{"id":1757,"date":"2024-04-19T14:50:49","date_gmt":"2024-04-19T07:50:49","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1757"},"modified":"2024-04-22T10:19:00","modified_gmt":"2024-04-22T03:19:00","slug":"https-runtogether-vn-2","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/https-runtogether-vn-2\/","title":{"rendered":"L\u1eddi Khuy\u00ean Dinh D\u01b0\u1ee1ng Cho Ng\u01b0\u1eddi Ch\u1ea1y B\u1ed9 B\u1ea1n Kh\u00f4ng N\u00ean B\u1ecf Qua"},"content":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 th\u01b0 gi\u00e3n tinh th\u1ea7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u00e0 tr\u00e1nh b\u1ecb ki\u1ec7t s\u1ee9c, b\u1ea1n c\u1ea7n ph\u1ea3i ch\u00fa \u00fd \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a m\u00ecnh. Trong b\u00e0i vi\u1ebft n\u00e0y,<a href=\"https:\/\/runtogether.vn\/\"> Run Together<\/a> s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng l\u1eddi khuy\u00ean dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 m\u00e0 b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf qua.<\/p>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1ed1n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, do \u0111\u00f3, vi\u1ec7c \u0103n u\u1ed1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. B\u1eb1ng c\u00e1ch tu\u00e2n th\u1ee7 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 c\u00e2n b\u1eb1ng, b\u1ea1n s\u1ebd c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 v\u00e0 ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng sau khi t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u1ebf \u0111\u1ed9 \u0103n cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 b\u00ecnh th\u01b0\u1eddng<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/9FaOgjGHOEnNboXBlleaPV8zqw2Go0e-yImWvVB8Eip-52HvVbvcmIefSkgikrvg74Pfjwra6Vhe9QVvsZ9xlHen1jn-L9wH1YaOod8swm7JIDhiQHOT3t40Bntzut5LBR4WlZYdBzFGjA4GFRshh5Y\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0102n \u00edt nh\u01b0ng th\u01b0\u1eddng xuy\u00ean<\/p>\n\n\n\n<p>Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean \u0103n nhi\u1ec1u b\u1eefa nh\u1ecf trong ng\u00e0y thay v\u00ec \u0103n m\u1ed9t ho\u1eb7c hai b\u1eefa \u0103n l\u1edbn. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 ti\u00eau h\u00f3a th\u1ee9c \u0103n d\u1ec5 d\u00e0ng h\u01a1n v\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng li\u00ean t\u1ee5c cho ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y b\u1ed9. H\u00e3y c\u1ed1 g\u1eafng \u0103n m\u1ed7i 3-4 gi\u1edd m\u1ed9t l\u1ea7n.<\/p>\n\n\n\n<p>\u0110\u1eebng b\u1ecf qua c\u00e1c b\u1eefa ch\u00ednh<\/p>\n\n\n\n<p>M\u1eb7c d\u00f9 ch\u00fang t\u00f4i khuy\u00ean b\u1ea1n n\u00ean \u0103n nhi\u1ec1u b\u1eefa nh\u1ecf, nh\u01b0ng \u0111i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n n\u00ean b\u1ecf qua c\u00e1c b\u1eefa ch\u00ednh nh\u01b0 b\u1eefa s\u00e1ng, b\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i. C\u00e1c b\u1eefa \u0103n n\u00e0y cung c\u1ea5p ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng v\u00e0 dinh d\u01b0\u1ee1ng ch\u00ednh cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p>Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng trong 1 ng\u00e0y c\u1ee7a 1 runner<\/p>\n\n\n\n<p>M\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean c\u00f3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Carbohydrate<\/strong>: Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 v\u00e0 n\u00e3o. H\u00e3y ch\u1ecdn c\u00e1c lo\u1ea1i carbohydrate ph\u1ee9c t\u1ea1p nh\u01b0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, g\u1ea1o l\u1ee9t, khoai lang, \u0111\u1eadu v\u00e0 tr\u00e1i c\u00e2y.<\/li>\n\n\n\n<li><strong>Protein<\/strong>: Gi\u00fap x\u00e2y d\u1ef1ng v\u00e0 s\u1eeda ch\u1eefa c\u01a1 b\u1eafp. C\u00e1c ngu\u1ed3n protein t\u1ed1t bao g\u1ed3m th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng, \u0111\u1eadu v\u00e0 h\u1ea1t.<\/li>\n\n\n\n<li><strong>Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh<\/strong>: Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 h\u1ea5p th\u1ee5 vitamin tan trong ch\u1ea5t b\u00e9o. H\u00e3y ch\u1ecdn c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh nh\u01b0 d\u1ea7u olive, qu\u1ea3 h\u1ea1nh, avocado v\u00e0 c\u00e1 b\u00e9o.<\/li>\n\n\n\n<li><strong>Rau c\u1ee7 qu\u1ea3<\/strong>: Gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe v\u00e0 ph\u1ee5c h\u1ed3i.<\/li>\n\n\n\n<li><strong>Ch\u1ea5t l\u1ecfng<\/strong>: U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc \u0111\u1ec3 gi\u1eef cho c\u01a1 th\u1ec3 lu\u00f4n \u0111\u01b0\u1ee3c hydrat h\u00f3a.<\/li>\n<\/ul>\n\n\n\n<p>U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc &#8211; U\u1ed1ng n\u01b0\u1edbc g\u00ec?<\/p>\n\n\n\n<p>Vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 r\u1ea5t quan tr\u1ecdng cho ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. Khi ch\u1ea1y b\u1ed9, b\u1ea1n m\u1ea5t n\u01b0\u1edbc qua m\u1ed3 h\u00f4i v\u00e0 s\u1ef1 \u0111\u1ed1t ch\u00e1y calo, do \u0111\u00f3, c\u1ea7n ph\u1ea3i b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111\u00e3 m\u1ea5t \u0111i. H\u00e3y u\u1ed1ng n\u01b0\u1edbc th\u01b0\u1eddng xuy\u00ean trong<\/p>\n\n\n\n<p>su\u1ed1t ng\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<p>Ngo\u00e0i n\u01b0\u1edbc l\u1ecdc, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 u\u1ed1ng c\u00e1c lo\u1ea1i n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y, s\u1eefa v\u00e0 n\u01b0\u1edbc tr\u00e1i c\u00e2y pha lo\u00e3ng. Tr\u00e1nh \u0111\u1ed3 u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng v\u00e0 c\u00e0 ph\u00ea v\u00ec ch\u00fang c\u00f3 th\u1ec3 g\u00e2y m\u1ea5t n\u01b0\u1edbc.<\/p>\n\n\n\n<p>L\u1eadp k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 v\u00e0 \u0103n u\u1ed1ng h\u1ee3p l\u00fd<\/p>\n\n\n\n<p>\u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, h\u00e3y l\u1eadp k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 v\u00e0 \u0103n u\u1ed1ng c\u1ee7a b\u1ea1n m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd. Tr\u00e1nh ch\u1ea1y ngay sau khi \u0103n m\u1ed9t b\u1eefa \u0103n l\u1edbn, v\u00ec \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a. Thay v\u00e0o \u0111\u00f3, h\u00e3y \u0103n m\u1ed9t b\u1eefa nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y v\u00e0 m\u1ed9t b\u1eefa \u0103n \u0111\u1ea7y \u0111\u1ee7 sau khi ch\u1ea1y \u0111\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dinh d\u01b0\u1ee1ng cho ng\u01b0\u1eddi thi ch\u1ea1y<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/kTk_jYCrgbJCW1z8INVjAWji4Mw1YeUflPtL19NQtnDfZW9IK9_lKofnweQXK-GerXrtIs5kmjm_eDVf6vBFNMeozJxZbLpn2j2aKiPVXidsWVK0zi5o64vQelhw06mG_e7juailBeDR-dU8vmEJDvk\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ch\u00fa \u00fd \u0111\u1ebfn b\u1eefa \u0103n tr\u01b0\u1edbc cu\u1ed9c \u0111ua<\/p>\n\n\n\n<p>B\u1eefa \u0103n tr\u01b0\u1edbc cu\u1ed9c \u0111ua r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n. H\u00e3y \u0103n m\u1ed9t b\u1eefa \u0103n nh\u1eb9, d\u1ec5 ti\u00eau h\u00f3a v\u00e0 gi\u00e0u carbohydrate kho\u1ea3ng 2-3 gi\u1edd tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u1edbi b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/li>\n\n\n\n<li>Ch\u00e1o y\u1ebfn m\u1ea1ch v\u1edbi tr\u00e1i c\u00e2y<\/li>\n\n\n\n<li>G\u1ea1o l\u1ee9t v\u1edbi rau v\u00e0 tr\u1ee9ng<\/li>\n\n\n\n<li>Khoai lang n\u01b0\u1edbng v\u1edbi qu\u1ea3 h\u1ea1nh<\/li>\n<\/ul>\n\n\n\n<p>Tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o, \u0111\u1ea1m ho\u1eb7c ch\u1ea5t x\u01a1 v\u00ec ch\u00fang c\u00f3 th\u1ec3 kh\u00f3 ti\u00eau h\u00f3a v\u00e0 g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a trong khi ch\u1ea1y.<\/p>\n\n\n\n<p>H\u1ecdc c\u00e1ch u\u1ed1ng n\u01b0\u1edbc khi \u0111ang ch\u1ea1y<\/p>\n\n\n\n<p>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong khi ch\u1ea1y r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh m\u1ea5t n\u01b0\u1edbc v\u00e0 ki\u1ec7t s\u1ee9c. H\u00e3y u\u1ed1ng m\u1ed9t \u00edt n\u01b0\u1edbc m\u1ed7i 15-20 ph\u00fat, kho\u1ea3ng 4-6 oz m\u1ed7i l\u1ea7n. N\u1ebfu b\u1ea1n ch\u1ea1y trong th\u1eddi gian d\u00e0i h\u01a1n m\u1ed9t gi\u1edd, h\u00e3y c\u00e2n nh\u1eafc u\u1ed1ng n\u01b0\u1edbc t\u0103ng l\u1ef1c ho\u1eb7c u\u1ed1ng n\u01b0\u1edbc c\u00f3 \u0111\u01b0\u1eddng \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n<p>\u0102n \u0111\u1ec3 ph\u1ee5c h\u1ed3i<\/p>\n\n\n\n<p>Sau khi ch\u1ea1y, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u1ea7n \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o nhanh ch\u00f3ng. H\u00e3y \u0103n m\u1ed9t b\u1eefa \u0103n gi\u00e0u carbohydrate v\u00e0 protein trong v\u00f2ng 30 ph\u00fat sau khi k\u1ebft th\u00fac cu\u1ed9c \u0111ua. M\u1ed9t s\u1ed1 l\u1ef1a ch\u1ecdn t\u1ed1t bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u1eefa chua ho\u1eb7c s\u1eefa h\u1ea1t<\/li>\n\n\n\n<li>Th\u1ecbt g\u00e0 ho\u1eb7c c\u00e1<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1t \u00f3c ch\u00f3, h\u1ea1t d\u1ebb c\u01b0\u1eddi<\/li>\n\n\n\n<li>Rau xanh v\u00e0 tr\u00e1i c\u00e2y \u0111\u1ec3 cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t<\/li>\n<\/ul>\n\n\n\n<p>K\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng trong ng\u00e0y thi ch\u1ea1y<\/p>\n\n\n\n<p>Tr\u01b0\u1edbc ng\u00e0y thi, h\u00e3y t\u1eadp trung v\u00e0o vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 b\u1eb1ng c\u00e1ch \u0103n c\u00e1c b\u1eefa \u0103n gi\u00e0u carbohydrate nh\u01b0 g\u1ea1o, m\u00ec, ho\u1eb7c khoai lang. H\u00e3y tr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u ch\u1ea5t b\u00e9o v\u00e0 \u0111\u1ea1m \u0111\u1ec3 tr\u00e1nh g\u00e2y ra c\u1ea3m gi\u00e1c n\u1eb7ng b\u1ee5ng.<\/p>\n\n\n\n<p>Trong ng\u00e0y thi, h\u00e3y \u0103n m\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u carbohydrate v\u00e0 protein nh\u01b0 b\u00e1nh m\u00ec k\u00e8m tr\u1ee9ng v\u00e0 rau xanh. \u0110\u1eebng qu\u00ean u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc \u0111\u1ec3 duy tr\u00ec s\u1ef1 hydrat h\u00f3a cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n<p>Sau khi thi xong, h\u00e3y \u0103n m\u1ed9t b\u1eefa \u0103n ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng v\u1edbi carbohydrate v\u00e0 protein \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau cu\u1ed9c \u0111ua.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/image-1024x683.jpeg\" alt=\"H\u00ecnh \u1ea3nh n\u00e0y ch\u01b0a c\u00f3 thu\u1ed9c t\u00ednh alt; t\u00ean t\u1ec7p c\u1ee7a n\u00f3 l\u00e0 R_FyOEDEzYxVEwWv_qJIT2zsdBpWOF3E1ePR0JhMLdEHrjwWwWMOWttSB1HNugfJRFb5lj0rKMYlSvOUtf_ftVxjZGYNlkryHL65wLAt8yVQ_6H4HcdJO1HYQFCgUhBXVeEtgi3l08HYVXRBpmSWQEE\" class=\"wp-image-1758\" srcset=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/image-1024x683.jpeg 1024w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/image-300x200.jpeg 300w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/image-768x512.jpeg 768w, https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/04\/image.jpeg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Tr\u00ean \u0111\u00e2y l\u00e0 nh\u1eefng l\u1eddi khuy\u00ean dinh d\u01b0\u1ee1ng quan tr\u1ecdng c\u1ee7a <a href=\"https:\/\/runtogether.vn\/\">Run Together <\/a>m\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 kh\u00f4ng n\u00ean b\u1ecf qua. Vi\u1ec7c ch\u0103m s\u00f3c c\u00e2n \u0111\u1ed1i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 ph\u1ee5c h\u1ed3i sau khi t\u1eadp luy\u1ec7n. H\u00e3y nh\u1edb lu\u00f4n l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng sao cho ph\u1ea3n \u00e1nh \u0111\u00fang nhu c\u1ea7u c\u1ee7a b\u1ea1n khi ch\u1ea1y b\u1ed9. Ch\u00fac b\u1ea1n c\u00f3 nh\u1eefng bu\u1ed5i ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh!<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng m\u00f4n th\u1ec3 thao \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng nh\u1ea5t tr\u00ean th\u1ebf gi\u1edbi. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 th\u01b0 gi\u00e3n tinh th\u1ea7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u00e0 tr\u00e1nh b\u1ecb ki\u1ec7t s\u1ee9c, [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1758,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[25],"class_list":["post-1757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-dinh-duong-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u1eddi Khuy\u00ean Dinh D\u01b0\u1ee1ng Cho Ng\u01b0\u1eddi Ch\u1ea1y B\u1ed9 B\u1ea1n Kh\u00f4ng N\u00ean B\u1ecf Qua - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Vi\u1ec7c ch\u0103m s\u00f3c c\u00e2n \u0111\u1ed1i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n 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