{"id":2032,"date":"2024-07-18T10:44:42","date_gmt":"2024-07-18T03:44:42","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2032"},"modified":"2024-07-18T10:44:43","modified_gmt":"2024-07-18T03:44:43","slug":"toc-do-chay-trung-binh-bao-nhieu-la-chuan-cach-xac-dinh-toc-do-chay-phu-hop-2","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/toc-do-chay-trung-binh-bao-nhieu-la-chuan-cach-xac-dinh-toc-do-chay-phu-hop-2\/","title":{"rendered":"T\u1ed0C \u0110\u1ed8 CH\u1ea0Y TRUNG B\u00ccNH BAO NHI\u00caU L\u00c0 CHU\u1ea8N? C\u00c1CH X\u00c1C \u0110\u1ecaNH T\u1ed0C \u0110\u1ed8 CH\u1ea0Y PH\u00d9 H\u1ee2P"},"content":{"rendered":"

Trong s\u1ed1 nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n, vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n. Tuy nhi\u00ean, m\u1ed9t c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m l\u00e0: T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n? \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eafc m\u1eafc \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u m\u00e0 c\u00f2n l\u00e0 v\u1ea5n \u0111\u1ec1 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n duy tr\u00ec m\u1ed9t l\u1ed1i s\u1ed1ng t\u1eadp luy\u1ec7n l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n

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

1. T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n?<\/strong><\/h1>\n\n\n\n

Theo T\u1ea1p ch\u00ed Healthline, t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh c\u1ee7a ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh v\u1edbi s\u1ee9c kh\u1ecfe b\u00ecnh th\u01b0\u1eddng th\u01b0\u1eddng dao \u0111\u1ed9ng t\u1eeb 8 \u0111\u1ebfn 10 km\/h. Tuy nhi\u00ean, gi\u00e1 tr\u1ecb n\u00e0y c\u00f3 s\u1ef1 bi\u1ebfn \u0111\u1ed9ng t\u00f9y thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 v\u00e0 ti\u00eau ch\u00ed kh\u00e1c nhau. \u0110\u1ec3 c\u00f3 c\u00e1i nh\u00ecn chi ti\u1ebft h\u01a1n v\u1ec1 t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n, b\u1ea1n c\u00f3 th\u1ec3 xem x\u00e9t c\u00e1c ph\u00e2n lo\u1ea1i t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng theo c\u00e1c ti\u00eau ch\u00ed kh\u00e1c nhau d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh theo th\u1ec3 tr\u1ea1ng<\/strong><\/em><\/p>\n\n\n\n

C\u00e1c c\u00e1 nh\u00e2n c\u00f3 th\u1ec3 tr\u1ea1ng y\u1ebfu ho\u1eb7c \u00edt v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng c\u00f3 t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n ho\u1eb7c l\u00e0 v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p.<\/p>\n\n\n\n

Ng\u01b0\u1eddi c\u00f3 th\u1ec3 tr\u1ea1ng y\u1ebfu: 1 – 3 km\/h
Ng\u01b0\u1eddi \u00edt v\u1eadn \u0111\u1ed9ng: 3 – 5 km\/h
Ng\u01b0\u1eddi t\u1eadp \u0111i b\u1ed9: 5 – 6 km\/h
Ng\u01b0\u1eddi c\u00f3 th\u1ec3 \u0111i b\u1ed9 nhanh: 6 – 8 km\/h
Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i: 8 – 9 km\/h
Ch\u1ea1y nhanh: 9 – 12 km\/h
Ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m t\u1eadp luy\u1ec7n: 12 – 14 km\/h
V\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p: 14 – 18 km\/h<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh theo gi\u1edbi t\u00ednh v\u00e0 \u0111\u1ed9 tu\u1ed5i<\/em><\/strong><\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng c\u0169ng ph\u1ee5 thu\u1ed9c l\u1edbn v\u00e0o \u0111\u1ed9 tu\u1ed5i v\u00e0 gi\u1edbi t\u00ednh. Nam gi\u1edbi th\u01b0\u1eddng c\u00f3 t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng nhanh h\u01a1n so v\u1edbi n\u1eef gi\u1edbi v\u00e0 s\u1ef1 gi\u1ea3m t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u sau \u0111\u1ed9 tu\u1ed5i 30 \u2013 40 do s\u1ef1 suy gi\u1ea3m s\u1ee9c kh\u1ecfe c\u1ee7a c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng.<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh c\u1ee7a nam<\/strong><\/em><\/p>\n\n\n\n

T\u1eeb 20 – 29 tu\u1ed5i : 4.9km\/h
T\u1eeb 30 – 39 tu\u1ed5i: 5.1km\/h
T\u1eeb 40 – 49 tu\u1ed5i: 5.1km\/h
T\u1eeb 50 – 59 tu\u1ed5i: 5.1km\/h
T\u1eeb 60 – 69 tu\u1ed5i: 4.8km\/h
T\u1eeb 70 – 79 tu\u1ed5i: 4.5km\/h
T\u1eeb 80 – 89 tu\u1ed5i: 3.5km\/h<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh c\u1ee7a n\u1eef<\/em><\/strong><\/p>\n\n\n\n

T\u1eeb 20 – 29 tu\u1ed5i: 4.8km\/h
T\u1eeb 30 – 39 tu\u1ed5i: 4.8km\/h
T\u1eeb 40 – 49 tu\u1ed5i: 5.0km\/h
T\u1eeb 50 – 59 tu\u1ed5i: 4.7km\/h
T\u1eeb 60 – 69 tu\u1ed5i: 4.5km\/h
T\u1eeb 70 – 79 tu\u1ed5i: 4.1km\/h
T\u1eeb 80 – 89 tu\u1ed5i: 3.4km\/h<\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng theo ki\u1ec3u ch\u1ea1y<\/strong><\/em><\/p>\n\n\n\n

D\u1eef li\u1ec7u t\u1eeb T\u1ed5 ch\u1ee9c Marathon Handbook ch\u1ec9 ra r\u1eb1ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u00ecnh th\u01b0\u1eddng thay \u0111\u1ed5i theo ki\u1ec3u ch\u1ea1y. Ch\u1ea1y ch\u1eadm th\u01b0\u1eddng c\u00f3 t\u1ed1c \u0111\u1ed9 t\u1eeb 6.4 \u0111\u1ebfn 9.7 km\/h, ch\u1ea1y nhanh l\u00e0 t\u1eeb 9.7 \u0111\u1ebfn 10.8 km\/h, trong khi ch\u1ea1y n\u01b0\u1edbc r\u00fat c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u1ebfn t\u1eeb 27.6 \u0111\u1ebfn 31.4 km\/h.<\/p>\n\n\n\n

Tham kh\u1ea3o c\u00e1c s\u1ea3n ph\u1ea9m gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ea1i RUN TOGETHER t\u1ea1i \u0111\u00e2y: https:\/\/runtogether.vn\/collections\/all<\/p>\n\n\n\n

2. C\u00e1ch \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n<\/strong><\/h1>\n\n\n\n

Vi\u1ec7c x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh l\u00e0 c\u01a1 s\u1edf \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n c\u00e1 nh\u00e2n. D\u1ef1a tr\u00ean t\u1ed1c \u0111\u1ed9 trung b\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn ra nh\u1eefng \u0111i\u1ec3m m\u1ea1nh v\u00e0 \u0111i\u1ec3m y\u1ebfu khi b\u1ea1n \u0111ang ch\u1ea1y.<\/p>\n\n\n\n

Theo Hi\u1ec7p h\u1ed9i Tim m\u1ea1ch Hoa K\u1ef3, \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c \u0111\u1ed9 c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p khi ch\u1ea1y b\u1ed9, nh\u1ecbp tim m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n n\u00ean n\u1eb1m trong kho\u1ea3ng 70 \u2013 85% c\u1ee7a nh\u1ecbp tim t\u1ed1i \u0111a. Nh\u1ecbp tim t\u1ed1i \u0111a \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh b\u1eb1ng c\u00e1ch l\u1ea5y 220 tr\u1eeb \u0111i tu\u1ed5i c\u1ee7a b\u1ea1n. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c nh\u1ecbp tim n\u00e0y, b\u1ea1n c\u1ea7n x\u00e1c \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh. \u0110\u1ec3 \u0111o nh\u1ecbp tim, ngo\u00e0i vi\u1ec7c s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111o chuy\u00ean d\u1ee5ng, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ebfm nh\u1ecbp tim b\u1eb1ng c\u00e1ch th\u1ee7 c\u00f4ng theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n\n\n\n

Ng\u01b0ng vi\u1ec7c ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

\u0110\u1eb7t ng\u00f3n tr\u1ecf v\u00e0 ng\u00f3n gi\u1eefa l\u00ean \u0111i\u1ec3m m\u1ea1ch \u0111\u1eadp \u1edf c\u1ed5 ho\u1eb7c c\u1ed5 tay.<\/p>\n\n\n\n

N\u1ebfu b\u1ea1n \u0111ang ki\u1ec3m tra nh\u1ecbp tim \u1edf c\u1ed5 tay, n\u1eafm c\u00e1c ng\u00f3n tay \u1edf \u0111\u00f3 th\u00e0nh n\u1eafm \u0111\u1ea5m v\u00e0 nh\u1eb9 nh\u00e0ng d\u00f9ng ng\u00f3n tay c\u00f2n l\u1ea1i \u0111\u1ec3 nh\u1eb9 nh\u00e0ng \u1ea5n v\u00e0o m\u1ea1ch \u1edf b\u00ean \u0111\u00f3.<\/p>\n\n\n\n

\u0110\u1eb7t \u0111\u1ed3ng h\u1ed3 \u0111\u1ebfm 60 gi\u00e2y v\u00e0 t\u1ef1 \u0111\u1ebfm s\u1ed1 nh\u1ecbp tim trong su\u1ed1t 1 ph\u00fat.<\/p>\n\n\n\n

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

3. T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0o?<\/strong><\/h1>\n\n\n\n

Ngo\u00e0i c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh nh\u01b0 gi\u1edbi t\u00ednh, tu\u1ed5i t\u00e1c, ki\u1ec3u ch\u1ea1y \u0111\u00e3 \u0111\u01b0\u1ee3c n\u00eau tr\u00ean, c\u00f3 m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0:<\/p>\n\n\n\n

Kinh nghi\u1ec7m:<\/em> Kinh nghi\u1ec7m ch\u1ea1y b\u1ed9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 trung b\u00ecnh. Nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y l\u00e2u n\u0103m th\u01b0\u1eddng duy tr\u00ec t\u1ed1c \u0111\u1ed9 t\u1ed1t h\u01a1n so v\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/p>\n\n\n\n

Trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n th\u1ec3 thao:<\/em> L\u1ef1a ch\u1ecdn trang ph\u1ee5c v\u00e0 gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn kh\u1ea3 n\u0103ng duy tr\u00ec t\u1ed1c \u0111\u1ed9. S\u1ef1 tho\u1ea3i m\u00e1i v\u00e0 v\u1eeba v\u1eb7n gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

Ch\u1ebf \u0111\u1ed9 \u0103n:<\/em> Ch\u1ebf \u0111\u1ed9 \u0103n c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y. \u0102n qu\u00e1 nhi\u1ec1u ho\u1eb7c \u0111\u00f3i c\u00f3 th\u1ec3 l\u00e0m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp ho\u1eb7c l\u00e0m m\u1ea5t n\u0103ng l\u01b0\u1ee3ng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ch\u1ea1y.<\/p>\n\n\n\n

Kho\u1ea3ng c\u00e1ch:<\/em> T\u1ed1c \u0111\u1ed9 ch\u1ea1y nhanh h\u01a1n khi ch\u1ea1y n\u01b0\u1edbc r\u00fat, nh\u01b0ng gi\u1ea3m khi ch\u1ea1y c\u1ef1 li d\u00e0i nh\u01b0 Half-Marathon hay Full-Marathon do c\u1ea7n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n.<\/p>\n\n\n\n

Th\u1eddi ti\u1ebft:<\/em> Th\u1eddi ti\u1ebft c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Nhi\u1ec7t \u0111\u1ed9 th\u1ea5p, gi\u00f3 m\u1ea1nh ho\u1eb7c m\u01b0a c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t ch\u1ea1y. \u0110\u1ed1i v\u1edbi ch\u1ea1y b\u1ed9 ngo\u1ea1i \u00f4, \u0111\u1ecba h\u00ecnh v\u00e0 \u0111\u1ed9 cao c\u0169ng l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00e1c c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 trung b\u00ecnh.<\/p>\n\n\n\n

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

Hy v\u1ecdng b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER \u0111\u00e3 cung c\u1ea5p cho b\u1ea1n nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n. Quan tr\u1ecdng nh\u1ea5t l\u00e0 ph\u1ea3i t\u1eadp trung v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea3n th\u00e2n. H\u00e3y nh\u1edb r\u1eb1ng s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 \u0111\u1ec1u \u0111\u1eb7n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t trong vi\u1ec7c c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y v\u00e0 s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n. <\/p>","protected":false},"excerpt":{"rendered":"

Trong s\u1ed1 nhi\u1ec1u ho\u1ea1t \u0111\u1ed9ng t\u1eadp luy\u1ec7n, vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c coi l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i l\u1ee3i \u00edch to\u00e0n di\u1ec7n. Tuy nhi\u00ean, m\u1ed9t c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi quan t\u00e2m l\u00e0: T\u1ed1c \u0111\u1ed9 ch\u1ea1y trung b\u00ecnh bao nhi\u00eau l\u00e0 chu\u1ea9n? \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 […]<\/p>","protected":false},"author":5,"featured_media":2033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2032","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nT\u1ed0C \u0110\u1ed8 CH\u1ea0Y TRUNG B\u00ccNH BAO NHI\u00caU L\u00c0 CHU\u1ea8N? 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