{"id":2126,"date":"2024-08-20T16:13:39","date_gmt":"2024-08-20T09:13:39","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2126"},"modified":"2024-08-20T16:13:39","modified_gmt":"2024-08-20T09:13:39","slug":"tim-hieu-ve-cadence-guong-chan-trong-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/tim-hieu-ve-cadence-guong-chan-trong-chay-bo\/","title":{"rendered":"T\u00ecm hi\u1ec3u v\u1ec1 CADENCE (gu\u1ed3ng ch\u00e2n) trong ch\u1ea1y b\u1ed9?"},"content":{"rendered":"

Cadence, hay c\u00f2n g\u1ecdi l\u00e0 gu\u1ed3ng ch\u00e2n, l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng trong k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng b\u1ecf qua. Tuy nhi\u00ean, hi\u1ec3u bi\u1ebft v\u1ec1 cadence v\u00e0 c\u00e1ch n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ch\u1ea1y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u s\u00e2u v\u1ec1 cadence, c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn n\u00f3 v\u00e0 li\u1ec7u b\u1ea1n c\u00f3 n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c thay \u0111\u1ed5i cadence c\u1ee7a m\u00ecnh hay kh\u00f4ng.<\/p>\n\n\n\n

Cadence l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 quan tr\u1ecdng?<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Cadence trong ch\u1ea1y b\u1ed9 \u0111\u1ec1 c\u1eadp \u0111\u1ebfn s\u1ed1 b\u01b0\u1edbc ch\u00e2n m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y th\u1ef1c hi\u1ec7n trong m\u1ed9t ph\u00fat. \u0110\u00e2y l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 quan tr\u1ecdng trong k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9, \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n khi ch\u1ea1y.<\/p>\n\n\n\n

\u0110\u1ecbnh ngh\u0129a v\u00e0 c\u00e1ch \u0111o l\u01b0\u1eddng cadence<\/strong><\/h3>\n\n\n\n

Cadence \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng s\u1ed1 b\u01b0\u1edbc ch\u00e2n tr\u00ean m\u1ed7i ph\u00fat (steps per minute – SPM). V\u00ed d\u1ee5, n\u1ebfu b\u1ea1n ch\u1ea1y v\u1edbi cadence 180 SPM, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n th\u1ef1c hi\u1ec7n 180 b\u01b0\u1edbc ch\u00e2n trong m\u1ed9t ph\u00fat. \u0110\u1ec3 \u0111o cadence, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb \u0111eo tay th\u00f4ng minh, \u1ee9ng d\u1ee5ng ch\u1ea1y b\u1ed9 tr\u00ean \u0111i\u1ec7n tho\u1ea1i, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u1ebfm s\u1ed1 b\u01b0\u1edbc ch\u00e2n trong 15 gi\u00e2y v\u00e0 nh\u00e2n v\u1edbi 4.<\/p>\n\n\n\n

Vi\u1ec7c \u0111o l\u01b0\u1eddng cadence kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n theo d\u00f5i hi\u1ec7u su\u1ea5t ch\u1ea1y m\u00e0 c\u00f2n cung c\u1ea5p th\u00f4ng tin quan tr\u1ecdng v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a b\u1ea1n. Th\u00f4ng qua vi\u1ec7c theo d\u00f5i cadence, b\u1ea1n c\u00f3 th\u1ec3 ph\u00e1t hi\u1ec7n nh\u1eefng thay \u0111\u1ed5i trong form ch\u1ea1y v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ecbp th\u1eddi \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

M\u1ed1i quan h\u1ec7 gi\u1eefa cadence v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y<\/strong><\/h3>\n\n\n\n

Cadence c\u00f3 m\u1ed1i li\u00ean h\u1ec7 ch\u1eb7t ch\u1ebd v\u1edbi hi\u1ec7u su\u1ea5t ch\u1ea1y. M\u1ed9t cadence ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ch\u1ea1y hi\u1ec7u qu\u1ea3 h\u01a1n, ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y c\u00f3 kinh nghi\u1ec7m th\u01b0\u1eddng duy tr\u00ec cadence \u1edf m\u1ee9c kho\u1ea3ng 170-180 SPM.<\/p>\n\n\n\n

Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng c\u1ea7n l\u01b0u \u00fd l\u00e0 kh\u00f4ng c\u00f3 m\u1ed9t con s\u1ed1 “ho\u00e0n h\u1ea3o” duy nh\u1ea5t cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. Cadence t\u1ed1i \u01b0u c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 chi\u1ec1u cao, c\u00e2n n\u1eb7ng, \u0111\u1ed9 d\u00e0i ch\u00e2n v\u00e0 ki\u1ec3u ch\u1ea1y c\u00e1 nh\u00e2n.<\/p>\n\n\n\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c duy tr\u00ec cadence ph\u00f9 h\u1ee3p<\/strong><\/h3>\n\n\n\n

Duy tr\u00ec m\u1ed9t cadence ph\u00f9 h\u1ee3p mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho ng\u01b0\u1eddi ch\u1ea1y:<\/p>\n\n\n\n

    \n
  • Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng: Cadence cao h\u01a1n th\u01b0\u1eddng \u0111i k\u00e8m v\u1edbi b\u01b0\u1edbc ch\u00e2n ng\u1eafn h\u01a1n, gi\u00fap gi\u1ea3m l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 th\u1ec3 m\u1ed7i khi ch\u00e2n ti\u1ebfp \u0111\u1ea5t.<\/li>\n\n\n\n
  • T\u0103ng hi\u1ec7u qu\u1ea3 n\u0103ng l\u01b0\u1ee3ng: Cadence ph\u00f9 h\u1ee3p gi\u00fap b\u1ea1n ch\u1ea1y v\u1edbi \u00edt n\u1ed7 l\u1ef1c h\u01a1n, ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng cho nh\u1eefng qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n\n\n
  • C\u1ea3i thi\u1ec7n form ch\u1ea1y: T\u1eadp trung v\u00e0o cadence c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf ch\u1ea1y, d\u1eabn \u0111\u1ebfn form ch\u1ea1y t\u1ed1t h\u01a1n t\u1ed5ng th\u1ec3.<\/li>\n\n\n\n
  • T\u0103ng t\u1ed1c \u0111\u1ed9: V\u1edbi vi\u1ec7c t\u0103ng cadence m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y m\u00e0 kh\u00f4ng c\u1ea7n t\u0103ng \u0111\u1ed9 d\u00e0i b\u01b0\u1edbc ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n

    Hi\u1ec3u \u0111\u01b0\u1ee3c t\u1ea7m quan tr\u1ecdng c\u1ee7a cadence l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n. Trong c\u00e1c ph\u1ea7n ti\u1ebfp theo, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cadence v\u00e0 c\u00e1ch t\u1ed1i \u01b0u h\u00f3a n\u00f3 cho hi\u1ec7u su\u1ea5t ch\u1ea1y t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

    C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cadence<\/strong><\/h2>\n\n\n\n

    Cadence kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 c\u1ed1 \u0111\u1ecbnh m\u00e0 thay \u0111\u1ed5i theo nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nhau. Hi\u1ec3u \u0111\u01b0\u1ee3c nh\u1eefng y\u1ebfu t\u1ed1 n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 c\u00e1i nh\u00ecn to\u00e0n di\u1ec7n h\u01a1n v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a m\u00ecnh v\u00e0 c\u00e1ch c\u1ea3i thi\u1ec7n n\u00f3.<\/p>\n\n\n\n

    T\u1ed1c \u0111\u1ed9 ch\u1ea1y v\u00e0 m\u1ed1i li\u00ean h\u1ec7 v\u1edbi cadence<\/strong><\/h3>\n\n\n\n

    M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cadence l\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng c\u00f3 m\u1ed1i quan h\u1ec7 tr\u1ef1c ti\u1ebfp gi\u1eefa t\u1ed1c \u0111\u1ed9 ch\u1ea1y v\u00e0 cadence. Khi b\u1ea1n t\u0103ng t\u1ed1c \u0111\u1ed9 ch\u1ea1y, cadence c\u1ee7a b\u1ea1n c\u0169ng t\u0103ng theo.<\/p>\n\n\n\n

    \u0110i\u1ec1u n\u00e0y x\u1ea3y ra v\u00ec khi ch\u1ea1y nhanh h\u01a1n, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n nhi\u1ec1u b\u01b0\u1edbc ch\u00e2n h\u01a1n trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 duy tr\u00ec t\u1ed1c \u0111\u1ed9. V\u00ed d\u1ee5, m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 c\u00f3 cadence kho\u1ea3ng 160 SPM khi ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 tho\u1ea3i m\u00e1i, nh\u01b0ng c\u00f3 th\u1ec3 t\u0103ng l\u00ean 180 SPM ho\u1eb7c cao h\u01a1n khi ch\u1ea1y n\u01b0\u1edbc r\u00fat.<\/p>\n\n\n\n

    Tuy nhi\u00ean, m\u1ed1i quan h\u1ec7 n\u00e0y kh\u00f4ng ho\u00e0n to\u00e0n tuy\u1ebfn t\u00ednh. \u1ede m\u1ed9t m\u1ee9c \u0111\u1ed9 n\u00e0o \u0111\u00f3, vi\u1ec7c t\u0103ng t\u1ed1c \u0111\u1ed9 s\u1ebd d\u1eabn \u0111\u1ebfn vi\u1ec7c t\u0103ng \u0111\u1ed9 d\u00e0i b\u01b0\u1edbc ch\u00e2n thay v\u00ec t\u0103ng cadence. \u0110i\u1ec1u n\u00e0y ph\u1ee5 thu\u1ed9c v\u00e0o c\u01a1 ch\u1ebf sinh h\u1ecdc c\u00e1 nh\u00e2n v\u00e0 m\u1ee9c \u0111\u1ed9 r\u00e8n luy\u1ec7n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n\n\n\n

    \u1ea2nh h\u01b0\u1edfng c\u1ee7a chi\u1ec1u cao v\u00e0 c\u1ea5u tr\u00fac c\u01a1 th\u1ec3<\/strong><\/h3>\n\n\n\n

    Chi\u1ec1u cao v\u00e0 c\u1ea5u tr\u00fac c\u01a1 th\u1ec3 c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c x\u00e1c \u0111\u1ecbnh cadence t\u1ef1 nhi\u00ean c\u1ee7a m\u1ed9t ng\u01b0\u1eddi. N\u00f3i chung, nh\u1eefng ng\u01b0\u1eddi c\u00f3 chi\u1ec1u cao l\u1edbn h\u01a1n th\u01b0\u1eddng c\u00f3 cadence th\u1ea5p h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u1ea5p h\u01a1n \u1edf c\u00f9ng m\u1ed9t t\u1ed1c \u0111\u1ed9 ch\u1ea1y.<\/p>\n\n\n\n

    \u0110i\u1ec1u n\u00e0y l\u00e0 do ng\u01b0\u1eddi cao th\u01b0\u1eddng c\u00f3 b\u01b0\u1edbc ch\u00e2n d\u00e0i h\u01a1n, cho ph\u00e9p h\u1ecd bao ph\u1ee7 m\u1ed9t kho\u1ea3ng c\u00e1ch l\u1edbn h\u01a1n v\u1edbi m\u1ed7i b\u01b0\u1edbc ch\u1ea1y. Ng\u01b0\u1ee3c l\u1ea1i, ng\u01b0\u1eddi th\u1ea5p h\u01a1n c\u1ea7n th\u1ef1c hi\u1ec7n nhi\u1ec1u b\u01b0\u1edbc ch\u00e2n h\u01a1n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00f9ng m\u1ed9t t\u1ed1c \u0111\u1ed9, d\u1eabn \u0111\u1ebfn cadence cao h\u01a1n.<\/p>\n\n\n\n

    Ngo\u00e0i chi\u1ec1u cao, c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 t\u1ef7 l\u1ec7 c\u01a1 th\u1ec3, \u0111\u1ed9 d\u00e0i ch\u00e2n v\u00e0 tr\u1ecdng l\u01b0\u1ee3ng c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cadence. V\u00ed d\u1ee5, m\u1ed9t ng\u01b0\u1eddi c\u00f3 ch\u00e2n d\u00e0i t\u01b0\u01a1ng \u0111\u1ed1i so v\u1edbi th\u00e2n tr\u00ean c\u00f3 th\u1ec3 c\u00f3 cadence th\u1ea5p h\u01a1n so v\u1edbi m\u1ed9t ng\u01b0\u1eddi c\u00f3 t\u1ef7 l\u1ec7 ng\u01b0\u1ee3c l\u1ea1i.<\/p>\n\n\n\n

    M\u1ee9c \u0111\u1ed9 m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng c\u1ee7a n\u00f3<\/strong><\/h3>\n\n\n\n

    M\u1ed9t \u0111i\u1ec1u th\u00fa v\u1ecb l\u00e0 nghi\u00ean c\u1ee9u cho th\u1ea5y cadence kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 b\u1edfi s\u1ef1 m\u1ec7t m\u1ecfi. Ngay c\u1ea3 khi c\u01a1 th\u1ec3 b\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi trong qu\u00e1 tr\u00ecnh ch\u1ea1y d\u00e0i, cadence c\u1ee7a b\u1ea1n th\u01b0\u1eddng v\u1eabn duy tr\u00ec \u1edf m\u1ee9c t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh.<\/p>\n\n\n\n

    Tuy nhi\u00ean, \u0111i\u1ec1u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 s\u1ef1 m\u1ec7t m\u1ecfi kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a b\u1ea1n. Khi m\u1ec7t m\u1ecfi, b\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y \u0111\u1ed9 d\u00e0i b\u01b0\u1edbc ch\u00e2n gi\u1ea3m xu\u1ed1ng, d\u1eabn \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 ch\u1ea1y ch\u1eadm l\u1ea1i m\u1eb7c d\u00f9 cadence v\u1eabn gi\u1eef nguy\u00ean.<\/p>\n\n\n\n

    Hi\u1ec3u \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n trong vi\u1ec7c qu\u1ea3n l\u00fd n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec form ch\u1ea1y t\u1ed1t trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00e1c cu\u1ed9c \u0111ua d\u00e0i ho\u1eb7c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n\n\n\n

    C\u00e1ch t\u1ed1i \u01b0u h\u00f3a cadence cho hi\u1ec7u su\u1ea5t ch\u1ea1y t\u1ed1t nh\u1ea5t<\/strong><\/h2>\n\n\n\n
    \"\"\/<\/figure>\n\n\n\n

    Vi\u1ec7c t\u1ed1i \u01b0u h\u00f3a cadence kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t c\u00f4ng th\u1ee9c c\u1ed1 \u0111\u1ecbnh m\u00e0 l\u00e0 qu\u00e1 tr\u00ecnh c\u00e1 nh\u00e2n h\u00f3a d\u1ef1a tr\u00ean \u0111\u1eb7c \u0111i\u1ec3m v\u00e0 m\u1ee5c ti\u00eau c\u1ee7a m\u1ed7i ng\u01b0\u1eddi ch\u1ea1y. Tuy nhi\u00ean, c\u00f3 m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc v\u00e0 k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n cadence v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y t\u1ed5ng th\u1ec3.<\/p>\n\n\n\n

    K\u1ef9 thu\u1eadt t\u0103ng cadence an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3<\/strong><\/h3>\n\n\n\n

    N\u1ebfu b\u1ea1n mu\u1ed1n t\u0103ng cadence c\u1ee7a m\u00ecnh, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i th\u1ef1c hi\u1ec7n t\u1eeb t\u1eeb v\u00e0 an to\u00e0n \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng:<\/p>\n\n\n\n

      \n
    • T\u0103ng d\u1ea7n d\u1ea7n: Thay v\u00ec c\u1ed1 g\u1eafng t\u0103ng cadence m\u1ed9t c\u00e1ch \u0111\u1ed9t ng\u1ed9t, h\u00e3y t\u0103ng t\u1eeb t\u1eeb. V\u00ed d\u1ee5, n\u1ebfu cadence hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n l\u00e0 160 SPM, h\u00e3y th\u1eed t\u0103ng l\u00ean 165 SPM trong v\u00e0i tu\u1ea7n tr\u01b0\u1edbc khi t\u0103ng th\u00eam.<\/li>\n\n\n\n
    • S\u1eed d\u1ee5ng nh\u1ea1c: Ch\u1ea1y theo nh\u1ecbp c\u1ee7a b\u00e0i h\u00e1t c\u00f3 tempo ph\u00f9 h\u1ee3p v\u1edbi cadence m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n duy tr\u00ec nh\u1ecbp \u0111\u1ed9 mong mu\u1ed1n.<\/li>\n\n\n\n
    • T\u1eadp c\u00e1c b\u00e0i drill: Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp nh\u01b0 ch\u1ea1y t\u1ea1i ch\u1ed7 nhanh ho\u1eb7c ch\u1ea1y b\u01b0\u1edbc ng\u1eafn c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng duy tr\u00ec cadence cao h\u01a1n.<\/li>\n\n\n\n
    • Ch\u00fa \u00fd \u0111\u1ebfn form ch\u1ea1y: T\u1eadp trung v\u00e0o vi\u1ec7c gi\u1eef t\u01b0 th\u1ebf th\u1eb3ng \u0111\u1ee9ng, \u0111\u01b0a g\u00f3t ch\u00e2n l\u00ean nhanh sau m\u1ed7i b\u01b0\u1edbc ch\u1ea1y c\u00f3 th\u1ec3 gi\u00fap t\u0103ng cadence t\u1ef1 nhi\u00ean.<\/li>\n<\/ul>\n\n\n\n

      T\u1ea7m quan tr\u1ecdng c\u1ee7a vi\u1ec7c l\u1eafng nghe c\u01a1 th\u1ec3<\/strong><\/h3>\n\n\n\n

      M\u1eb7c d\u00f9 vi\u1ec7c t\u1ed1i \u01b0u h\u00f3a cadence c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch, \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t v\u1eabn l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n. M\u1ed7i ng\u01b0\u1eddi c\u00f3 m\u1ed9t cadence t\u1ef1 nhi\u00ean ri\u00eang, v\u00e0 vi\u1ec7c c\u1ed1 g\u1eafng thay \u0111\u1ed5i n\u00f3 qu\u00e1 nhi\u1ec1u c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 kh\u00f4ng tho\u1ea3i m\u00e1i ho\u1eb7c th\u1eadm ch\u00ed l\u00e0 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

      Khi th\u1ef1c hi\u1ec7n b\u1ea5t k\u1ef3 thay \u0111\u1ed5i n\u00e0o v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y, h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c d\u1ea5u hi\u1ec7u nh\u01b0 \u0111au nh\u1ee9c, m\u1ec7t m\u1ecfi b\u1ea5t th\u01b0\u1eddng ho\u1eb7c c\u1ea3m gi\u00e1c kh\u00f4ng tho\u1ea3i m\u00e1i. N\u1ebfu b\u1ea1n g\u1eb7p b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 n\u00e0o, h\u00e3y quay tr\u1edf l\u1ea1i cadence t\u1ef1 nhi\u00ean c\u1ee7a m\u00ecnh v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a hu\u1ea5n luy\u1ec7n vi\u00ean ho\u1eb7c chuy\u00ean gia y t\u1ebf th\u1ec3 thao.<\/p>\n\n\n\n

      Cadence nh\u01b0 m\u1ed9t ch\u1ec9 b\u00e1o s\u1ee9c kh\u1ecfe<\/strong><\/h3>\n\n\n\n

      Thay v\u00ec c\u1ed1 g\u1eafng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t con s\u1ed1 cadence c\u1ee5 th\u1ec3, h\u00e3y xem x\u00e9t s\u1eed d\u1ee5ng cadence nh\u01b0 m\u1ed9t ch\u1ec9 b\u00e1o v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y c\u1ee7a b\u1ea1n. Theo d\u00f5i cadence qua th\u1eddi gian c\u00f3 th\u1ec3 cung c\u1ea5p th\u00f4ng tin qu\u00fd gi\u00e1:<\/p>\n\n\n\n

        \n
      • Cadence \u1ed5n \u0111\u1ecbnh: N\u1ebfu cadence c\u1ee7a b\u1ea1n duy tr\u00ec \u1ed5n \u0111\u1ecbnh \u1edf c\u00e1c t\u1ed1c \u0111\u1ed9 kh\u00e1c nhau, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a k\u1ef9 thu\u1eadt ch\u1ea1y t\u1ed1t v\u00e0 hi\u1ec7u qu\u1ea3.<\/li>\n\n\n\n
      • Cadence th\u1ea5p h\u01a1n \u1edf c\u00f9ng t\u1ed1c \u0111\u1ed9: N\u1ebfu b\u1ea1n nh\u1eadn th\u1ea5y m\u00ecnh c\u00f3 th\u1ec3 duy tr\u00ec c\u00f9ng m\u1ed9t t\u1ed1c \u0111\u1ed9 v\u1edbi cadence th\u1ea5p h\u01a1n so v\u1edbi tr\u01b0\u1edbc \u0111\u00e2y, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u cho th\u1ea5y b\u1ea1n \u0111\u00e3 tr\u1edf n\u00ean kh\u1ecfe m\u1ea1nh h\u01a1n v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n trong vi\u1ec7c ch\u1ea1y.<\/li>\n\n\n\n
      • Cadence cao b\u1ea5t th\u01b0\u1eddng: N\u1ebfu cadence c\u1ee7a b\u1ea1n cao h\u01a1n b\u00ecnh th\u01b0\u1eddng \u1edf m\u1ed9t t\u1ed1c \u0111\u1ed9 c\u1ee5 th\u1ec3, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a s\u1ef1 m\u1ec7t m\u1ecfi ho\u1eb7c c\u0103ng th\u1eb3ng. Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp trung v\u00e0o vi\u1ec7c t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh.<\/li>\n<\/ul>\n\n\n\n

        B\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng cadence nh\u01b0 m\u1ed9t c\u00f4ng c\u1ee5 \u0111\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 c\u01a1 th\u1ec3 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y c\u1ee7a m\u00ecnh, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u01b0a ra nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p \u0111\u1ec3 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

        Cadence v\u00e0 c\u00e1c lo\u1ea1i h\u00ecnh ch\u1ea1y b\u1ed9 kh\u00e1c nhau<\/strong><\/h2>\n\n\n\n

        Cadence kh\u00f4ng ch\u1ec9 quan tr\u1ecdng trong ch\u1ea1y b\u1ed9 th\u00f4ng th\u01b0\u1eddng m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 \u0111\u00e1ng k\u1ec3 trong c\u00e1c lo\u1ea1i h\u00ecnh ch\u1ea1y b\u1ed9 kh\u00e1c nh<\/p>\n\n\n\n

        Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i<\/strong><\/h3>\n\n\n\n

        Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i l\u00e0 m\u1ed9t trong nh\u1eefng h\u00ecnh th\u1ee9c ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a ch\u1ea1y b\u1ed9, \u0111\u1eb7c bi\u1ec7t trong c\u00e1c cu\u1ed9c thi marathon v\u00e0 ultra-marathon. Trong qu\u00e1 tr\u00ecnh n\u00e0y, cadence c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t v\u00e0 s\u1ef1 m\u1ec7t m\u1ecfi c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y.<\/p>\n\n\n\n

        M\u1ee9c \u0111\u1ed9 cadence l\u00fd t\u01b0\u1edfng cho ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i th\u01b0\u1eddng th\u1ea5p h\u01a1n so v\u1edbi ch\u1ea1y sprint ho\u1eb7c c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao kh\u00e1c. \u0110i\u1ec1u n\u00e0y cho ph\u00e9p ng\u01b0\u1eddi ch\u1ea1y duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c s\u1edbm. Khi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i, vi\u1ec7c gi\u1eef v\u1eefng m\u1ed9t cadence \u1ed5n \u0111\u1ecbnh \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c qu\u1ea3n l\u00fd nh\u1ecbp tim v\u00e0 m\u1ee9c ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n

        Ngo\u00e0i ra, vi\u1ec7c theo d\u00f5i cadence c\u0169ng gi\u00fap ng\u01b0\u1eddi ch\u1ea1y nh\u1eadn bi\u1ebft \u0111\u01b0\u1ee3c d\u1ea5u hi\u1ec7u m\u1ec7t m\u1ecfi. M\u1ed9t khi cadence b\u1eaft \u0111\u1ea7u gi\u1ea3m xu\u1ed1ng \u1edf c\u00f9ng t\u1ed1c \u0111\u1ed9, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 t\u00edn hi\u1ec7u r\u1eb1ng c\u01a1 th\u1ec3 \u0111ang b\u1eaft \u0111\u1ea7u m\u1ec7t m\u1ecfi v\u00e0 c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n

        Ch\u1ea1y nhanh v\u00e0 ch\u1ea1y c\u1ef1 ly ng\u1eafn<\/strong><\/h3>\n\n\n\n

        Trong c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y nhanh ho\u1eb7c ch\u1ea1y c\u1ef1 ly ng\u1eafn, vi\u1ec7c t\u1ed1i \u01b0u h\u00f3a cadence tr\u1edf n\u00ean c\u1ef1c k\u1ef3 quan tr\u1ecdng. Cadence cao gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y v\u00e0 kh\u1ea3 n\u0103ng t\u0103ng t\u1ed1c, \u0111\u1ed3ng th\u1eddi gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng do va ch\u1ea1m ho\u1eb7c l\u1ea1ch b\u1ea1ch khi ch\u1ea1y.<\/p>\n\n\n\n

        M\u1ed9t trong nh\u1eefng k\u1ef9 thu\u1eadt ph\u1ed5 bi\u1ebfn \u0111\u1ec3 t\u0103ng cadence trong c\u00e1c b\u00e0i t\u1eadp n\u00e0y l\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp interval. Nh\u1eefng b\u00e0i t\u1eadp n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n th\u00fac \u0111\u1ea9y nh\u1ecbp \u0111i\u1ec7u b\u01b0\u1edbc ch\u00e2n. Vi\u1ec7c k\u1ebft h\u1ee3p ch\u1ea1y nhanh v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u1eafn s\u1ebd gi\u00fap ng\u01b0\u1eddi ch\u1ea1y l\u00e0m quen v\u1edbi cadence cao h\u01a1n m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t m\u1ecfi.<\/p>\n\n\n\n

        \u0110\u1ed3ng th\u1eddi, vi\u1ec7c ch\u00fa \u00fd \u0111\u1ebfn t\u01b0 th\u1ebf v\u00e0 phong c\u00e1ch ch\u1ea1y c\u0169ng r\u1ea5t quan tr\u1ecdng. Gi\u1eef c\u01a1 th\u1ec3 th\u1eb3ng \u0111\u1ee9ng v\u00e0 n\u00e2ng cao g\u00f3t ch\u00e2n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 m\u00e0 v\u1eabn b\u1ea3o \u0111\u1ea3m an to\u00e0n cho c\u00e1c kh\u1edbp x\u01b0\u01a1ng.<\/p>\n\n\n\n

        Ch\u1ea1y d\u01b0\u1edbi t\u00e1c \u0111\u1ed9ng c\u1ee7a \u0111\u1ecba h\u00ecnh<\/strong><\/h3>\n\n\n\n

        Khi ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh kh\u00f4ng b\u1eb1ng ph\u1eb3ng nh\u01b0 \u0111\u1ed3i n\u00fai hay \u0111\u01b0\u1eddng m\u00f2n, cadence c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 \u0111\u1ed9 d\u1ed1c, b\u1ec1 m\u1eb7t \u0111\u01b0\u1eddng v\u00e0 t\u00ecnh tr\u1ea1ng th\u1eddi ti\u1ebft. Trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y, ng\u01b0\u1eddi ch\u1ea1y c\u1ea7n ph\u1ea3i \u0111i\u1ec1u ch\u1ec9nh cadence c\u1ee7a m\u00ecnh \u0111\u1ec3 ph\u00f9 h\u1ee3p v\u1edbi \u0111i\u1ec1u ki\u1ec7n th\u1ef1c t\u1ebf.<\/p>\n\n\n\n

        Khi ch\u1ea1y l\u00ean d\u1ed1c, cadence c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i gi\u1ea3m xu\u1ed1ng \u0111\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n. Ng\u01b0\u1ee3c l\u1ea1i, khi ch\u1ea1y xu\u1ed1ng d\u1ed1c, ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 t\u0103ng cadence \u0111\u1ec3 t\u0103ng t\u1ed1c \u0111\u1ed9 nh\u01b0ng c\u1ea7n ch\u00fa \u00fd \u0111\u1ec3 tr\u00e1nh m\u1ea5t ki\u1ec3m so\u00e1t.<\/p>\n\n\n\n

        \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i h\u1ecdc c\u00e1ch quan s\u00e1t v\u00e0 \u0111i\u1ec1u ch\u1ec9nh cadence theo t\u1eebng \u0111\u1ecba h\u00ecnh c\u1ee5 th\u1ec3. Vi\u1ec7c luy\u1ec7n t\u1eadp tr\u00ean c\u00e1c lo\u1ea1i \u0111\u1ecba h\u00ecnh kh\u00e1c nhau kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n l\u00e0m quen v\u1edbi nh\u1eefng thay \u0111\u1ed5i trong cadence m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

        K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n
        \"\"\/<\/figure>\n\n\n\n

        Cadence l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng trong k\u1ef9 thu\u1eadt ch\u1ea1y, \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn hi\u1ec7u su\u1ea5t v\u00e0 s\u1ef1 tho\u1ea3i m\u00e1i c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 v\u1ec1 c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn cadence v\u00e0 \u00e1p d\u1ee5ng nh\u1eefng k\u1ef9 thu\u1eadt t\u1ed1i \u01b0u h\u00f3a, m\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. H\u00e3y lu\u00f4n nh\u1edb r\u1eb1ng vi\u1ec7c l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh theo nhu c\u1ea7u c\u00e1 nh\u00e2n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh c\u00f4ng trong b\u1ea5t k\u1ef3 h\u00ecnh th\u1ee9c ch\u1ea1y n\u00e0o.<\/p>","protected":false},"excerpt":{"rendered":"

        Cadence, hay c\u00f2n g\u1ecdi l\u00e0 gu\u1ed3ng ch\u00e2n, l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng trong k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng b\u1ecf qua. Tuy nhi\u00ean, hi\u1ec3u bi\u1ebft v\u1ec1 cadence v\u00e0 c\u00e1ch n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t ch\u1ea1y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Trong b\u00e0i vi\u1ebft […]<\/p>","protected":false},"author":5,"featured_media":2127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nT\u00ecm hi\u1ec3u v\u1ec1 CADENCE (gu\u1ed3ng ch\u00e2n) trong ch\u1ea1y b\u1ed9? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Cadence, hay c\u00f2n g\u1ecdi l\u00e0 gu\u1ed3ng ch\u00e2n, l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng trong k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y th\u01b0\u1eddng b\u1ecf qua\" \/>\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\/tim-hieu-ve-cadence-guong-chan-trong-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00ecm hi\u1ec3u v\u1ec1 CADENCE (gu\u1ed3ng ch\u00e2n) trong ch\u1ea1y b\u1ed9? 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