{"id":2060,"date":"2024-07-22T11:47:08","date_gmt":"2024-07-22T04:47:08","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2060"},"modified":"2024-07-22T11:47:53","modified_gmt":"2024-07-22T04:47:53","slug":"nguyen-nhan-va-cach-phong-tranh-te-chan-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/nguyen-nhan-va-cach-phong-tranh-te-chan-khi-chay-bo\/","title":{"rendered":"NGUY\u00caN NH\u00c2N V\u00c0 C\u00c1CH PH\u00d2NG TR\u00c1NH T\u00ca CH\u00c2N KHI CH\u1ea0Y B\u1ed8"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, kh\u00f4ng \u00edt ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng ch\u00e2n b\u1ecb t\u00ea khi t\u1eadp luy\u1ec7n, \u0111i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t m\u00e0 c\u00f2n g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 lo ng\u1ea1i. \u0110\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 v\u1ea5n \u0111\u1ec1 n\u00e0y, ch\u00fang ta c\u00f9ng t\u00ecm hi\u1ec3u v\u1ec1 c\u00e1c nguy\u00ean nh\u00e2n v\u00e0 c\u00e1ch ph\u00f2ng tr\u00e1nh ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y b\u1ed9 trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y:<\/p>\n\n\n\n

1. Ch\u1ecdn gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p<\/strong><\/h1>\n\n\n\n

Nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y th\u01b0\u1eddng xu\u1ea5t ph\u00e1t t\u1eeb vi\u1ec7c ch\u1ecdn gi\u00e0y kh\u00f4ng ph\u00f9 h\u1ee3p. S\u1ef1 ch\u1eadt h\u1eb9p c\u1ee7a gi\u00e0y c\u00f3 th\u1ec3 t\u1ea1o ra \u00e1p l\u1ef1c kh\u00f4ng mong mu\u1ed1n l\u00ean d\u00e2y th\u1ea7n kinh \u1edf b\u00e0n ch\u00e2n. \u0110\u1ec3 kh\u1eafc ph\u1ee5c t\u00ecnh tr\u1ea1ng n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3:<\/p>\n\n\n\n

Ch\u1ecdn gi\u00e0y m\u1edbi:<\/strong><\/em> \u0110\u1ebfn c\u1eeda h\u00e0ng chuy\u00ean nghi\u1ec7p v\u1ec1 gi\u00e0y ch\u1ea1y b\u1ed9 v\u00e0 t\u00ecm s\u1ef1 gi\u00fap \u0111\u1ee1 t\u1eeb ng\u01b0\u1eddi chuy\u00ean nghi\u1ec7p. H\u1ecd s\u1ebd xem x\u00e9t chi\u1ec1u d\u00e0i, chi\u1ec1u r\u1ed9ng v\u00e0 h\u00ecnh d\u1ea1ng ch\u00e2n c\u1ee7a b\u1ea1n \u0111\u1ec3 \u0111\u01b0a ra l\u1eddi khuy\u00ean ph\u00f9 h\u1ee3p.<\/p>\n\n\n\n

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

Ch\u1ecdn k\u00edch th\u01b0\u1edbc l\u1edbn h\u01a1n:<\/strong><\/em> Khi \u0111\u00e3 t\u00ecm \u0111\u01b0\u1ee3c \u0111\u00f4i gi\u00e0y, h\u00e3y ch\u1ecdn k\u00edch th\u01b0\u1edbc l\u1edbn h\u01a1n m\u1ed9t n\u1eeda ho\u1eb7c m\u1ed9t k\u00edch th\u01b0\u1edbc so v\u1edbi gi\u00e0y \u0111i b\u00ecnh th\u01b0\u1eddng c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c khi ch\u00e2n s\u01b0ng l\u00ean trong qu\u00e1 tr\u00ecnh ch\u1ea1y, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft n\u00f3ng v\u00e0 \u1ea9m.<\/p>\n\n\n\n

2. Bu\u1ed9c d\u00e2y gi\u00e0y qu\u00e1 ch\u1eadt<\/strong><\/h1>\n\n\n\n

V\u1ea5n \u0111\u1ec1 kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf gi\u00e0y, m\u00e0 c\u00f2n \u1edf c\u00e1ch b\u1ea1n th\u1eaft v\u00e0 bu\u1ed9c d\u00e2y gi\u00e0y. N\u1ebfu th\u1eaft d\u00e2y gi\u00e0y qu\u00e1 ch\u1eb7t, g\u00e2y \u00e1p l\u1ef1c kh\u00f4ng mong mu\u1ed1n v\u00e0 t\u1ea1o ra v\u1ea5n \u0111\u1ec1 cho d\u00e2y th\u1ea7n kinh \u1edf mu b\u00e0n ch\u00e2n d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y. \u0110\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y:<\/p>\n\n\n\n

N\u1edbi l\u1ecfng d\u00e2y bu\u1ed9c:<\/strong><\/em> Th\u1eed nghi\u1ec7m vi\u1ec7c n\u1edbi l\u1ecfng d\u00e2y bu\u1ed9c quanh m\u1eaft c\u00e1 ch\u00e2n. N\u1ebfu c\u1ea3m gi\u00e1c kh\u00f4ng tho\u1ea3i m\u00e1i, h\u00e3y th\u1eed nghi\u1ec7m c\u00e1c k\u1ef9 thu\u1eadt bu\u1ed9c d\u00e2y kh\u00e1c nhau \u0111\u1ec3 gi\u1eef gi\u00e0y v\u1eeba kh\u00edt m\u00e0 kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c qu\u00e1 m\u1ee9c.<\/p>\n\n\n\n

S\u1eed d\u1ee5ng \u0111\u1ec7m d\u01b0\u1edbi l\u01b0\u1ee1i gi\u00e0y:<\/strong><\/em> \u0110\u1eb7t m\u1ed9t \u00edt \u0111\u1ec7m d\u01b0\u1edbi l\u01b0\u1ee1i gi\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i khi ch\u1ea1y.<\/p>\n\n\n\n

3. C\u00e1ch th\u1ee9c khi ch\u1ea1y kh\u00f4ng \u0111\u00fang<\/strong><\/h1>\n\n\n\n

Nguy\u00ean nh\u00e2n ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn h\u00ecnh th\u1ee9c ch\u1ea1y kh\u00f4ng \u0111\u00fang, t\u1ea1o \u00e1p l\u1ef1c kh\u00f4ng mong mu\u1ed1n l\u00ean d\u00e2y th\u1ea7n kinh \u1edf b\u00e0n ch\u00e2n. M\u1ed9t s\u1ed1 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn nh\u01b0 b\u01b0\u1edbc s\u1ea3i qu\u00e1 d\u00e0i, khi\u1ebfn g\u00f3t ch\u00e2n ti\u1ebfp \u0111\u1ea5t tr\u01b0\u1edbc b\u1eb1ng b\u00e0n ch\u00e2n \u1edf ph\u00eda tr\u01b0\u1edbc tr\u1ecdng t\u00e2m c\u1ee7a c\u01a1 th\u1ec3, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn vi\u1ec7c b\u00e0n ch\u00e2n ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t qu\u00e1 l\u00e2u. \u0110\u1ec3 s\u1eeda l\u1ed7i h\u00ecnh th\u1ee9c ch\u1ea1y n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u01b0\u1edbc sau:<\/p>\n\n\n\n

R\u00fat ng\u1eafn s\u1ea3i ch\u00e2n:<\/strong><\/em> H\u00e3y th\u1eed r\u00fat ng\u1eafn s\u1ea3i ch\u00e2n c\u1ee7a b\u1ea1n \u0111\u1ec3 gi\u1ea3m th\u1eddi gian ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t. T\u1eadp trung ch\u1ee7 y\u1ebfu v\u00e0o ph\u1ea7n \u0111\u1ebf gi\u1eefa c\u1ee7a ch\u00e2n sau m\u1ed7i b\u01b0\u1edbc ch\u1ea1y.<\/p>\n\n\n\n

Ch\u1ea1y nh\u01b0 b\u01b0\u1edbc tr\u00ean v\u1eadt n\u00f3ng:<\/em><\/strong> Gi\u1eef cho chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a b\u1ea1n nh\u1eb9 nh\u00e0ng v\u00e0 nhanh ch\u00f3ng, nh\u01b0 b\u1ea1n \u0111ang b\u01b0\u1edbc tr\u00ean v\u1eadt n\u00f3ng. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean d\u00e2y th\u1ea7n kinh m\u00e0 c\u00f2n ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ecb n\u1eb9p \u1ed1ng ch\u00e2n.<\/p>\n\n\n\n

H\u01b0\u1edbng d\u1eabn chuy\u00ean gia: <\/strong><\/em>Chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u ho\u1eb7c hu\u1ea5n luy\u1ec7n vi\u00ean ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh h\u00ecnh th\u1ee9c ch\u1ea1y c\u1ee7a b\u1ea1n v\u00e0 cung c\u1ea5p h\u01b0\u1edbng d\u1eabn c\u1ee5 th\u1ec3 h\u01a1n \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean d\u00e2y th\u1ea7n kinh.<\/p>\n\n\n\n

4. C\u1ea5u tr\u00fac c\u1ee7a ch\u00e2n<\/strong><\/h1>\n\n\n\n

C\u1ea5u tr\u00fac c\u1ee7a b\u00e0n ch\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u00f2m b\u00e0n ch\u00e2n, c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y. N\u1ebfu b\u1ea1n c\u00f3 v\u00f2m b\u00e0n ch\u00e2n ph\u1eb3ng ho\u1eb7c qu\u00e1 linh ho\u1ea1t, c\u00f3 kh\u1ea3 n\u0103ng b\u1ea1n s\u1ebd g\u1eb7p v\u1ea5n \u0111\u1ec1 ch\u00e8n \u00e9p d\u00e2y th\u1ea7n kinh. \u0110\u1ec3 gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1 n\u00e0y:<\/p>\n\n\n\n

S\u1eed d\u1ee5ng mi\u1ebfng l\u00f3t gi\u00e0y v\u00e0 d\u1ee5ng c\u1ee5 ch\u1ec9nh h\u00ecnh:<\/strong> <\/em>Mi\u1ebfng l\u00f3t gi\u00e0y l\u00e0 m\u1ed9t gi\u1ea3i ph\u00e1p h\u1eefu \u00edch, c\u00f3 s\u1eb5n t\u1ea1i hi\u1ec7u thu\u1ed1c ho\u1eb7c c\u1eeda h\u00e0ng \u0111\u1ed3 th\u1ec3 thao, gi\u00fap \u0111i\u1ec1u ch\u1ec9nh v\u00f2m b\u00e0n ch\u00e2n. Tuy nhi\u00ean, \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129 chuy\u00ean khoa ch\u00e2n \u0111\u1ec3 ch\u1ecdn d\u1ee5ng c\u1ee5 ch\u1ec9nh h\u00ecnh ph\u00f9 h\u1ee3p, gi\u1ea3m \u00e1p l\u1ef1c kh\u00f4ng mong mu\u1ed1n l\u00ean d\u00e2y th\u1ea7n kinh.<\/p>\n\n\n\n

5. T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c<\/strong><\/h1>\n\n\n\n

T\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c c\u0169ng g\u00e2y n\u00ean t\u00ecnh tr\u1ea1ng ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi b\u1eaft \u0111\u1ea7u m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh ch\u1ea1y to\u00e0n l\u1ef1c ho\u1eb7c t\u0103ng \u0111\u1ed9t ng\u1ed9t c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng, c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng c\u01a1. Ch\u1ea5n th\u01b0\u01a1ng c\u01a1 n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn b\u00e0n ch\u00e2n, g\u00e2y s\u01b0ng v\u00e0 \u0111\u00e8 l\u00ean d\u00e2y th\u1ea7n kinh. Vi\u1ec7c n\u00e2ng cao s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 s\u1ee9c m\u1ea1nh qua t\u1eebng giai \u0111o\u1ea1n l\u00e0 quan tr\u1ecdng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd:<\/p>\n\n\n\n

K\u1ebft h\u1ee3p gi\u1eefa \u0111i b\u1ed9 v\u00e0 ch\u1ea1y:<\/strong><\/em> Theo m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n k\u1ebft h\u1ee3p gi\u1eefa \u0111i b\u1ed9 v\u00e0 ch\u1ea1y. Gi\u1ea3m l\u01b0\u1ee3ng th\u1eddi gian ho\u1eb7c qu\u00e3ng \u0111\u01b0\u1eddng \u0111i b\u1ed9 theo t\u1ef7 l\u1ec7 t\u01b0\u01a1ng \u1ee9ng v\u1edbi l\u01b0\u1ee3ng th\u1eddi gian ho\u1eb7c qu\u00e3ng \u0111\u01b0\u1eddng b\u1ea1n ch\u1ea1y.<\/p>\n\n\n\n

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

T\u0103ng d\u1ea7n \u0111\u1ec1u \u0111\u1eb7n: <\/strong><\/em>D\u00e0nh th\u1eddi gian \u0111\u1ec3 d\u1ea7n d\u1ea7n n\u00e2ng cao c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng. Vi\u1ec7c n\u00e0y gi\u00fap c\u01a1 b\u1eafp v\u00e0 d\u00e2y th\u1ea7n kinh th\u00edch \u1ee9ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n\n\n\n

6. B\u1ecb c\u0103ng c\u01a1<\/strong><\/h1>\n\n\n\n

C\u01a1 b\u1eafp c\u0103ng c\u1ee9ng v\u00e0 kh\u00f4ng linh ho\u1ea1t c\u00f3 th\u1ec3 t\u1ea1o \u00e1p l\u1ef1c l\u00ean d\u00e2y th\u1ea7n kinh \u1edf b\u00e0n ch\u00e2n, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi ng\u1ed3i l\u00e2u. Vi\u1ec7c gi\u1ea3i quy\u1ebft t\u00ecnh tr\u1ea1ng c\u0103ng c\u01a1 c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p:<\/p>\n\n\n\n

B\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc ch\u1ea1y: <\/em><\/strong>D\u00e0nh v\u00e0i ph\u00fat \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u ch\u1ea1y \u0111\u1ec3 c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng v\u00e0 s\u1eb5n s\u00e0ng ho\u1ea1t \u0111\u1ed9ng.<\/p>\n\n\n\n

B\u00e0i t\u1eadp linh ho\u1ea1t:<\/em><\/strong> Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp linh ho\u1ea1t, nh\u01b0 Yoga, \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t v\u00e0 s\u1ef1 li\u00ean k\u1ebft c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

Th\u1ef1c hi\u1ec7n massage th\u1ec3 thao:<\/strong><\/em> Massage th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean ho\u1eb7c m\u1ed9t lo\u1ea1i t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 ki\u1ec3m so\u00e1t c\u01a1 b\u1eafp c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ef1 linh ho\u1ea1t v\u00e0 gi\u1ea3m c\u0103ng c\u01a1.<\/p>\n\n\n\n

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

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

Qua b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER, b\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n v\u00e0 \u00e1p d\u1ee5ng nh\u1eefng bi\u1ec7n ph\u00e1p ph\u00f2ng tr\u00e1nh ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng ni\u1ec1m vui v\u00e0 l\u1ee3i \u00edch c\u1ee7a ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng ph\u1ea3i lo l\u1eafng v\u1ec1 c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu v\u00ec ch\u00e2n b\u1ecb t\u00ea khi ch\u1ea1y. H\u00e3y duy tr\u00ec m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n c\u00e2n \u0111\u1ed1i, ch\u1ecdn l\u1ef1a \u0111\u00fang gi\u00e0y ch\u1ea1y v\u00e0 tu\u00e2n th\u1ee7 c\u00e1c nguy\u00ean t\u1eafc du\u1ed7i c\u01a1 \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n nh\u1eefng l\u1ee3i \u00edch m\u00e0 ho\u1ea1t \u0111\u1ed9ng n\u00e0y mang l\u1ea1i.<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, kh\u00f4ng \u00edt ng\u01b0\u1eddi g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng ch\u00e2n b\u1ecb t\u00ea khi t\u1eadp luy\u1ec7n, \u0111i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t m\u00e0 c\u00f2n g\u00e2y kh\u00f3 ch\u1ecbu v\u00e0 lo ng\u1ea1i. \u0110\u1ec3 […]<\/p>","protected":false},"author":5,"featured_media":2061,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nNGUY\u00caN NH\u00c2N V\u00c0 C\u00c1CH PH\u00d2NG TR\u00c1NH T\u00ca CH\u00c2N KHI CH\u1ea0Y B\u1ed8 - 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\/nguyen-nhan-va-cach-phong-tranh-te-chan-khi-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NGUY\u00caN NH\u00c2N V\u00c0 C\u00c1CH PH\u00d2NG TR\u00c1NH T\u00ca CH\u00c2N KHI CH\u1ea0Y B\u1ed8 - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c ph\u1ed5 bi\u1ebfn mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n. 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