng cao kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a b\u1ea1n, drill trong ch\u1ea1y b\u1ed9 tr\u1edf th\u00e0nh m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n. Nh\u01b0ng drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec v\u00e0 l\u00e0m [&hellip;]<\/p>","protected":false},"author":4,"featured_media":1569,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1568","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>DRILL TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? C\u00c1C B\u00c0I T\u1eacP DRILL GI\u00daP C\u1ea2I THI\u1ec6N T\u1ed0C \u0110\u1ed8 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\/drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DRILL TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? 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Nh\u01b0ng drill trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec v\u00e0 l\u00e0m [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Runtogether\" \/>\n<meta property=\"article:published_time\" content=\"2024-04-14T04:38:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-12T02:39:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/drill-trong-chay-bo-la-gi-2.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"756\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Nhivny\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nhivny\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/drill-trong-chay-bo-la-gi-cac-bai-tap-drill-giup-cai-thien-toc-do-chay\/\"},\"author\":{\"name\":\"Nhivny\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/person\/a24061401c93b8cd9a9debca9845442a\"},\"headline\":\"DRILL TRONG CH\u1ea0Y B\u1ed8 L\u00c0 G\u00cc? 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