{"id":1829,"date":"2024-05-10T15:25:42","date_gmt":"2024-05-10T08:25:42","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1829"},"modified":"2024-05-10T15:26:51","modified_gmt":"2024-05-10T08:26:51","slug":"runtogether-vn-4","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn-4\/","title":{"rendered":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?"},"content":{"rendered":"<p>Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao l\u00fd t\u01b0\u1edfng, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 v\u00e0 ng\u0103n ng\u1eeba nhi\u1ec1u b\u1ec7nh l\u00fd th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u1ea3i \u0111\u00e1p c\u00e2u h\u1ecfi &#8220;Ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau l\u00e0 \u0111\u1ee7?&#8221;.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 kh\u00f4ng?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/KJUSdWE10em2eNKHoYpLVa4cJSICONfGWPf442hmd-JTcNxeQDu6nSIeJ-l4q4nFGV_U1FQff3cB0DlgZwe3LXMSq9IjS6d2kFKOw3JTo14XwMyLwSPEf3H5TsCu4ZkCfPQ3OIOGyBmO63jNL9A72RM\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe cho ng\u01b0\u1eddi cao tu\u1ed5i, bao g\u1ed3m:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c aerobic, gi\u00fap t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a h\u1ec7 tim m\u1ea1ch. N\u00f3 gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh li\u00ean quan \u0111\u1ebfn tim nh\u01b0 \u0111au th\u1eaft ng\u1ef1c, \u0111\u1ed9t qu\u1ef5 v\u00e0 huy\u1ebft \u00e1p cao.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nguy c\u01a1 m\u1eafc c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, lo\u00e3ng x\u01b0\u01a1ng v\u00e0 m\u1ed9t s\u1ed1 lo\u1ea1i ung th\u01b0.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 s\u1ef1 linh ho\u1ea1t<\/strong><\/h3>\n\n\n\n<p>Khi ch\u1ea1y b\u1ed9, c\u00e1c nh\u00f3m c\u01a1 l\u1edbn nh\u01b0 c\u01a1 \u0111\u00f9i, c\u01a1 b\u1eafp ch\u00e2n v\u00e0 c\u01a1 l\u01b0ng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng, gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u00e1c nh\u00f3m c\u01a1 n\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>C\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng n\u00e3o<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 gi\u00fap t\u0103ng l\u01b0u l\u01b0\u1ee3ng m\u00e1u \u0111\u1ebfn n\u00e3o, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 gi\u1ea3m nguy c\u01a1 m\u1ea5t tr\u00ed nh\u1edb \u1edf ng\u01b0\u1eddi cao tu\u1ed5i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 gi\u00fap gi\u1ea3i ph\u00f3ng c\u00e1c hormon endorphin, c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m.<\/p>\n\n\n\n<p>Tuy nhi\u00ean, ng\u01b0\u1eddi cao tu\u1ed5i c\u1ea7n l\u01b0u \u00fd r\u1eb1ng ch\u1ea1y b\u1ed9 kh\u00f4ng ph\u1ea3i l\u00e0 h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Nh\u1eefng ng\u01b0\u1eddi b\u1ecb \u0111au kh\u1edbp, tho\u00e1i h\u00f3a c\u1ed9t s\u1ed1ng ho\u1eb7c c\u00f3 ti\u1ec1n s\u1eed b\u1ec7nh tim m\u1ea1ch nghi\u00eam tr\u1ecdng n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean ch\u1ea1y bao nhi\u00eau km\/ng\u00e0y?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/r7AbQAagGLtlq7P1q9fCWiRfRQE3ZT_SrV9AFDOoOxhUfFnYT5XRzPGTDKhmB2olB2T2KnnL6wszxUoeUVZs6o1f9xSyzqhYxXlqnBuZRTulO4h27f6mKOvySb3IL-53A9e2uzi98XDnLm5TMTGSCdY\" alt=\"\"\/><\/figure>\n\n\n\n<p>Qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi cao tu\u1ed5i ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a t\u1eebng c\u00e1 nh\u00e2n. N\u00f3i chung, n\u00ean b\u1eaft \u0111\u1ea7u v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng ng\u1eafn, kho\u1ea3ng 1-2 km\/ng\u00e0y, r\u1ed3i t\u0103ng d\u1ea7n qu\u00e3ng \u0111\u01b0\u1eddng theo th\u1eddi gian.<\/p>\n\n\n\n<p>Kh\u00f4ng n\u00ean ch\u1ea1y qu\u00e1 s\u1ee9c, v\u00ec c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn \u0111au nh\u1ee9c c\u01a1 b\u1eafp v\u00e0 ch\u1ea5n th\u01b0\u01a1ng. N\u1ebfu v\u1eeba m\u1edbi b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp, b\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf qu\u00e3ng \u0111\u01b0\u1eddng th\u00e0nh nhi\u1ec1u l\u1ea7n ch\u1ea1y ng\u1eafn trong ng\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u01b0u \u00fd khi ch\u1ea1y b\u1ed9<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lu\u00f4n l\u00e0m \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9 \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n\n\n\n<li>\u0110i b\u1ed9 trong 5-10 ph\u00fat tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>Ch\u1ecdn \u0111\u1ecba h\u00ecnh ph\u1eb3ng v\u00e0 b\u1eb1ng ph\u1eb3ng \u0111\u1ec3 ch\u1ea1y, tr\u00e1nh ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh g\u1ed3 gh\u1ec1 ho\u1eb7c \u0111\u01b0\u1eddng d\u1ed1c.<\/li>\n\n\n\n<li>M\u1eb7c trang ph\u1ee5c tho\u00e1ng kh\u00ed, \u0111i gi\u00e0y th\u1ec3 thao tho\u1ea3i m\u00e1i v\u00e0 c\u00f3 \u0111\u1ec7m \u0111\u1ebf t\u1ed1t.<\/li>\n\n\n\n<li>U\u1ed1ng n\u01b0\u1edbc th\u01b0\u1eddng xuy\u00ean \u0111\u1ec3 tr\u00e1nh m\u1ea5t n\u01b0\u1edbc.<\/li>\n\n\n\n<li>Theo d\u00f5i c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3, n\u1ebfu c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c kh\u00f3 th\u1edf, h\u00e3y d\u1eebng l\u1ea1i v\u00e0 ngh\u1ec9 ng\u01a1i.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u00ed d\u1ee5 l\u1ecbch tr\u00ecnh ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi cao tu\u1ed5i<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tu\u1ea7n 1: Ch\u1ea1y b\u1ed9 1km m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 2: Ch\u1ea1y b\u1ed9 1.5 km m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 3: Ch\u1ea1y b\u1ed9 2km m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 4: Ch\u1ea1y b\u1ed9 2.5 km m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 5: Ch\u1ea1y b\u1ed9 3km m\u1ed7i ng\u00e0y<\/li>\n<\/ul>\n\n\n\n<p>L\u01b0u \u00fd r\u1eb1ng \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t v\u00ed d\u1ee5, qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 kh\u1ea3 n\u0103ng c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ng\u01b0\u1eddi cao tu\u1ed5i n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed9t ng\u00e0y?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/FAF_VSS2DCsNepnArOeskzH8egDT0zFeJ9sQ4HxbpHCi_mSEupf5QYmXagSJ2FdRHXaqjSSGlJxNpK6NZ0wU7m9Z-DsEcQl4gLEtUVirMuMz_HVvtFEJspiEVLCc_2DmS5200sywDd2WNWMcoE3ouLk\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ngo\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng, th\u1eddi gian ch\u1ea1y b\u1ed9 c\u0169ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng c\u1ea7n \u0111\u01b0\u1ee3c xem x\u00e9t. C\u00e1c khuy\u1ebfn ngh\u1ecb cho ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y b\u1ed9 \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y, 5 ng\u00e0y trong tu\u1ea7n.<\/li>\n\n\n\n<li>N\u1ebfu kh\u00f4ng th\u1ec3 ch\u1ea1y b\u1ed9 li\u00ean t\u1ee5c trong 30 ph\u00fat, c\u00f3 th\u1ec3 chia nh\u1ecf th\u00e0nh c\u00e1c kho\u1ea3ng th\u1eddi gian ng\u1eafn h\u01a1n, t\u1ed5ng c\u1ed9ng l\u00ean \u0111\u1ebfn 30 ph\u00fat m\u1ed7i ng\u00e0y.<\/li>\n\n\n\n<li>T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 n\u00ean v\u1eeba ph\u1ea3i, \u0111\u1ee7 \u0111\u1ec3 t\u0103ng nh\u1ecbp tim nh\u01b0ng kh\u00f4ng qu\u00e1 g\u1eafng s\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u00ed d\u1ee5 l\u1ecbch tr\u00ecnh ch\u1ea1y b\u1ed9 theo th\u1eddi gian<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tu\u1ea7n 1: Ch\u1ea1y b\u1ed9 10 ph\u00fat m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 2: Ch\u1ea1y b\u1ed9 15 ph\u00fat m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 3: Ch\u1ea1y b\u1ed9 20 ph\u00fat m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 4: Ch\u1ea1y b\u1ed9 25 ph\u00fat m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Tu\u1ea7n 5: Ch\u1ea1y b\u1ed9 30 ph\u00fat m\u1ed7i ng\u00e0y<\/li>\n<\/ul>\n\n\n\n<p>L\u01b0u \u00fd r\u1eb1ng \u0111\u00e2y ch\u1ec9 l\u00e0 v\u00ed d\u1ee5, th\u1eddi gian ch\u1ea1y b\u1ed9 c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 kh\u1ea3 n\u0103ng c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>L\u1ee3i \u00edch c\u1ee7a ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi mang \u0111\u1ebfn cho ng\u01b0\u1eddi cao tu\u1ed5i<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/LIgZxDWW2WpX6F-f5EnNEdd8QhA2qCFPE-yyvwx7yjeS8YZBgnkdYLhkSop9fzloefmj9bj_syzgU-03TDXgB6cXF-vZT89h1V12U90xQqqZmQ6s_kTD-Pfg3O2Vv1mMNAgXQjjcU4H6NeaJJI3xQU0\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe m\u00e0 c\u00f2n mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch kh\u00e1c cho ng\u01b0\u1eddi cao tu\u1ed5i, bao g\u1ed3m:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi<\/strong><\/h3>\n\n\n\n<p>Khi ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi, ng\u01b0\u1eddi cao tu\u1ed5i c\u00f3 c\u01a1 h\u1ed9i ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi, gi\u00fap c\u01a1 th\u1ec3 t\u1ed5ng h\u1ee3p vitamin D t\u1ef1 nhi\u00ean. Vitamin D r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng v\u00e0 h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u0103ng c\u01b0\u1eddng tinh th\u1ea7n<\/strong><\/h3>\n\n\n\n<p>Vi\u1ec7c ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i tho\u00e1t kh\u1ecfi kh\u00f4ng gian nh\u00e0 c\u1eeda, t\u1eadn h\u01b0\u1edfng kh\u00f4ng kh\u00ed trong l\u00e0nh v\u00e0 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 thay \u0111\u1ed5i c\u1ee7a m\u00f4i tr\u01b0\u1eddng xung quanh. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n tinh th\u1ea7n, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 lo l\u1eafng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u1ebft n\u1ed1i v\u1edbi thi\u00ean nhi\u00ean<\/strong><\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi mang l\u1ea1i c\u01a1 h\u1ed9i cho ng\u01b0\u1eddi cao tu\u1ed5i k\u1ebft n\u1ed1i v\u1edbi thi\u00ean nhi\u00ean, t\u1eadn h\u01b0\u1edfng c\u1ea3m gi\u00e1c y\u00ean b\u00ecnh v\u00e0 th\u01b0 gi\u00e3n khi ch\u1ea1y qua c\u00f4ng vi\u00ean, ven s\u00f4ng ho\u1eb7c khu v\u01b0\u1eddn xanh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ef1 tin<\/strong><\/h3>\n\n\n\n<p>Vi\u1ec7c th\u1ef1c hi\u1ec7n m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi gi\u00fap ng\u01b0\u1eddi cao tu\u1ed5i c\u1ea3m th\u1ea5y t\u1ef1 tin h\u01a1n v\u00e0o kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a m\u00ecnh. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u1ea1o \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>N\u00ean d\u00e0nh ra 10 &#8211; 15 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/5pwjEyTjbCOoYKGUyDqiIfRzHGKJhpEBnkqMXsWDEpeWcBddZcesOLtXfzF5vCxuBTbAwiz9J5DcAEBu4qWi7t4mTDFVscLscMZAE5KY_OUDRStNhJucjuIYwsu7RnDYF_7cmGsdZRohtyseB3BXGZ0\" alt=\"\"\/><\/figure>\n\n\n\n<p>Vi\u1ec7c d\u00e0nh th\u1eddi gian h\u00e0ng ng\u00e0y \u0111\u1ec3 ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9 kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a m\u1eb9 m\u00e0 c\u00f2n t\u1ea1o ra c\u01a1 h\u1ed9i t\u01b0\u01a1ng t\u00e1c v\u00e0 k\u1ebft n\u1ed1i gia \u0111\u00ecnh. \u0110\u00e2y l\u00e0 c\u01a1 h\u1ed9i tuy\u1ec7t v\u1eddi \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng kh\u00f4ng gian xanh, t\u1eadp luy\u1ec7n c\u00f9ng nhau v\u00e0 t\u1ea1o ra nh\u1eefng k\u1ef7 ni\u1ec7m \u0111\u00e1ng nh\u1edb.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Th\u00fac \u0111\u1ea9y s\u1ee9c kh\u1ecfe:<\/strong> Vi\u1ec7c ch\u1ea1y b\u1ed9 h\u00e0ng ng\u00e0y gi\u00fap c\u1ea3 m\u1eb9 v\u00e0 con c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n tinh th\u1ea7n.<\/li>\n\n\n\n<li><strong>T\u1ea1o k\u1ef7 ni\u1ec7m:<\/strong> Th\u1eddi gian ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9 kh\u00f4ng ch\u1ec9 l\u00e0 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 d\u1ecbp \u0111\u1ec3 t\u1ea1o ra nh\u1eefng k\u1ef7 ni\u1ec7m \u0111\u00e1ng nh\u1edb, t\u0103ng c\u01b0\u1eddng m\u1ed1i quan h\u1ec7 gia \u0111\u00ecnh.<\/li>\n\n\n\n<li><strong>H\u1ed7 tr\u1ee3 tinh th\u1ea7n:<\/strong> Vi\u1ec7c c\u00f3 s\u1ef1 \u0111\u1ed3ng h\u00e0nh c\u1ee7a con trong vi\u1ec7c t\u1eadp luy\u1ec7n gi\u00fap m\u1eb9 c\u1ea3m th\u1ea5y \u0111\u01b0\u1ee3c quan t\u00e2m, y\u00eau th\u01b0\u01a1ng v\u00e0 h\u1ed7 tr\u1ee3 tinh th\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tips \u0111\u1ec3 ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ecdn th\u1eddi gian ph\u00f9 h\u1ee3p:<\/strong> Ch\u1ecdn kho\u1ea3ng th\u1eddi gian trong ng\u00e0y m\u00e0 c\u1ea3 m\u1eb9 v\u00e0 con \u0111\u1ec1u r\u1ea3nh r\u1ed7i \u0111\u1ec3 c\u00f9ng nhau ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n<li><strong>Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m an to\u00e0n:<\/strong> Ch\u1ecdn \u0111\u1ecba \u0111i\u1ec3m ch\u1ea1y b\u1ed9 an to\u00e0n, c\u00f3 kh\u00f4ng gian xanh, tho\u00e1ng \u0111\u00e3ng v\u00e0 \u00edt \u00f4 nhi\u1ec5m.<\/li>\n\n\n\n<li><strong>\u0110\u1ea7u t\u01b0 cho m\u1eb9 m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ed1t:<\/strong> \u0110\u1ea3m b\u1ea3o m\u1eb9 s\u1edf h\u1eefu m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, \u00eam ch\u00e2n, ch\u1ed1ng ch\u1ea5n th\u01b0\u01a1ng v\u00e0 nh\u1eb9 nh\u00e0ng \u0111\u1ec3 t\u0103ng c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi t\u1eadp luy\u1ec7n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0110\u1ea7u t\u01b0 cho m\u1eb9 m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ed1t nh\u1ea5t: \u00eam ch\u00e2n, ch\u1ed1ng ch\u1ea5n th\u01b0\u01a1ng, nh\u1eb9 ch\u00e2n<\/strong><\/h2>\n\n\n\n<p>Vi\u1ec7c ch\u1ecdn mua \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o m\u1eb9 tho\u1ea3i m\u00e1i v\u00e0 an to\u00e0n khi t\u1eadp luy\u1ec7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 c\u1ea7n xem x\u00e9t khi ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi cao tu\u1ed5i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cam ch\u00e2n:<\/strong> Ch\u1ecdn gi\u00e0y c\u00f3 \u0111\u1ec7m t\u1ed1t, \u00eam ch\u00e2n \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u01a1 b\u00e0n ch\u00e2n v\u00e0 kh\u1edbp g\u1ed1i.<\/li>\n\n\n\n<li><strong>Ch\u1ed1ng ch\u1ea5n th\u01b0\u01a1ng:<\/strong> Gi\u00e0y n\u00ean c\u00f3 thi\u1ebft k\u1ebf h\u1ed7 tr\u1ee3 c\u1ed5 ch\u00e2n v\u00e0 g\u00f3t ch\u00e2n, gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng khi ch\u1ea1y b\u1ed9.<\/li>\n\n\n\n<li><strong>Nh\u1eb9 ch\u00e2n:<\/strong> Ch\u1ecdn gi\u00e0y nh\u1eb9, linh ho\u1ea1t \u0111\u1ec3 gi\u00fap m\u1eb9 d\u1ec5 d\u00e0ng di chuy\u1ec3n v\u00e0 t\u0103ng c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi t\u1eadp luy\u1ec7n.<\/li>\n<\/ul>\n\n\n\n<p>Vi\u1ec7c \u0111\u1ea7u t\u01b0 cho m\u1eb9 m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ed1t kh\u00f4ng ch\u1ec9 gi\u00fap c\u1ea3i thi\u1ec7n tr\u1ea3i nghi\u1ec7m t\u1eadp luy\u1ec7n m\u00e0 c\u00f2n b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe c\u1ee7a c\u00f4 \u1ea5y trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. M\u1ed9t trong nh\u1eefng \u0111\u00f4i gi\u00e0y ch\u00ednh h\u00e3ng c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng cao ch\u00ednh l\u00e0 gi\u00e0y \u0111\u1ebfn t\u1eeb th\u01b0\u01a1ng hi\u1ec7u <a href=\"http:\/\/runtogether.vn\">Run Together<\/a> gi\u00fap h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng t\u1eeb vi\u1ec7c ch\u1ea1y b\u1ed9 v\u1edbi c\u00e2n n\u1eb7ng ch\u1ec9 250g si\u00eau nh\u1eb9 v\u00f4 c\u00f9ng ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. Vi\u1ec7c ch\u1ea1y b\u1ed9 c\u00f3 tho\u1ea3i m\u00e1i hay kh\u00f4ng s\u1ebd \u0111\u01b0\u1ee3c quy\u1ebft \u0111\u1ecbnh khi b\u1ea1n l\u1ef1a ch\u1ecdn \u0111\u00f4i gi\u00e0ya. H\u00e3y c\u00f9ng <a href=\"https:\/\/runtogether.vn\/\">Run Together <\/a>\u0111\u1ec3 \u0111\u1ed3ng h\u00e0nh c\u00f9ng b\u1ea1n \u0111\u1ec3 c\u00f3 m\u1ed9t bu\u1ed5i ch\u1ea1y b\u1ed9 v\u1edbi m\u1eb9 tuy\u1ec7t v\u1eddi nh\u1ea5t.<\/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\/xYWUJGPR3mciUsj9yQOZCjqLrOwzCcAGl09x2d8cfERx_-JEvw6iqDtrI267ZDgbhqLAeVphQ6ETOB5Mqgd_EZu0JsRGg8VY0uUXT-BQUsPwWlniG6yeHFx1MYRvJebWuzqMCwmphXNnTl7QEE_Bfe4\" alt=\"\"\/><\/figure>\n\n\n\n<p>Trong b\u1ed1i c\u1ea3nh ng\u01b0\u1eddi cao tu\u1ed5i ng\u00e0y c\u00e0ng quan tr\u1ecdng vi\u1ec7c duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh v\u00e0 r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi cao tu\u1ed5i, mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe c\u0169ng nh\u01b0 tinh th\u1ea7n. Vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n, ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng v\u00e0 th\u1ec3 tr\u1ea1ng c\u1ee7a t\u1eebng ng\u01b0\u1eddi s\u1ebd gi\u00fap h\u1ecd duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng h\u1ea1nh ph\u00fac. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 ch\u1ea1y b\u1ed9 c\u00f9ng m\u1eb9, \u0111\u1ea7u t\u01b0 cho c\u00f4 \u1ea5y m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ed1t nh\u1ea5t v\u00e0 t\u1eadn h\u01b0\u1edfng nh\u1eefng kho\u1ea3nh kh\u1eafc \u0111\u1ea7y \u00fd ngh\u0129a c\u00f9ng nhau.<\/p>","protected":false},"excerpt":{"rendered":"<p>Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao l\u00fd t\u01b0\u1edfng, gi\u00fap c\u1ea3i [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[24],"class_list":["post-1829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-kien-thuc-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.\" \/>\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\/runtogether-vn-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn-4\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Runtogether\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-10T08:25:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-10T08:26:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dattt\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dattt\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 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\/runtogether-vn-4\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/\"},\"author\":{\"name\":\"Dattt\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99\"},\"headline\":\"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?\",\"datePublished\":\"2024-05-10T08:25:42+00:00\",\"dateModified\":\"2024-05-10T08:26:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/\"},\"wordCount\":2566,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#organization\"},\"image\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg\",\"keywords\":[\"Ki\u1ebfn th\u1ee9c ch\u1ea1y b\u1ed9\"],\"articleSection\":[\"Ki\u1ebfn th\u1ee9c th\u1ec3 thao\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/\",\"url\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/\",\"name\":\"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether\",\"isPartOf\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg\",\"datePublished\":\"2024-05-10T08:25:42+00:00\",\"dateModified\":\"2024-05-10T08:26:51+00:00\",\"description\":\"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage\",\"url\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg\",\"contentUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg\",\"width\":1500,\"height\":1000},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Trang ch\u1ee7\",\"item\":\"https:\/\/blog.runtogether.vn\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.runtogether.vn\/#website\",\"url\":\"https:\/\/blog.runtogether.vn\/\",\"name\":\"Blog Runtogether\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.runtogether.vn\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.runtogether.vn\/#organization\",\"name\":\"Blog Runtogether\",\"url\":\"https:\/\/blog.runtogether.vn\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/300x300.png\",\"contentUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/300x300.png\",\"width\":300,\"height\":300,\"caption\":\"Blog Runtogether\"},\"image\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99\",\"name\":\"Dattt\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/915bdab70de92fe4a7b0d14d574e9a7bb0a010d22dd30ff4cb63d6500e77eb27?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/915bdab70de92fe4a7b0d14d574e9a7bb0a010d22dd30ff4cb63d6500e77eb27?s=96&d=mm&r=g\",\"caption\":\"Dattt\"},\"url\":\"https:\/\/blog.runtogether.vn\/en\/author\/dattt\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether","description":"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn-4\/","og_locale":"en_US","og_type":"article","og_title":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether","og_description":"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.","og_url":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn-4\/","og_site_name":"Blog Runtogether","article_published_time":"2024-05-10T08:25:42+00:00","article_modified_time":"2024-05-10T08:26:51+00:00","og_image":[{"width":1500,"height":1000,"url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg","type":"image\/jpeg"}],"author":"Dattt","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dattt","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#article","isPartOf":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/"},"author":{"name":"Dattt","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99"},"headline":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?","datePublished":"2024-05-10T08:25:42+00:00","dateModified":"2024-05-10T08:26:51+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/"},"wordCount":2566,"commentCount":0,"publisher":{"@id":"https:\/\/blog.runtogether.vn\/#organization"},"image":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg","keywords":["Ki\u1ebfn th\u1ee9c ch\u1ea1y b\u1ed9"],"articleSection":["Ki\u1ebfn th\u1ee9c th\u1ec3 thao"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/","url":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/","name":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7? - Blog Runtogether","isPartOf":{"@id":"https:\/\/blog.runtogether.vn\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage"},"image":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg","datePublished":"2024-05-10T08:25:42+00:00","dateModified":"2024-05-10T08:26:51+00:00","description":"Khi tu\u1ed5i t\u00e1c ng\u00e0y c\u00e0ng cao, nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1eabn kh\u00f4ng h\u1ec1 suy gi\u1ea3m. Vi\u1ec7c l\u1ef1a ch\u1ecdn h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a ng\u01b0\u1eddi cao tu\u1ed5i l\u00e0 r\u1ea5t quan tr\u1ecdng.","breadcrumb":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#primaryimage","url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg","contentUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/05\/2149891979.jpg","width":1500,"height":1000},{"@type":"BreadcrumbList","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/runtogether-vn-4\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Trang ch\u1ee7","item":"https:\/\/blog.runtogether.vn\/"},{"@type":"ListItem","position":2,"name":"Ng\u01b0\u1eddi Cao Tu\u1ed5i Ch\u1ea1y B\u1ed9 Bao Nhi\u00eau L\u00e0 \u0110\u1ee7?"}]},{"@type":"WebSite","@id":"https:\/\/blog.runtogether.vn\/#website","url":"https:\/\/blog.runtogether.vn\/","name":"Blog Runtogether","description":"","publisher":{"@id":"https:\/\/blog.runtogether.vn\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.runtogether.vn\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/blog.runtogether.vn\/#organization","name":"Blog Runtogether","url":"https:\/\/blog.runtogether.vn\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/logo\/image\/","url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/300x300.png","contentUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/03\/300x300.png","width":300,"height":300,"caption":"Blog Runtogether"},"image":{"@id":"https:\/\/blog.runtogether.vn\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99","name":"Dattt","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/915bdab70de92fe4a7b0d14d574e9a7bb0a010d22dd30ff4cb63d6500e77eb27?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/915bdab70de92fe4a7b0d14d574e9a7bb0a010d22dd30ff4cb63d6500e77eb27?s=96&d=mm&r=g","caption":"Dattt"},"url":"https:\/\/blog.runtogether.vn\/en\/author\/dattt\/"}]}},"_links":{"self":[{"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts\/1829","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/comments?post=1829"}],"version-history":[{"count":1,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts\/1829\/revisions"}],"predecessor-version":[{"id":1831,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts\/1829\/revisions\/1831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/media\/1832"}],"wp:attachment":[{"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/media?parent=1829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/categories?post=1829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/tags?post=1829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}