{"id":1789,"date":"2024-05-02T10:42:34","date_gmt":"2024-05-02T03:42:34","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1789"},"modified":"2024-05-02T10:53:25","modified_gmt":"2024-05-02T03:53:25","slug":"lich-tap-chay-bo-10-tuan-30-phut-chay-khong-ngung-nghi","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/lich-tap-chay-bo-10-tuan-30-phut-chay-khong-ngung-nghi\/","title":{"rendered":"L\u1ecbch T\u1eadp Ch\u1ea1y B\u1ed9 10 Tu\u1ea7n 30 Ph\u00fat Ch\u1ea1y Kh\u00f4ng Ng\u1eebng Ngh\u1ec9"},"content":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n t\u1ed1t nh\u1ea5t gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch t\u1ed1i \u0111a t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9, Run Together ngh\u0129 r\u1eb1ng b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p, khoa h\u1ecdc v\u00e0 li\u00ean t\u1ee5c. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n, h\u01b0\u1edbng d\u1eabn c\u00e1ch h\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y v\u00e0 nh\u1eefng l\u01b0u \u00fd quan tr\u1ecdng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L\u01b0u \u00fd tr\u01b0\u1edbc khi t\u1eadp<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/Ukb8fBElHSk9XBODsnQ_ZSCJ5-17zRcLpDmWa09n21OMK7NUCTR31Zpg8t7GsPYVtttaCemor1zK1eT96LkGbqj0VhbXvjdzTdUTYEaFcwrLPv_6sOQ8ZfMhqzLYBgPuW5ICaNEvJGIWG0ExkDtmCco\" alt=\"\"\/><\/figure>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9, vi\u1ec7c chu\u1ea9n b\u1ecb \u0111\u1ea7y \u0111\u1ee7 v\u00e0 l\u01b0u \u00fd m\u1ed9t s\u1ed1 \u0111i\u1ec3m quan tr\u1ecdng l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111\u1ea3m b\u1ea3o an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e0ng<\/strong><\/h3>\n\n\n\n<p>Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean quan tr\u1ecdng trong b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao n\u00e0o. Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9, h\u00e3y th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00e3n c\u01a1 v\u00e0 n\u00e2ng cao nh\u1ecbp tim b\u1eb1ng c\u00e1ch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Xoay c\u1ed5 tay, xoay vai, \u0111\u00e1 ch\u00e2n ra sau v\u00e0 tr\u01b0\u1edbc.<\/li>\n\n\n\n<li>Du\u1ed7i c\u01a1 b\u1eb1ng c\u00e1ch g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u01b0\u1edbng t\u1edbi m\u1eaft c\u00e1 ch\u00e2n.<\/li>\n\n\n\n<li>\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng trong kho\u1ea3ng 5 ph\u00fat.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ch\u1ecdn \u0111\u1ecba h\u00ecnh ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh b\u1eb1ng ph\u1eb3ng, kh\u00f4ng d\u1ed1c \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 qu\u00e1 t\u1ea3i cho c\u01a1 th\u1ec3. Nh\u1eefng con \u0111\u01b0\u1eddng \u0111\u1ea5t ho\u1eb7c \u0111\u01b0\u1eddng nh\u1ef1a l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Trang ph\u1ee5c v\u00e0 gi\u00e0y d\u00e9p ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n<p>M\u1eb7c qu\u1ea7n \u00e1o tho\u00e1ng m\u00e1t, th\u1ea5m m\u1ed3 h\u00f4i v\u00e0 \u0111i gi\u00e0y ch\u1ea1y chuy\u00ean d\u1ee5ng \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 \u0111\u1ea3m b\u1ea3o tho\u1ea3i m\u00e1i khi ch\u1ea1y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u00e2n b\u1eb1ng n\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<p>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 b\u00f9 n\u01b0\u1edbc v\u00e0 duy tr\u00ec s\u1ef1 c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1eafng nghe c\u01a1 th\u1ec3<\/strong><\/h3>\n\n\n\n<p>Nghe theo c\u01a1 th\u1ec3 v\u00e0 ngh\u1ec9 ng\u01a1i khi c\u1ea7n thi\u1ebft. Kh\u00f4ng g\u01b0\u1ee3ng \u00e9p qu\u00e1 s\u1ee9c kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9<\/strong><\/h3>\n\n\n\n<p>T\u0103ng d\u1ea7n c\u1ef1 ly v\u00e0 th\u1eddi gian ch\u1ea1y theo t\u1eebng bu\u1ed5i \u0111\u1ec3 tr\u00e1nh qu\u00e1 s\u1ee9c v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u00ecm ng\u01b0\u1eddi \u0111\u1ed3ng h\u00e0nh<\/strong><\/h3>\n\n\n\n<p>T\u00ecm m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh ho\u1eb7c tham gia c\u00e2u l\u1ea1c b\u1ed9 ch\u1ea1y \u0111\u1ec3 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c v\u00e0 s\u1ef1 h\u1ed7 tr\u1ee3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>H\u00edt th\u1edf th\u1ebf n\u00e0o khi ch\u1ea1y?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/_nlgRL5db_gUb7ZrArLDJLHtyn5xAKu7ICeSXyMzvynj_zkEsYPcBr42FEKOw_QSaooK5xewTX_wewzmZddrukshyNsmWHy-7HUIG-9mJbKyC2izn0bucd5qXnckQsJEI7ElGlDFC9-Cs0jlCQw1mrI\" alt=\"\"\/><\/figure>\n\n\n\n<p>H\u00edt th\u1edf \u0111\u00fang c\u00e1ch l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng gi\u00fap b\u1ea1n duy tr\u00ec th\u1ec3 l\u1ef1c v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y. N\u1ebfu h\u00edt th\u1edf kh\u00f4ng \u0111\u00fang c\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng t\u1ee9c ng\u1ef1c, kh\u00f3 th\u1edf ho\u1eb7c m\u1ea5t kh\u1ea3 n\u0103ng t\u1eadp trung.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nguy\u00ean t\u1eafc h\u00edt th\u1edf c\u01a1 b\u1ea3n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u00edt v\u00e0o b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng.<\/li>\n\n\n\n<li>H\u00edt th\u1edf nh\u1ecbp nh\u00e0ng, s\u00e2u v\u00e0 \u0111\u1ec1u.<\/li>\n\n\n\n<li>Kh\u00f4ng n\u00edn th\u1edf trong khi ch\u1ea1y.<\/li>\n\n\n\n<li>N\u00e2ng cao nh\u1ecbp th\u1edf khi t\u0103ng t\u1ed1c v\u00e0 gi\u1ea3m nh\u1ecbp th\u1edf khi ch\u1ea1y ch\u1eadm.<\/li>\n\n\n\n<li>Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh thay v\u00ec th\u1edf b\u1eb1ng ng\u1ef1c.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u1ef9 thu\u1eadt h\u00edt th\u1edf \u0111\u1eb7c bi\u1ec7t<\/strong><\/h3>\n\n\n\n<p>Ngo\u00e0i nguy\u00ean t\u1eafc c\u01a1 b\u1ea3n, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c k\u1ef9 thu\u1eadt h\u00edt th\u1edf \u0111\u1eb7c bi\u1ec7t sau \u0111\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf ph\u00f9 h\u1ee3p v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y.<\/p>\n\n\n\n<p>Theo nh\u00f3m 2-1<\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p h\u00edt th\u1edf ph\u1ed5 bi\u1ebfn nh\u1ea5t trong khi ch\u1ea1y b\u1ed9. B\u1ea1n h\u00edt v\u00e0o trong 2 b\u01b0\u1edbc ch\u1ea1y v\u00e0 th\u1edf ra trong 1 b\u01b0\u1edbc ch\u1ea1y. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y d\u1ec5 th\u1ef1c hi\u1ec7n v\u00e0 gi\u00fap b\u1ea1n duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u.<\/p>\n\n\n\n<p>Theo nh\u00f3m 3-2<\/p>\n\n\n\n<p>T\u01b0\u01a1ng t\u1ef1 nh\u01b0 nh\u00f3m 2-1, nh\u01b0ng b\u1ea1n h\u00edt v\u00e0o trong 3 b\u01b0\u1edbc ch\u1ea1y v\u00e0 th\u1edf ra trong 2 b\u01b0\u1edbc ch\u1ea1y. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y cung c\u1ea5p nhi\u1ec1u oxy h\u01a1n, th\u00edch h\u1ee3p cho c\u00e1c qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i h\u01a1n.<\/p>\n\n\n\n<p>Theo nh\u1ecbp \u0111i\u1ec7u b\u00e0i h\u00e1t<\/p>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng nh\u1ecbp \u0111i\u1ec7u c\u1ee7a b\u00e0i h\u00e1t \u0111ang nghe \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh h\u01a1i th\u1edf. H\u00edt v\u00e0o khi giai \u0111i\u1ec7u l\u00ean cao v\u00e0 th\u1edf ra khi giai \u0111i\u1ec7u xu\u1ed1ng th\u1ea5p. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 t\u1eadp trung v\u00e0o \u00e2m nh\u1ea1c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>H\u00edt th\u1edf khi ch\u1ea1y b\u1ed9<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/oBDoex3ZAK2BH40K24VQ_Em70vVuXNwH-iq1IrsJwCm6rd_7zqDZI2Iv_eeJDdB6xq-7_9DtVr0DxGfKCPjPd6-MbDfrodineaSjweGsEgutVs2UDrhwMlG4DeCuQTZtqgrg58A3JofJznaPetEULeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Khi ch\u1ea1y b\u1ed9, vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang c\u00e1ch l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 hi\u1ec7u qu\u1ea3 trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u1eb9o h\u00edt th\u1edf khi ch\u1ea1y b\u1ed9:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>H\u00edt th\u1edf b\u1eb1ng m\u0169i v\u00e0 mi\u1ec7ng<\/strong><\/h3>\n\n\n\n<p>H\u00e3y th\u1edf b\u1eb1ng m\u0169i khi ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm ho\u1eb7c v\u1eeba ph\u1ea3i, v\u00e0 h\u00edt th\u1edf b\u1eb1ng mi\u1ec7ng khi ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n. Vi\u1ec7c th\u1edf b\u1eb1ng m\u0169i gi\u00fap l\u00e0m \u1ea5m v\u00e0 l\u00e0m s\u1ea1ch kh\u00f4ng kh\u00ed tr\u01b0\u1edbc khi \u0111i v\u00e0o ph\u1ed5i, trong khi th\u1edf b\u1eb1ng mi\u1ec7ng cho ph\u00e9p h\u00edt v\u00e0o nhi\u1ec1u kh\u00f4ng kh\u00ed h\u01a1n khi c\u1ea7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh<\/strong><\/h3>\n\n\n\n<p>Khi ch\u1ea1y, h\u00e3y c\u1ed1 g\u1eafng th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (ph\u1ea7n b\u1ee5ng) thay v\u00ec th\u1edf b\u1eb1ng ng\u1ef1c. Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh gi\u00fap b\u1ea1n h\u00edt th\u1edf s\u00e2u h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1eeb \u0111\u00f3 cung c\u1ea5p nhi\u1ec1u oxy h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u<\/strong><\/h3>\n\n\n\n<p>H\u00e3y c\u1ed1 g\u1eafng duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 kh\u00f4ng n\u00edn th\u1edf khi ch\u1ea1y. H\u00edt v\u00e0o v\u00e0 th\u1edf ra theo nh\u1ecbp \u0111i\u1ec7u t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, kh\u00f4ng c\u1ea3m th\u1ea5y h\u1ee5t h\u01a1i ho\u1eb7c qu\u00e1 t\u1ea3i khi th\u1edf.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0110i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf theo c\u01b0\u1eddng \u0111\u1ed9<\/strong><\/h3>\n\n\n\n<p>Khi t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y, b\u1ea1n c\u1ea7n n\u00e2ng cao nh\u1ecbp th\u1edf \u0111\u1ec3 cung c\u1ea5p \u0111\u1ee7 oxy cho c\u01a1 th\u1ec3. Ng\u01b0\u1ee3c l\u1ea1i, khi ch\u1ea1y ch\u1eadm h\u00e3y gi\u1ea3m nh\u1ecbp th\u1edf \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec s\u1ef1 tho\u1ea3i m\u00e1i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Th\u1ef1c h\u00e0nh h\u00edt th\u1edf khi t\u1eadp luy\u1ec7n<\/strong><\/h3>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n, h\u00e3y th\u1ef1c h\u00e0nh h\u00edt th\u1edf \u0111\u00fang c\u00e1ch trong c\u00e1c bu\u1ed5i t\u1eadp ng\u1eafn. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 quen v\u1edbi vi\u1ec7c h\u00edt th\u1edf \u0111\u00fang c\u00e1ch v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng khi ch\u1ea1y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/iZBROLVBqfpj9KiazKstj42po-WXyKQeWaeOriB4Ycj02wnCS9rry2ppg3JJOuz8CTU_k0NTs1CRGyDzkQ1PpqM94H50eVJ9T_g8U9HdlEQCoaDNffI9MRphw_mYFQso5FoJ6zSZ-g5tw4NAdaQwZ9s\" alt=\"\"\/><\/figure>\n\n\n\n<p>L\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 gi\u00fap b\u1ea1n t\u1eeb m\u1ee9c \u0111\u1ed9 m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u1ebfn m\u1ee9c \u0111\u1ed9 c\u00f3 th\u1ec3 ch\u1ea1y li\u00ean t\u1ee5c trong 30 ph\u00fat. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 chi ti\u1ebft l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tu\u1ea7n 1-2: B\u1eaft \u0111\u1ea7u t\u1eeb \u0111i\u1ec3m xu\u1ea5t ph\u00e1t<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 1 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 7 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 1 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 7 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5:<\/strong> Ch\u1ea1y 1 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 7 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7:<\/strong> Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tu\u1ea7n 3-4: T\u0103ng d\u1ea7n th\u1eddi gian ch\u1ea1y<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 2 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 5 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 2 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 5 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5:<\/strong> Ch\u1ea1y 2 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 5 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7:<\/strong> Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tu\u1ea7n 5-6: T\u0103ng c\u01b0\u1eddng th\u1eddi gian ch\u1ea1y<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 3 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 4 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 3 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 4 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5:<\/strong> Ch\u1ea1y 3 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 4 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7:<\/strong> Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tu\u1ea7n 7-8: Ti\u1ebfn xa h\u01a1n<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 5 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 3 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 5 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 3 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5:<\/strong> Ch\u1ea1y 5 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 3 l\u1ea7n).<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7:<\/strong> Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tu\u1ea7n 9-10: \u0110\u1ea1t m\u1ee5c ti\u00eau<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 30 ph\u00fat kh\u00f4ng ng\u1eebng ngh\u1ec9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 30 ph\u00fat kh\u00f4ng ng\u1eebng ngh\u1ec9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 4:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 5:<\/strong> Ch\u1ea1y 30 ph\u00fat kh\u00f4ng ng\u1eebng ngh\u1ec9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 6:<\/strong> Ngh\u1ec9 ho\u1eb7c t\u1eadp luy\u1ec7n nh\u1eb9.<\/li>\n\n\n\n<li><strong>Ng\u00e0y 7:<\/strong> Ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n.<\/li>\n<\/ul>\n\n\n\n<p>V\u1edbi l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n n\u00e0y, b\u1ea1n s\u1ebd t\u1eebng b\u01b0\u1edbc n\u00e2ng cao kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a m\u00ecnh v\u00e0 cu\u1ed1i c\u00f9ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y li\u00ean t\u1ee5c trong 30 ph\u00fat.<\/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\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/kxmYM-FQIFsNCr7QTJCQeUtDSQDUt1SlPXF3jYbPvEJuBPJJgW2SyHZ8vhnar3sSVaBldIcpnbbjdQdsPWSydkRb24JtcuN_ss5TwFPIu7SzwkTGnPOpGvc4lTzg4BEvYez63e-Hxo-ffU2eXhzwvIo\" alt=\"\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/runtogether.vn\/\">Run Together <\/a>\u0111\u00e3 t\u1ed5ng h\u1ee3p nh\u1eefng th\u00f4ng tin quan tr\u1ecdng v\u1ec1 l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10 tu\u1ea7n, c\u00e1ch h\u00edt th\u1edf \u0111\u00fang khi ch\u1ea1y v\u00e0 nh\u1eefng l\u01b0u \u00fd tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n. Vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u00e0 h\u00edt th\u1edf c\u1ea7n thi\u1ebft s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 cao v\u00e0 gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe t\u1ed1t. H\u00e3y b\u1eaft \u0111\u1ea7u l\u1ecbch t\u1eadp c\u1ee7a m\u00ecnh ngay h\u00f4m nay v\u00e0 tr\u1ea3i nghi\u1ec7m s\u1ef1 thay \u0111\u1ed5i t\u00edch c\u1ef1c t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n t\u1ed1t nh\u1ea5t gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch t\u1ed1i \u0111a t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9, Run Together ngh\u0129 r\u1eb1ng b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p, khoa h\u1ecdc v\u00e0 li\u00ean t\u1ee5c. B\u00e0i vi\u1ebft n\u00e0y [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1790,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[26],"class_list":["post-1789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-giao-an-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u1ecbch T\u1eadp Ch\u1ea1y B\u1ed9 10 Tu\u1ea7n 30 Ph\u00fat Ch\u1ea1y Kh\u00f4ng Ng\u1eebng Ngh\u1ec9 - 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\/lich-tap-chay-bo-10-tuan-30-phut-chay-khong-ngung-nghi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ecbch T\u1eadp Ch\u1ea1y B\u1ed9 10 Tu\u1ea7n 30 Ph\u00fat Ch\u1ea1y Kh\u00f4ng Ng\u1eebng Ngh\u1ec9 - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n t\u1ed1t nh\u1ea5t gi\u00fap n\u00e2ng cao s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. Tuy nhi\u00ean, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch t\u1ed1i \u0111a t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9, Run Together ngh\u0129 r\u1eb1ng b\u1ea1n c\u1ea7n c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p, khoa h\u1ecdc v\u00e0 li\u00ean t\u1ee5c. 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