{"id":2006,"date":"2024-07-17T11:47:55","date_gmt":"2024-07-17T04:47:55","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2006"},"modified":"2024-07-17T11:47:56","modified_gmt":"2024-07-17T04:47:56","slug":"chay-tempo-la-gi-loi-ich-mang-lai-va-cach-thuc-thuc-hien","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chay-tempo-la-gi-loi-ich-mang-lai-va-cach-thuc-thuc-hien\/","title":{"rendered":"CH\u1ea0Y TEMPO L\u00c0 G\u00cc? L\u1ee2I \u00cdCH MANG L\u1ea0I V\u00c0 C\u00c1CH TH\u1ee8C TH\u1ef0C HI\u1ec6N"},"content":{"rendered":"

Ch\u1ea1y tempo \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1ed1c \u0111\u1ed9 ch\u1ea1y. N\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, ph\u1ee5c v\u1ee5 t\u1eeb ng\u01b0\u1eddi m\u1edbi t\u1eadp cho \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi chuy\u00ean nghi\u1ec7p. V\u1eady, ch\u1ea1y tempo l\u00e0 g\u00ec? Ho\u1ea1t \u0111\u1ed9ng n\u00e0y \u0111em l\u1ea1i l\u1ee3i \u00edch g\u00ec cho ng\u01b0\u1eddi t\u1eadp luy\u1ec7n v\u00e0 c\u00e1ch th\u1ef1c hi\u1ec7n nh\u01b0 th\u1ebf n\u00e0o? H\u00e3y c\u00f9ng RUN TOGETHER t\u00ecm hi\u1ec3u ngay trong n\u1ed9i dung b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y!<\/p>\n\n\n\n

1. Ch\u1ea1y tempo l\u00e0 g\u00ec? <\/strong><\/h1>\n\n\n\n

Ch\u1ea1y tempo hay c\u00f2n g\u1ecdi l\u00e0 tempo run, l\u00e0 m\u1ed9t lo\u1ea1i b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u1eb7c tr\u01b0ng b\u1edfi vi\u1ec7c duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao nh\u01b0ng \u1ed5n \u0111\u1ecbnh trong kho\u1ea3ng th\u1eddi gian kh\u00e1 d\u00e0i, th\u01b0\u1eddng l\u00e0 t\u1eeb 20 \u0111\u1ebfn 30 ph\u00fat. \u0110\u00e2y l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng quan tr\u1ecdng gi\u00fap ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng ch\u1ea1y \u1ed5n \u0111\u1ecbnh \u1edf m\u1ee9c t\u1ed1c \u0111\u1ed9 trung b\u00ecnh-nhanh v\u00e0 k\u00e9o d\u00e0i th\u1eddi gian ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 \u0111\u00f3. Trong su\u1ed1t b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n s\u1ebd duy tr\u00ec m\u1ed9t t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n so v\u1edbi ch\u1ea1y th\u00f4ng th\u01b0\u1eddng, nh\u01b0ng kh\u00f4ng qu\u00e1 nhanh, \u0111\u1ec3 duy tr\u00ec trong kho\u1ea3ng 30 ph\u00fat.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Ch\u1ea1y tempo l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n ph\u1ed5 bi\u1ebfn, \u0111\u01b0\u1ee3c coi l\u00e0 quan tr\u1ecdng trong l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p v\u00e0 c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 cho nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

2. L\u1ee3i \u00edch c\u1ee7a th\u1ef1c hi\u1ec7n ch\u1ea1y tempo<\/strong><\/h1>\n\n\n\n

C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch<\/em><\/h3>\n\n\n\n

Ch\u1ea1y tempo l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng cardio t\u1ed1t, gi\u00fap t\u0103ng c\u01b0\u1eddng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a tim v\u00e0 m\u00e1u, c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u1ea3m nguy c\u01a1 c\u00e1c v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch. Vi\u1ec7c duy tr\u00ec nh\u1ecbp \u0111\u1ec1u v\u00e0 \u1ed5n \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh ch\u1ea1y gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe c\u1ee7a h\u1ec7 th\u1ed1ng tim m\u1ea1ch.<\/p>\n\n\n\n

T\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp<\/em><\/h3>\n\n\n\n

Ch\u1ea1y tempo \u0111\u00f2i h\u1ecfi s\u1ef1 h\u1ee3p t\u00e1c c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1 b\u1eafp kh\u00e1c nhau trong c\u01a1 th\u1ec3. Vi\u1ec7c n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 ch\u00e2n, \u0111\u00f9i v\u00e0 c\u01a1 b\u1ee5ng. M\u1ed7i b\u01b0\u1edbc ch\u1ea1y \u0111\u1ec1u l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i \u0111\u1ec3 c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c, t\u1eeb \u0111\u00f3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 linh ho\u1ea1t.<\/p>\n\n\n\n

\u0110\u1ed1t ch\u00e1y calo v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n<\/em><\/h3>\n\n\n\n

Ch\u1ea1y tempo \u0111\u00f2i h\u1ecfi s\u1ef1 h\u1ee3p t\u00e1c c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1 b\u1eafp kh\u00e1c nhau trong c\u01a1 th\u1ec3. Vi\u1ec7c n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 ch\u00e2n, \u0111\u00f9i v\u00e0 c\u01a1 b\u1ee5ng. M\u1ed7i b\u01b0\u1edbc ch\u1ea1y \u0111\u1ec1u l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i \u0111\u1ec3 c\u01a1 b\u1eafp l\u00e0m vi\u1ec7c, t\u1eeb \u0111\u00f3 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 linh ho\u1ea1t.<\/p>\n\n\n\n

\u0110\u1ed1t ch\u00e1y calo v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n<\/em><\/h3>\n\n\n\n

Ch\u1ea1y tempo l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p hi\u1ec7u qu\u1ea3 \u0111\u1ec3 \u0111\u1ed1t ch\u00e1y calo. Khi c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng \u1edf m\u1ee9c \u0111\u1ed9 cao, n\u00f3 ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng l\u1edbn, g\u00f3p ph\u1ea7n gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3 v\u00e0 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. \u0110\u1ed3ng th\u1eddi, vi\u1ec7c duy tr\u00ec nh\u1ecbp \u0111\u1ec1u gi\u00fap duy tr\u00ec t\u00ecnh tr\u1ea1ng th\u1ec3 ch\u1ea5t v\u00e0 t\u00e2m l\u00fd t\u00edch c\u1ef1c trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n\n\n\n

N\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng<\/em><\/h3>\n\n\n\n

Th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n ch\u1ea1y tempo gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3. Khi th\u1ef1c hi\u1ec7n nh\u1eefng b\u00e0i t\u1eadp ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, c\u01a1 b\u1eafp v\u00e0 h\u1ec7 th\u1ed1ng h\u00f4 h\u1ea5p s\u1ebd d\u1ea7n d\u1ea7n th\u00edch \u1ee9ng v\u00e0 tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n, t\u1eeb \u0111\u00f3 t\u0103ng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ed1i v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n

C\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/em><\/p>\n\n\n\n

Vi\u1ec7c th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp tempo run c\u0169ng h\u1ed7 tr\u1ee3 b\u1ea1n c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Khi b\u1ea1n ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao, b\u1ea1n \u0111ang t\u1eadp trung v\u00e0o vi\u1ec7c n\u00e2ng cao kh\u1ea3 n\u0103ng ch\u1ea1y nhanh c\u1ee7a m\u00ecnh. Th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n tempo run s\u1ebd gi\u00fap b\u1ea1n l\u00e0m quen v\u1edbi vi\u1ec7c ch\u1ea1y nhanh v\u00e0 d\u1ea7n d\u1ea7n c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 c\u1ee7a m\u00ecnh theo th\u1eddi gian.<\/p>\n\n\n\n

3. H\u01b0\u1edbng d\u1eabn th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp ch\u1ea1y tempo \u0111\u00fang c\u00e1ch<\/strong><\/h1>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

C\u00e1ch th\u1ef1c hi\u1ec7n ch\u1ea1y tempo l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh, kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t h\u01b0\u1edbng d\u1eabn chi ti\u1ebft:<\/p>\n\n\n\n

B\u01b0\u1edbc 1: B\u1eaft \u0111\u1ea7u b\u00e0i t\u1eadp v\u1edbi m\u1ed9t b\u00e0i kh\u1edfi \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/em><\/p>\n\n\n\n

Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc quan tr\u1ecdng \u0111\u1ec3 chu\u1ea9n b\u1ecb c\u01a1 th\u1ec3 cho ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch ch\u1ea1y b\u1ed9 nh\u1eb9, xoay kh\u1edbp v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi ch\u1ea1y v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

B\u01b0\u1edbc 2: Ch\u1ea1y t\u1ed1c \u0111\u1ed9 tempo trong kho\u1ea3ng th\u1eddi gian 20-40 ph\u00fat<\/em><\/h3>\n\n\n\n

Ch\u1ecdn t\u1ed1c \u0111\u1ed9 ch\u1ea1y m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec \u1edf m\u1ee9c g\u1eafng s\u1ee9c v\u1eeba ph\u1ea3i, kh\u00f4ng qu\u00e1 m\u1ec7t m\u1ecfi, trong kho\u1ea3ng th\u1eddi gian t\u1eeb 20 \u0111\u1ebfn 40 ph\u00fat. T\u1ed1c \u0111\u1ed9 tempo n\u00e0y n\u00ean l\u00e0 m\u1ed9t c\u1ea5p \u0111\u1ed9 g\u1ea7n v\u1edbi vi\u1ec7c ch\u1ea1y \u0111ua, nh\u01b0ng v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 ki\u1ec3m so\u00e1t.<\/p>\n\n\n\n

B\u01b0\u1edbc 3: H\u1ea1 t\u1ed1c \u0111\u1ed9 \u0111\u1ec3 ph\u1ee5c h\u1ed3i trong 5-10 ph\u00fat<\/em><\/h3>\n\n\n\n

Sau khi ho\u00e0n th\u00e0nh ph\u1ea7n ch\u1ea1y tempo, h\u00e3y h\u1ea1 t\u1ed1c \u0111\u1ed9 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i. Ch\u1ea1y b\u1ed9 nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 l\u00e0 c\u00e1ch t\u1ed1t \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c tr\u00ean c\u01a1 v\u00e0 c\u01a1 b\u1eafp sau b\u00e0i t\u1eadp nhanh.<\/p>\n\n\n\n

B\u01b0\u1edbc 4: K\u1ebft th\u00fac b\u1eb1ng m\u1ed9t b\u00e0i t\u1eadp gi\u00e3n c\u01a1<\/em><\/h3>\n\n\n\n

Cu\u1ed1i c\u00f9ng, k\u1ebft th\u00fac bu\u1ed5i t\u1eadp b\u1eb1ng m\u1ed9t lo\u1ea1t b\u00e0i t\u1eadp gi\u00e3n c\u01a1. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m \u0111au nh\u1ee9c, n\u00e2ng cao linh ho\u1ea1t v\u00e0 c\u1ea3i thi\u1ec7n ph\u1ea1m vi chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a c\u00e1c kh\u1edbp. T\u1eadp trung v\u00e0o c\u00e1c nh\u00f3m c\u01a1 ch\u00ednh nh\u01b0 \u0111\u00f9i, b\u1eafp ch\u00e2n v\u00e0 c\u01a1 b\u1eafp l\u01b0ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 linh ho\u1ea1t v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t sau bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h1>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Hy vong qua b\u00e0i vi\u1ebft tr\u00ean b\u1ea1n \u0111\u00e3 v\u1ec1 kh\u00e1i ni\u1ec7m c\u1ee7a ch\u1ea1y tempo v\u00e0 l\u00fd do v\u00ec sao b\u00e0i t\u1eadp n\u00e0y \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t khi ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n. B\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng khi th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp. L\u1ef1a ch\u1ecdn b\u1ed9 qu\u1ea7n \u00e1o v\u00e0 gi\u00e0y ch\u1ea1y ch\u1ea5t l\u01b0\u1ee3ng s\u1ebd t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi t\u1eadp luy\u1ec7n. N\u1ebfu b\u1ea1n \u0111ang t\u00ecm ki\u1ebfm nh\u1eefng s\u1ea3n ph\u1ea9m gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, h\u00e3y tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m t\u1ea1i RUN TOGETHER \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 hi\u1ec7u su\u1ea5t t\u1ed1i \u01b0u trong m\u1ecdi bu\u1ed5i t\u1eadp c\u1ee7a b\u1ea1n.<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y tempo \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1ed1c \u0111\u1ed9 ch\u1ea1y. N\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, ph\u1ee5c v\u1ee5 t\u1eeb ng\u01b0\u1eddi m\u1edbi t\u1eadp cho \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi chuy\u00ean nghi\u1ec7p. V\u1eady, ch\u1ea1y tempo l\u00e0 g\u00ec? Ho\u1ea1t \u0111\u1ed9ng n\u00e0y […]<\/p>","protected":false},"author":5,"featured_media":2009,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2006","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nCH\u1ea0Y TEMPO L\u00c0 G\u00cc? 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N\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a nhi\u1ec1u ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9, ph\u1ee5c v\u1ee5 t\u1eeb ng\u01b0\u1eddi m\u1edbi t\u1eadp cho \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi chuy\u00ean nghi\u1ec7p. V\u1eady, ch\u1ea1y tempo l\u00e0 g\u00ec? Ho\u1ea1t \u0111\u1ed9ng n\u00e0y […]","og_url":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chay-tempo-la-gi-loi-ich-mang-lai-va-cach-thuc-thuc-hien\/","og_site_name":"Blog Runtogether","article_published_time":"2024-07-17T04:47:55+00:00","article_modified_time":"2024-07-17T04:47:56+00:00","og_image":[{"width":800,"height":547,"url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/07\/chay-tempo-2.webp","type":"image\/webp"}],"author":"Dattt","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dattt","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/chay-tempo-la-gi-loi-ich-mang-lai-va-cach-thuc-thuc-hien\/#article","isPartOf":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/chay-tempo-la-gi-loi-ich-mang-lai-va-cach-thuc-thuc-hien\/"},"author":{"name":"Dattt","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99"},"headline":"CH\u1ea0Y TEMPO L\u00c0 G\u00cc? 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