1. L\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p cho marathon<\/strong><\/h1>\n\n\n\nGi\u00e0y ch\u00ednh l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe v\u00e0 hi\u1ec7u su\u1ea5t khi ch\u1ea1y. B\u1ea1n kh\u00f4ng th\u1ec3 mang m\u1ed9t \u0111\u00f4i gi\u00e0y b\u00ecnh th\u01b0\u1eddng khi v\u00e0o gi\u1ea3i ch\u1ea1y marathon v\u1edbi c\u1ef1 ly xa nh\u01b0 10K, 21K hay 42K \u0111\u01b0\u1ee3c. V\u00ec n\u00f3 c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng b\u00e0n ch\u00e2n, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn k\u1ebft qu\u1ea3 ch\u1ea1y hay nghi\u1ec7m tr\u1ecdng h\u01a1n l\u00e0 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp ch\u00e2n.<\/p>\n\n\n\n
Vi\u1ec7c b\u1ea1n c\u1ea7n l\u00e0m l\u1ef1a ch\u1ecdn cho m\u00ecnh m\u1ed9t \u0111\u00f4i gi\u00e0y ph\u00f9 h\u1ee3p v\u1ec1 k\u00edch th\u01b0\u1edbc, h\u00ecnh d\u00e1ng, m\u1eabu ch\u00e2n c\u1ee7a m\u00ecnh. M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 kh\u00e1c c\u0169ng kh\u00f4ng th\u1ec3 b\u1ecf qua nh\u01b0 \u0111\u1ed9 \u00eam, \u0111\u1ed9 b\u00e1m, \u0111\u1ed9 tho\u00e1ng kh\u00ed v\u00e0 tr\u1ecdng l\u01b0\u1ee3ng c\u1ee7a gi\u00e0y.<\/p>\n\n\n\nTh\u1eed gi\u00e0y tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 \u0111i\u1ec1u r\u1ea5t c\u1ea7n thi\u1ebft, n\u00ean mang gi\u00e0y m\u1edbi \u00edt nh\u1ea5t 2 tu\u1ea7n v\u00e0 ch\u1ea1y t\u1eeb 50km \u0111\u1ebfn 100km \u0111\u1ec3 l\u00e0m quen v\u1edbi n\u00f3 v\u00e0 tr\u00e1nh nh\u1eefng v\u1ea5n \u0111\u1ec1 c\u00f3 th\u1ec3 x\u1ea3y ra khi ch\u1ea1y.<\/p>\n\n\n\n
2. L\u1eadp k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp cho Marathon<\/strong><\/h1>\n\n\n\nVi\u1ec7c l\u1eadp k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp l\u00e0 \u0111i\u1ec1u c\u0169ng kh\u00f4ng k\u00e9m ph\u1ea7n quan tr\u1ecdng v\u1edbi nh\u1eefng gi\u1ea3i ch\u1ea1y d\u00e0i nh\u01b0 marathon. C\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp khoa h\u1ecdc v\u00e0 h\u1ee3p l\u00fd s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 th\u1ec3 l\u1ef1c v\u00e0 k\u1ebft qu\u1ea3 c\u1ee7a b\u1ea1n trong gi\u1ea3i ch\u1ea1y. B\u1ea1n c\u1ea7n thi\u1ebft k\u1ebf cho b\u1ea1n m\u1ed9t l\u1ecbch tr\u00ecnh c\u1ee5 th\u1ec3 v\u00e0 nhi\u1ec1u b\u00e0i t\u1eadp kh\u00e1c nhau \u0111\u1ec3 r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c, \u0111\u1ed9 b\u1ec1n v\u00e0 t\u1ed1c \u0111\u1ed9 cho m\u00ecnh.<\/p>\n\n\n\n
M\u1ed9t s\u1ed1 tip \u0111\u1ec3 l\u1eadp k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp<\/p>\n\n\n\n
\nX\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau khi tham gia, v\u00ed d\u1ee5 nh\u01b0 v\u1ec1 c\u1ef1 ly, th\u1eddi gian ch\u1ea1y, x\u1ebfp h\u1ea1ng.<\/li>\n\n\n\n X\u00e1c \u0111\u1ecbnh tr\u00ecnh \u0111\u1ed9 hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch ph\u00f9 h\u1ee3p, nh\u01b0 th\u1eddi gian c\u00f3 th\u1ec3 ch\u1ea1y li\u00ean t\u1ee5c, th\u1eddi gian ch\u1ea1y m\u1ed7i km, qu\u00e3ng \u0111\u01b0\u1eddng t\u1ed1i \u0111a c\u00f3 th\u1ec3 ch\u1ea1y, nh\u1ecbp tim khi ch\u1ea1y\u2026<\/li>\n\n\n\n Tham kh\u1ea3o c\u00e1c m\u1eabu k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp tr\u00ean internet ho\u1eb7c tham v\u1ea5n t\u1eeb c\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean.<\/li>\n\n\n\n S\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb th\u00f4ng minh, c\u00e1c \u1ee9ng d\u1ee5ng di \u0111\u1ed9ng h\u1ed7 tr\u1ee3 theo d\u00f5i qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a m\u00ecnh.<\/li>\n\n\n\n Tham kh\u1ea3o, k\u1ebft h\u1ee3p nhi\u1ec1u b\u00e0i t\u1eadp kh\u00e1c nhau \u0111\u1ec3 ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n c\u00e1c k\u1ef9 n\u0103ng trong marathon.<\/li>\n<\/ul>\n\n\n\nVi\u1ec7c l\u1eadp k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp khoa h\u1ecdc v\u00e0 ki\u00ean tr\u00ec th\u1ef1c hi\u1ec7n l\u00e0 y\u1ebfu t\u1ed1 quy\u1ebft \u0111\u1ecbnh th\u00e0nh c\u00f4ng trong cu\u1ed9c \u0111ua marathon. B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c l\u1eafng nghe c\u01a1 th\u1ec3 c\u0169ng r\u1ea5t quan tr\u1ecdng. N\u1ebfu c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t m\u1ecfi ho\u1eb7c c\u00f3 b\u1ea5t k\u1ef3 d\u1ea5u hi\u1ec7u ch\u1ea5n th\u01b0\u01a1ng n\u00e0o, h\u00e3y cho ph\u00e9p b\u1ea3n th\u00e2n ngh\u1ec9 ng\u01a1i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n
3. B\u1eaft \u0110\u1ea7u T\u1eadp Th\u1ec3 L\u1ef1c<\/strong><\/h1>\n\n\n\nLuy\u1ec7n t\u1eadp th\u1ec3 l\u1ef1c l\u00e0 \u0111i\u1ec1u r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi c\u1ef1 ly d\u00e0i nh\u01b0 c\u00e1c gi\u1ea3i ch\u1ea1y marathon. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng t\u1eadp th\u1ec3 l\u1ef1c c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y v\u00e0 ch\u1ec9 s\u1ed1 VO2 max.<\/p>\n\n\n\n
T\u1eadp luy\u1ec7n th\u1ec3 th\u1ef1c th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ec3 l\u1ef1c cao trong th\u1eddi gian d\u00e0i, gi\u00fap duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh su\u1ed1t cu\u1ed9c \u0111ua v\u00e0 ho\u00e0n th\u00e0nh c\u1ef1 ly marathon m\u00e0 \u00edt b\u1ecb ki\u1ec7t s\u1ee9c. <\/p>\n\n\n\n
4. C\u00e1ch \u0103n u\u1ed1ng tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y marathon<\/strong><\/h1>\n\n\n\nCh\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc, trong v\u00e0 sau khi tham gia gi\u1ea3i ch\u1ea1y marathon \u0111\u00f3ng vai tr\u00f2 c\u1ef1c k\u1ef3 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 th\u1ec3 m\u1ed9t c\u00e1ch t\u1ed1t nh\u1ea5t. <\/p>\n\n\n\n
M\u1ed9t s\u1ed1 m\u1eb9o b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng tr\u01b0\u1edbc, trong v\u00e0 sau gi\u1ea3i ch\u1ea1y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u00f3 th\u1ec3 ch\u1ea5t t\u1ed1t nh\u1ea5t xuy\u00ean su\u1ed1t cu\u1ed9c \u0111ua:<\/p>\n\n\n\n
\nTr\u01b0\u1edbc khi ch\u1ea1y: B\u1ea1n n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n tr\u01b0\u1edbc kho\u1ea3ng 3 \u0111\u1ebfn 4 ti\u1ebfng tr\u01b0\u1edbc khi thi \u0111\u1ea5u v\u1edbi \u0111\u1ea7y \u0111\u1ee7 c\u00e1c th\u00e0nh ph\u1ea7n b\u00e0o g\u1ed3m gi\u00e0u carbohydrate, v\u1eeba ph\u1ea3i protein v\u00e0 \u00edt ch\u1ea5t b\u00e9o. B\u1ea1n c\u0169ng n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 gi\u1eef \u1ea9m cho c\u01a1 th\u1ec3.\u00a0<\/li>\n\n\n\n Trong khi ch\u1ea1y: N\u00ean b\u1ed5 sung carbohydrate, n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i trong qu\u00e1 tr\u00ecnh duy tr\u00ecnh n\u0103ng l\u01b0\u1ee3ng su\u1ed1t gi\u1ea3i ch\u1ea1y. M\u1ed9t s\u1ed1 s\u1ea3n ph\u1ea9m cung c\u1ea5p carbohydrate nh\u01b0 gel n\u0103ng l\u01b0\u1ee3ng, k\u1eb9o d\u1ebbo, chu\u1ed1i, b\u00e1nh quy. Nh\u1eefng th\u1ee9c u\u1ed1ng cung c\u1ea5p \u0111i\u1ec7n gi\u1ea3i nh\u01b0 n\u01b0\u1edbc d\u1eeba, n\u01b0\u1edbc \u00e9p tr\u00e1i c\u00e2y ho\u1eb7c n\u01b0\u1edbc th\u1ec3 thao. T\u1ed1t nh\u1ea5t l\u00e0 n\u00ean b\u1ed5 sung 30 \u0111\u1ebfn 60 gram carbohydrate m\u1ed7i gi\u1edd v\u00e0 150 ml \u0111\u1ebfn 300 ml n\u01b0\u1edbc m\u1ed7i 15 \u0111\u1ebfn 20 ph\u00fat.<\/li>\n\n\n\n Sau khi ch\u1ea1y: Sau gi\u1ea3i ch\u1ea1y kho\u1ea3ng 30 \u0111\u1ebfn 60 ph\u00fat, b\u1ea1n n\u00ean \u0103n m\u1ed9t b\u1eefa \u0103n gi\u00e0u carbohydrate, protein v\u00e0 ch\u1ea5t b\u00e9o. B\u1eefa \u0103n n\u00e0y gi\u00fap b\u1ea1n b\u00f9 \u0111\u1eafp glycogen, ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp, t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch. B\u1ea1n c\u0169ng n\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc m\u1ea5t \u0111i do ti\u1ec3u ti\u1ec7n v\u00e0 m\u1ed3 h\u00f4i.<\/li>\n<\/ul>\n\n\n\n5. C\u00e1ch s\u1eed d\u1ee5ng gel n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 khi ch\u1ea1y marathon<\/strong><\/h1>\n\n\n\nGel n\u0103ng l\u01b0\u1ee3ng l\u00e0 m\u1ed9t s\u1ea3n ph\u1ea9m quan tr\u1ecdng gi\u00fap b\u1ed5 sung carbohydrate c\u1ea7n thi\u1ebft trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe hay \u0111\u01b0\u1eddng tr\u01b0\u1eddng. S\u1ea3n ph\u1ea9m n\u00e0y \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u b\u1edfi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y marathon. <\/p>\n\n\n\n
Gel n\u0103ng l\u01b0\u1ee3ng c\u00f3 d\u1ea1ng m\u1eadt ong ho\u1eb7c siro, c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng mang theo v\u00e0 s\u1eed d\u1ee5ng khi ch\u1ea1y. Tuy nhi\u00ean \u0111\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 s\u1ea3n ph\u1ea9m th\u1ea7n k\u1ef3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u00f9y ti\u1ec7n, m\u00e0 ph\u1ea3i c\u1ea7n tu\u00e2n th\u1ee7 m\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc \u0111\u1ec3 tr\u00e1nh nh\u1eefng nh\u1eefng t\u00e1c d\u1ee5ng ph\u1ee5 nh\u01b0 kh\u00f4 mi\u1ec7ng, \u0111\u1ea7y h\u01a1i, bu\u1ed3n n\u00f4n hay ti\u00eau ch\u1ea3y.<\/p>\n\n\n\n
M\u1ed9t s\u1ed1 nguy\u00ean t\u1eafc khi s\u1eed d\u1ee5ng gel<\/p>\n\n\n\n
\nL\u1ef1a ch\u1ecdn gel ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea9u v\u1ecb v\u00e0 kh\u1ea3 n\u0103ng ti\u00eau h\u00f3a. H\u00e3y th\u1eed nghi\u1ec7m nhi\u1ec1u lo\u1ea1i gel kh\u00e1c nhau \u0111\u1ec3 t\u00ecm ra lo\u1ea1i gel c\u00f3 h\u00e0m l\u01b0\u1ee3ng carbohydrate cao, d\u1ec5 ti\u00eau h\u00f3a v\u00e0 h\u01b0\u01a1ng v\u1ecb ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n.<\/li>\n\n\n\n U\u1ed1ng n\u01b0\u1edbc sau khi s\u1eed d\u1ee5ng gel. N\u00ean u\u1ed1ng \u00edt nh\u1ea5t 150ml n\u01b0\u1edbc cho m\u1ed9t g\u00f3i gel \u0111\u1ec3 gi\u00fap gel tan trong d\u1ea1 d\u00e0y v\u00e0 h\u1ea5p th\u1ee5 nhanh h\u01a1n.<\/li>\n\n\n\n S\u1eed d\u1ee5ng gel \u0111\u00fang th\u1eddi \u0111i\u1ec3m. N\u00ean s\u1eed d\u1ee5ng gel khi c\u1ea7n b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng qu\u00e1 s\u1edbm ho\u1eb7c qu\u00e1 mu\u1ed9n \u0111\u1ec3 tr\u00e1nh l\u00e3ng ph\u00ed ho\u1eb7c kh\u00f4ng k\u1ecbp t\u00e1c d\u1ee5ng c\u1ee7a gel<\/li>\n\n\n\n Kh\u00f4ng n\u00ean qu\u00e1 l\u1ea1m d\u1ee5ng gel trong m\u1ed9t l\u1ea7n ch\u1ea1y v\u00ec c\u00f3 th\u1ec3 s\u1ebd g\u00e2y ra c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 ti\u00eau h\u00f3a, huy\u1ebft \u00e1p cao ho\u1eb7c t\u0103ng c\u00e2n.<\/li>\n<\/ul>\n\n\n\n6. C\u00e1ch c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a b\u1ea1n<\/strong><\/h1>\n\n\n\nK\u1ef9 thu\u1eadt ch\u1ea1y v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y l\u00e0 hai y\u1ebfu t\u1ed1 c\u1ea7n ch\u00fa \u00fd trong c\u00e1c gi\u1ea3i ch\u1ea1y. K\u1ef9 thu\u1eadt ch\u1ea1y l\u00e0 c\u00e1ch d\u00f9ng c\u01a1 th\u1ec3, nh\u1ea5t l\u00e0 ch\u00e2n \u0111\u1ec3 di chuy\u1ec3n tr\u00ean m\u1eb7t \u0111\u1ea5t. T\u1ed1c \u0111\u1ed9 ch\u1ea1y l\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng m\u00e0 ng\u01b0\u1eddi ch\u1ea1y \u0111\u1ea1t \u0111\u01b0\u1ee3c trong m\u1ed9t \u0111\u01a1n v\u1ecb th\u1eddi gian. Nh\u1eefng runners chuy\u00ean nghi\u1ec7p th\u01b0\u1eddng s\u1ebd \u0111\u1ec3 \u00fd \u0111\u1ebfn 2 y\u1ebfu t\u1ed1 n\u00e0y \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t khi ch\u1ea1y.<\/p>\n\n\n\n
M\u1ed9t s\u1ed1 \u0111i\u1ec1u c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y:<\/p>\n\n\n\n
\nV\u1ec1 t\u01b0 th\u1ebf ch\u1ea1y: N\u00ean gi\u1eef t\u01b0 th\u1ebf th\u1eb3ng, nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, kh\u00f4ng c\u00fai \u0111\u1ea7u. Gi\u1eef vai, c\u1ed5 v\u00e0 l\u01b0ng th\u01b0 gi\u00e3n. C\u00e1nh tay theo h\u01b0\u1edbng song song v\u1edbi m\u1eb7t \u0111\u1ea5t kh\u00f4ng qu\u00e1 cao c\u0169ng kh\u00f4ng qu\u00e1 th\u1ea5p. \u0110\u1eb7c bi\u1ec7t, b\u1ea1n n\u00ean s\u1eed d\u1ee5ng ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a b\u00e0n ch\u00e2n \u0111\u1ec3 l\u00e0m l\u1ef1c \u0111\u1ea9y, kh\u00f4ng s\u1eed d\u1ee5ng g\u00f3t hay ng\u00f3n ch\u00e2n.<\/li>\n\n\n\n V\u1ec1 nh\u1ecbp ch\u1ea1y: l\u00e0 s\u1ed1 l\u1ea7n b\u00e0n ch\u00e2n ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t trong m\u1ed9t ph\u00fat. Tr\u00e1nh \u0111\u1ec3 nh\u1ecbp ch\u1ea1y qu\u00e1 cao hay qu\u00e1 th\u1ea5p. Nh\u1ecbp ch\u1ea1y l\u00fd t\u01b0\u1edfng cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0 kho\u1ea3ng 160 l\u1ea7n\/ ph\u00fat, cho ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m l\u00e0 180 l\u1ea7n\/ ph\u00fat.<\/li>\n\n\n\n V\u1ec1 h\u00f4 h\u1ea5p: l\u00e0 qu\u00e1 tr\u00ecnh cung c\u1ea5p oxy cho c\u01a1 b\u1eafp khi ch\u1ea1y, n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng v\u00e0 hi\u1ec7u su\u1ea5t khi ch\u1ea1y. N\u1ebfu h\u00f4 h\u1ea5p qu\u00e1 nhanh ho\u1eb7c qu\u00e1 ch\u1eadm c\u00f3 th\u1ec3 g\u00e2y kh\u00f3 th\u1edf ho\u1eb7c \u0111au b\u1ee5ng. B\u1ea1n n\u00ean h\u00edt th\u1edf m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n v\u00e0 s\u00e2u ho\u1eb7c h\u00f4 h\u1ea5p theo nh\u1ecbp v\u1edbi ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n7. C\u00e1ch l\u00e0m g\u00ec \u0111\u1ec3 tr\u00e1nh \u201c\u0111\u1ee5ng t\u01b0\u1eddng\u201d khi ch\u1ea1y marathon<\/strong><\/h1>\n\n\n\n\u201c\u0110\u1ee5ng t\u01b0\u1eddng l\u00e0 m\u1ed9t trong nh\u1eefng n\u1ed7i \u00e1m \u1ea3nh c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y marathon, thu\u1eadt ng\u1eef d\u00f9ng \u0111\u1ec3 ch\u1ec9 t\u00ecnh tr\u1ea1ng suy gi\u1ea3m nghi\u00eam tr\u1ecdng v\u1ec1 n\u0103ng l\u01b0\u1ee3ng, s\u1ee9c m\u1ea1nh, tinh th\u1ea7n khi ch\u1ea1y. N\u00f3 th\u01b0\u1eddng x\u1ea3y ra \u1edf giai \u0111o\u1ea1n cu\u1ed1i c\u1ef1 ly, l\u00fac n\u00e0y c\u01a1 th\u1ec3 \u0111\u00e3 ti\u00eau hao hao h\u1ebft glycogen v\u00e0 ph\u1ea3i chuy\u1ec3n sang s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m nguy\u00ean li\u1ec7u. \u201c\u0110\u1ee5ng t\u01b0\u1eddng\u201d s\u1ebd g\u00e2y \u0111au \u0111\u1edbn, m\u1ec7t m\u1ecfi v\u00e0 l\u00e0m ng\u01b0\u1eddi ch\u1ea1y n\u1ea3n ch\u00ed.<\/p>\n\n\n\n
B\u1ea1n c\u00f3 th\u1ec3 n\u1eafm cho m\u00ecnh m\u1ed9t s\u1ed1 tip \u0111\u1ec3 tr\u00e1nh tr\u00ecnh tr\u1ea1ng \u201c\u0111\u1ee5ng t\u01b0\u1eddng\u201d khi ch\u1ea1y nh\u01b0:<\/p>\n\n\n\n
– B\u1ed5 sung carbohydrate tr\u01b0\u1edbc v\u00e0 trong khi ch\u1ea1y<\/p>\n\n\n\n
– Cung c\u1ea5p cho c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i<\/p>\n\n\n\n
– \u0110i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 v\u00e0 nh\u1ecbp ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi tr\u00ecnh \u0111\u1ed9 v\u00e0 m\u1ee5c ti\u00eau.<\/p>\n\n\n\n
– Duy tr\u00ec tinh th\u1ea7n l\u1ea1c quan v\u00e0 t\u00edch c\u1ef1c \u0111\u1ec3 v\u01b0\u1ee3t qua nh\u1eefng kh\u00f3 kh\u0103n v\u00e0 \u0111au \u0111\u1edbn.<\/p>\n\n\n\n
8. C\u00e1ch t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng khi ch\u1ea1y marathon<\/strong><\/h1>\n\n\n\nCh\u1ea1y marathon l\u00e0 m\u1ed9t th\u1eed th\u00e1ch l\u1edbn \u0111\u00f2i h\u1ecfi kh\u00f4ng ch\u1ec9 s\u1ef1 b\u1ec1n b\u1ec9 m\u00e0 c\u00f2n c\u1ea3 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. Vi\u1ec7c t\u0103ng c\u01b0\u1eddng c\u1ea3 hai y\u1ebfu t\u1ed1 n\u00e0y s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua m\u1ed9t c\u00e1ch t\u1ed1t nh\u1ea5t v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Kh\u00f4ng c\u00f3 c\u00e1ch n\u00e0o t\u1ed1t h\u01a1n \u0111\u1ec3 c\u1ea3i thi\u1ec7n n\u00f3 ngo\u00e0i vi\u1ec7c luy\u1ec7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh.<\/p>\n\n\n\n
M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng:<\/p>\n\n\n\n
\nB\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh: cho nh\u00f3m c\u01a1 b\u1eafp nh\u01b0 k\u00e9o co, du\u1ed7i c\u01a1, nh\u1ea3y c\u00f3t, squat, lunges, plank hay push-up\u2026N\u00ean t\u1eadp c\u00e1c b\u00e0i t\u1eadp \u00edt nh\u1ea5t 2 l\u1ea7n 1 tu\u1ea7n l\u00e0 t\u0103ng d\u1ea7n s\u1ed1 l\u1ea7n v\u00e0 s\u1ed1 l\u01b0\u1ee3t theo th\u1eddi gian.<\/li>\n\n\n\n B\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng: cho c\u00e1c nh\u00f3m c\u01a1 b\u1eafp nh\u01b0 ch\u1ea1y d\u00e0i, ch\u1ea1y t\u1ed1c \u0111\u1ed9, ch\u1ea1y \u0111\u1ed3i hay ch\u1ea1y xen k\u1ebd. B\u1ea1n n\u00ean t\u1eadp \u00edt nh\u1ea5t 3 l\u1ea7n\/ tu\u1ea7n v\u00e0 t\u0103ng d\u1ea7n th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9.\u00a0<\/li>\n<\/ul>\n\n\n\n9. C\u00e1ch duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 ni\u1ec1m vui khi ch\u1ea1y marathon<\/strong><\/h1>\n\n\n\nCh\u1ea1y marathon l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh d\u00e0i v\u00e0 \u0111\u1ea7y th\u1eed th\u00e1ch, \u0111\u00f2i h\u1ecfi kh\u00f4ng ch\u1ec9 th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n c\u1ea3 tinh th\u1ea7n v\u1eefng v\u00e0ng. \u0110\u1ec3 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 ni\u1ec1m vui trong su\u1ed1t qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 thi \u0111\u1ea5u, b\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng nh\u1eefng c\u00e1ch sau:<\/p>\n\n\n\n
\n\u0110\u1eb7t m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng v\u00e0 c\u1ee5 th\u1ec3, n\u00ean ch\u00fa \u00fd t\u00ednh h\u1ee3p l\u00fd v\u00e0 kh\u1ea3 thi cho b\u1ea3n th\u00e2n, m\u1ee5c ti\u00eau n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u00f3 h\u01b0\u1edbng \u0111i, \u0111\u1ed9ng l\u1ef1c khi ch\u1ea1y. C\u00f3 th\u1ec3 thi\u1ebft l\u1eadp m\u1ee5c ti\u00eau theo th\u1eddi gian ng\u1eafn h\u1ea1n, d\u00e0i h\u1ea1n.<\/strong><\/li>\n\n\n\nT\u00ecm m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh c\u00f9ng \u0111am m\u00ea \u0111\u1ec3 kh\u00edch l\u1ec7 nhau v\u00e0 t\u1ea1o ni\u1ec1m vui khi ch\u1ea1y. C\u00f3 th\u1ec3 tham gia c\u00e1c nh\u00f3m ch\u1ea1y \u0111\u1ec3 k\u1ebft n\u1ed1i v\u1edbi c\u1ed9ng \u0111\u1ed3ng nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch ch\u1ea1y b\u1ed9, h\u1ecdc h\u1ecfi kinh nghi\u1ec7m v\u00e0 chia s\u1ebb nh\u1eefng kh\u00f3 kh\u0103n.<\/li>\n\n\n\n Thay \u0111\u1ed5i l\u1ed9 tr\u00ecnh ch\u1ea1y, kh\u00e1m ph\u00e1 nh\u1eefng cung \u0111\u01b0\u1eddng, \u0111\u1ecba \u0111i\u1ec3m m\u1edbi s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3m nh\u00e0m ch\u00e1n h\u01a1n l\u00e0 khi ph\u1ea3i ch\u1ea1y nhi\u1ec1u l\u1ea7n tr\u00ean m\u1ed9t con \u0111\u01b0\u1eddng.<\/li>\n\n\n\n T\u1ef1 t\u1ea1o ni\u1ec1m vui cho b\u1ea3n th\u00e2n v\u00e0 t\u1eadn h\u01b0\u1edfng qu\u00e1 tr\u00ecnh ch\u1ea1y. Thay v\u00ec ch\u1ec9 t\u1eadp trung v\u00e0o k\u1ebft qu\u1ea3, h\u00e3y t\u1eadn h\u01b0\u1edfng c\u1ea3m gi\u00e1c khi c\u01a1 th\u1ec3 chuy\u1ec3n \u0111\u1ed9ng, h\u01a1i th\u1edf \u0111\u1ec1u \u0111\u1eb7n v\u00e0 t\u00e2m tr\u00ed th\u01b0 th\u00e1i.<\/li>\n\n\n\n Tham gia c\u00e1c cu\u1ed9c \u0111ua nh\u1ecf gi\u00fap b\u1ea1n l\u00e0m quen v\u1edbi kh\u00f4ng kh\u00ed thi \u0111\u1ea5u v\u00e0 t\u1ea1o \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 chinh ph\u1ee5c nh\u1eefng m\u1ee5c ti\u00eau l\u1edbn h\u01a1n.<\/li>\n\n\n\n T\u1ef1 th\u01b0\u1edfng cho b\u1ea3n th\u00e2n khi \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t m\u1ee5c ti\u00eau n\u00e0o \u0111\u00f3, h\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c nh\u1eefng \u0111i\u1ec1u m\u00ecnh y\u00eau th\u00edch.<\/li>\n<\/ul>\n\n\n\nK\u1ebft<\/strong><\/h1>\n\n\n\nCh\u1ea1y marathon kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t cu\u1ed9c \u0111ua th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh kh\u00e1m ph\u00e1 b\u1ea3n th\u00e2n. V\u1edbi s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u00e0 tinh th\u1ea7n quy\u1ebft t\u00e2m, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 chinh ph\u1ee5c th\u1eed th\u00e1ch n\u00e0y. H\u00e3y nh\u1edb r\u1eb1ng, m\u1ed7i b\u01b0\u1edbc ch\u00e2n b\u1ea1n \u0111\u1eb7t ra \u0111\u1ec1u \u0111\u01b0a b\u1ea1n \u0111\u1ebfn g\u1ea7n h\u01a1n v\u1edbi m\u1ee5c ti\u00eau. H\u00e3y t\u1eadn h\u01b0\u1edfng qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp v\u00e0 \u0111\u1eebng qu\u00ean chia s\u1ebb th\u00e0nh qu\u1ea3 c\u1ee7a m\u00ecnh v\u1edbi c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9. Ch\u00fac b\u1ea1n c\u00f3 m\u1ed9t cu\u1ed9c \u0111ua marathon th\u1eadt th\u00e0nh c\u00f4ng v\u00e0 \u0111\u00e1ng nh\u1edb.<\/p>","protected":false},"excerpt":{"rendered":"
\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y, l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n hay ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng\u2026 t\u1ea5t c\u1ea3 \u0111\u1ec1u g\u00f3p ph\u1ea7n v\u00e0o s\u1ef1 […]<\/p>","protected":false},"author":5,"featured_media":2178,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2177","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,\" \/>\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\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether\" \/>\n<meta property=\"og:description\" content=\"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Runtogether\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-12T09:14:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"853\" \/>\n\t<meta property=\"og:image:height\" content=\"854\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\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=\"13 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\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\"},\"author\":{\"name\":\"Dattt\",\"@id\":\"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99\"},\"headline\":\"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon\",\"datePublished\":\"2024-09-12T09:14:17+00:00\",\"dateModified\":\"2024-09-12T09:14:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\"},\"wordCount\":3259,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#organization\"},\"image\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png\",\"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\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\",\"url\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\",\"name\":\"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether\",\"isPartOf\":{\"@id\":\"https:\/\/blog.runtogether.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png\",\"datePublished\":\"2024-09-12T09:14:17+00:00\",\"dateModified\":\"2024-09-12T09:14:17+00:00\",\"description\":\"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage\",\"url\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png\",\"contentUrl\":\"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png\",\"width\":853,\"height\":854},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Trang ch\u1ee7\",\"item\":\"https:\/\/blog.runtogether.vn\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon\"}]},{\"@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":"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether","description":"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,","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\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/","og_locale":"en_US","og_type":"article","og_title":"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether","og_description":"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,","og_url":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/","og_site_name":"Blog Runtogether","article_published_time":"2024-09-12T09:14:17+00:00","og_image":[{"width":853,"height":854,"url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png","type":"image\/png"}],"author":"Dattt","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Dattt","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#article","isPartOf":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/"},"author":{"name":"Dattt","@id":"https:\/\/blog.runtogether.vn\/#\/schema\/person\/27ccb5b7c5454e3fc5580ca9bc12cf99"},"headline":"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon","datePublished":"2024-09-12T09:14:17+00:00","dateModified":"2024-09-12T09:14:17+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/"},"wordCount":3259,"commentCount":0,"publisher":{"@id":"https:\/\/blog.runtogether.vn\/#organization"},"image":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png","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\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/","url":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/","name":"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon - Blog Runtogether","isPartOf":{"@id":"https:\/\/blog.runtogether.vn\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage"},"image":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png","datePublished":"2024-09-12T09:14:17+00:00","dateModified":"2024-09-12T09:14:17+00:00","description":"\u0110\u1ec3 b\u1eaft \u0111\u1ea7u m\u1ed9t h\u00e0nh tr\u00ecnh ch\u1ea1y Marathon, s\u1ef1 chu\u1ea9n b\u1ecb l\u00e0 \u0111i\u1ec1u kh\u00f4ng th\u1ec3 thi\u1ebfu. Kh\u00f4ng ch\u1ec9 c\u00f3 th\u1ec3 l\u1ef1c v\u00e0 tinh th\u1ea7n v\u1eefng v\u00e0ng m\u00e0 vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o c\u00e1c y\u1ebfu t\u1ed1 nh\u1ecf nh\u01b0 ch\u1ecdn gi\u00e0y,","breadcrumb":{"@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#primaryimage","url":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png","contentUrl":"https:\/\/blog.runtogether.vn\/wp-content\/uploads\/2024\/09\/unnamed-2.png","width":853,"height":854},{"@type":"BreadcrumbList","@id":"https:\/\/blog.runtogether.vn\/kien-thuc-the-thao\/9-meo-huu-ich-danh-cho-nguoi-moi-bat-dau-chay-marathon\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Trang ch\u1ee7","item":"https:\/\/blog.runtogether.vn\/"},{"@type":"ListItem","position":2,"name":"9 M\u1eb9o h\u1eefu \u00edch d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y Marathon"}]},{"@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\/2177","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=2177"}],"version-history":[{"count":1,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts\/2177\/revisions"}],"predecessor-version":[{"id":2179,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/posts\/2177\/revisions\/2179"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/media\/2178"}],"wp:attachment":[{"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/media?parent=2177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/categories?post=2177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.runtogether.vn\/en\/wp-json\/wp\/v2\/tags?post=2177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXchCoMv33Cl-DmED5f7ZoGhr8MqVqy7p_ZF6WUJ0gwT7YCHt4y-JlUU4f_Khnplv_JH4tTrRzbK9eoh7qr667I0tiUWdgATghJZDhcBTfiVPkgW0y-A9VvA3b7nFeQ3ZxbsxbWOciBNtUa1bw_HB8JHEjzV?key=G1_7UldTpTnJZbKMllem6g\")
![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXfR9RAqX8R_KXOadLW5gnleRZVXrPNce3xiE8-6wwe9q5v3_LRAXG9DCdH-TWAg05LnE9RbhrJu7ez9JV3zdtVlL6m9Ouv9F6e7FO6ZkVIqguTEFeJpVOk_sIBn0JNvanCuDrqqb8CXBrNnYQzuwA2TVZ4?key=G1_7UldTpTnJZbKMllem6g\")
![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXfchujqLyVn0gXInQld6c8nU5VAey_0VUxwwyZtRAYAeV-wC9eI_7W5Gl6ipvNvh9nHbfQ179Ef4fS7YPJfNy4zlbD7ZbHqHlMr19sNBedWbfTuk8JzFWJACRGNFqHgMOPVm-8Yge0lXPOyvfIxgbxJGAk?key=G1_7UldTpTnJZbKMllem6g\")