Dinh d\u01b0\u1ee1ng ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 n\u1ea1p n\u0103ng l\u01b0\u1ee3ng v\u00e0o c\u01a1 th\u1ec3 m\u00e0 c\u00f2n l\u00e0 m\u1ed9t ngh\u1ec7 thu\u1eadt k\u1ebft h\u1ee3p gi\u1eefa vi\u1ec7c ch\u1ecdn l\u1ef1a th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 t\u1ed1i \u01b0u h\u00f3a hi\u1ec7u su\u1ea5t. Trong b\u00e0i vi\u1ebft n\u00e0y, ch\u00fang ta s\u1ebd t\u00ecm hi\u1ec3u v\u1ec1 b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y v\u00e0 c\u00e1ch m\u00e0 n\u00f3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n
M\u1ed9t b\u1eefa t\u1ed1i \u0111\u00fang chu\u1ea9n cho v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ea1y b\u1ed9 c\u1ea7n \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ea7y \u0111\u1ee7 4 nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng ch\u00ednh: carbohydrate, protein, ch\u1ea5t b\u00e9o, vitamin v\u00e0 kho\u00e1ng ch\u1ea5t. M\u1ed7i nh\u00f3m ch\u1ea5t n\u00e0y \u0111\u1ec1u c\u00f3 vai tr\u00f2 quan tr\u1ecdng ri\u00eang bi\u1ec7t, t\u1eeb vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho \u0111\u1ebfn gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Carbohydrate: Ngu\u1ed3n N\u0103ng L\u01b0\u1ee3ng Ch\u00ednh<\/strong><\/h3>\n\n\n\n![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeGr4Afe1H-LAUKApg_wA_5TlBSisWEs6G1UljMbgNYl7-iVsjOkf-L4xzGasQV3i_u2-N67jizIX_FYO6iinFSeHinaLQJL2mjmNUTB7JKf_ulqflnYx8T4DcnpiHWl9xZoc4gQt9NxGia2HAgOiyI0Bvz?key=qrav4hI-AnDMUjaAtMVCaA\")
<\/figure>\n\n\n\nCarbohydrate \u0111\u01b0\u1ee3c xem l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh ch\u1ea1y. Khi t\u1eadp luy\u1ec7n hay thi \u0111\u1ea5u, c\u01a1 th\u1ec3 ch\u1ee7 y\u1ebfu s\u1eed d\u1ee5ng glycogen (d\u1ef1 tr\u1eef carbohydrate) \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung carbohydrate tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i l\u00e0 c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n
B\u1ea1n n\u00ean \u01b0u ti\u00ean l\u1ef1a ch\u1ecdn carbohydrate nguy\u00ean h\u1ea1t nh\u01b0 g\u1ea1o l\u1ee9t ho\u1eb7c m\u00ec \u1ed1ng. Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u00e0u ch\u1ea5t x\u01a1, gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n\n\n\n
Protein: Gi\u1ea3m Nguy C\u01a1 Ch\u1ea5n Th\u01b0\u01a1ng<\/strong><\/h3>\n\n\n\nProtein l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng kh\u00f4ng th\u1ec3 thi\u1ebfu trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau m\u1ed7i bu\u1ed5i t\u1eadp, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Khi ch\u1ecdn protein, b\u1ea1n n\u00ean h\u01b0\u1edbng t\u1edbi c\u00e1c lo\u1ea1i \u00edt ch\u1ea5t b\u00e9o nh\u01b0 tr\u1ee9ng, c\u00e1, v\u00e0 th\u1ecbt gia c\u1ea7m \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng m\u00e0 kh\u00f4ng g\u00e2y t\u0103ng c\u00e2n.<\/p>\n\n\n\n
B\u1ed5 sung protein ngay sau khi t\u1eadp luy\u1ec7n c\u0169ng l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft, v\u00ec l\u00fac n\u00e0y c\u01a1 b\u1eafp c\u1ea7n \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i sinh. M\u1ed9t b\u1eefa t\u1ed1i ch\u1ee9a \u0111\u1ee7 protein s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y kh\u1ecfe kho\u1eafn h\u01a1n cho ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
Ch\u1ea5t B\u00e9o: Cung C\u1ea5p N\u0103ng L\u01b0\u1ee3ng B\u1ec1n V\u1eefng<\/strong><\/h3>\n\n\n\nCh\u1ea5t b\u00e9o c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng, gi\u00fap c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng b\u1ecb c\u1ea1n ki\u1ec7t. B\u1ea1n n\u00ean \u01b0u ti\u00ean ch\u1ecdn c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111a, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, c\u00e1 b\u00e9o v\u00e0 qu\u1ea3 b\u01a1.<\/p>\n\n\n\n
Ch\u1ea5t b\u00e9o kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u00fap h\u1ea5p th\u1ee5 c\u00e1c vitamin tan trong d\u1ea7u, nh\u01b0 vitamin A, D, E v\u00e0 K. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n
Vitamin & Kho\u00e1ng Ch\u1ea5t: Duy Tr\u00ec S\u1ee9c Kh\u1ecfe<\/strong><\/h3>\n\n\n\nVitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t l\u1edbn trong vi\u1ec7c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp. C\u00e1c lo\u1ea1i rau c\u1ee7 nh\u01b0 khoai lang, c\u1ea3i xo\u0103n, s\u1eefa v\u00e0 rau bina l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1ed5 sung c\u00e1c vi ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Vi\u1ec7c \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 nh\u1eadn \u0111\u1ee7 vitamin v\u00e0 kho\u00e1ng ch\u1ea5t kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n tr\u00e1nh kh\u1ecfi b\u1ec7nh t\u1eadt m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n lu\u00f4n bao g\u1ed3m nhi\u1ec1u m\u00e0u s\u1eafc t\u1eeb c\u00e1c lo\u1ea1i rau c\u1ee7 kh\u00e1c nhau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CU\u1ed8C \u0110UA 5K<\/strong><\/h2>\n\n\n\nTr\u01b0\u1edbc m\u1ed9t cu\u1ed9c \u0111ua 5K, b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n c\u1ea7n ph\u1ea3i nh\u1eb9 nh\u00e0ng nh\u01b0ng v\u1eabn \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng b\u1ee5ng.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 5K<\/strong><\/h3>\n\n\n\nM\u1ed9t th\u1ef1c \u0111\u01a1n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi ch\u1ea1y 5K c\u00f3 th\u1ec3 bao g\u1ed3m c\u00e1 h\u1ed3i n\u01b0\u1edbng, g\u1ea1o l\u1ee9t v\u00e0 rau h\u1ea5p. C\u00e1 h\u1ed3i cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 axit b\u00e9o omega-3, trong khi g\u1ea1o l\u1ee9t l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Rau h\u1ea5p, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f4ng c\u1ea3i xanh v\u00e0 rau bina, kh\u00f4ng ch\u1ec9 cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t m\u00e0 c\u00f2n b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 b\u1ea1n. H\u00e3y nh\u1edb r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea9u v\u1ecb v\u00e0 nhu c\u1ea7u c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n
Th\u1eddi Gian C\u1ee7a B\u1eefa T\u1ed1i<\/strong><\/h3>\n\n\n\nTh\u1eddi gian \u0103n t\u1ed1i c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n. Tr\u00e1nh \u0103n qu\u00e1 mu\u1ed9n \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeUnD0S99iOKAquFPb29RHUc8HVHL_IBGPBXhBeE-K6XH3FRa3yOD_P1ndIBI2uk_VrXy0fhul2aUYNRZAkSSYmIwVsWIlmXhnbZdbUvYJaqaIy_8ZxvfAGKR1ugsB9gLpc0Qbjq77SqC1XAIt3dTnuwDnF?key=qrav4hI-AnDMUjaAtMVCaA\")
<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdCct2OdGnYoma4NqoEfUrV95OenxBCp6dDMVcYEjMVbhBHxLuHpIPTJBVwnG0s1XRIuF7fGBREy2JyuEGUhWkOoz4TtNzJ-d7jKnjbSEVjAn8sLWZUp5ydogD54oXfItYl3RQe3f9fXN3UDDGkGGIfnoOK?key=qrav4hI-AnDMUjaAtMVCaA\")
<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXeyrtD1FpGVIGQBmzg2OvSca9zpF2JmKe1DPMG-2v-7j0T3pGOxU1CRawdxvYLEwkwwnT5HT9Jb9tCafkki0tMxiLE2zPrKGKI4i_qaxWNVZnvy8wMRIbsG7apVoWaW_hRTN_Wvg5ny9HKG_n8kJhcMBlHH?key=qrav4hI-AnDMUjaAtMVCaA\")
<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201cLong Run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m\" \/>\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\/nen-an-gi-vao-buoi-toi-truoc-ngay-chay-long-run-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? 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<\/figure>\n\n\n\nCarbohydrate \u0111\u01b0\u1ee3c xem l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng ch\u00ednh cho c\u01a1 th\u1ec3 trong qu\u00e1 tr\u00ecnh ch\u1ea1y. Khi t\u1eadp luy\u1ec7n hay thi \u0111\u1ea5u, c\u01a1 th\u1ec3 ch\u1ee7 y\u1ebfu s\u1eed d\u1ee5ng glycogen (d\u1ef1 tr\u1eef carbohydrate) \u0111\u1ec3 t\u1ea1o ra n\u0103ng l\u01b0\u1ee3ng. Do \u0111\u00f3, vi\u1ec7c b\u1ed5 sung carbohydrate tr\u01b0\u1edbc khi th\u1ef1c hi\u1ec7n m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i l\u00e0 c\u1ef1c k\u1ef3 c\u1ea7n thi\u1ebft.<\/p>\n\n\n\n
B\u1ea1n n\u00ean \u01b0u ti\u00ean l\u1ef1a ch\u1ecdn carbohydrate nguy\u00ean h\u1ea1t nh\u01b0 g\u1ea1o l\u1ee9t ho\u1eb7c m\u00ec \u1ed1ng. Nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u00e0u ch\u1ea5t x\u01a1, gi\u00fap duy tr\u00ec c\u1ea3m gi\u00e1c no v\u00e0 \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n\n\n\n
Protein: Gi\u1ea3m Nguy C\u01a1 Ch\u1ea5n Th\u01b0\u01a1ng<\/strong><\/h3>\n\n\n\nProtein l\u00e0 m\u1ed9t th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng kh\u00f4ng th\u1ec3 thi\u1ebfu trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau m\u1ed7i bu\u1ed5i t\u1eadp, \u0111\u1ed3ng th\u1eddi gi\u00fap gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Khi ch\u1ecdn protein, b\u1ea1n n\u00ean h\u01b0\u1edbng t\u1edbi c\u00e1c lo\u1ea1i \u00edt ch\u1ea5t b\u00e9o nh\u01b0 tr\u1ee9ng, c\u00e1, v\u00e0 th\u1ecbt gia c\u1ea7m \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng m\u00e0 kh\u00f4ng g\u00e2y t\u0103ng c\u00e2n.<\/p>\n\n\n\n
B\u1ed5 sung protein ngay sau khi t\u1eadp luy\u1ec7n c\u0169ng l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft, v\u00ec l\u00fac n\u00e0y c\u01a1 b\u1eafp c\u1ea7n \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i sinh. M\u1ed9t b\u1eefa t\u1ed1i ch\u1ee9a \u0111\u1ee7 protein s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y kh\u1ecfe kho\u1eafn h\u01a1n cho ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
Ch\u1ea5t B\u00e9o: Cung C\u1ea5p N\u0103ng L\u01b0\u1ee3ng B\u1ec1n V\u1eefng<\/strong><\/h3>\n\n\n\nCh\u1ea5t b\u00e9o c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng, gi\u00fap c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng b\u1ecb c\u1ea1n ki\u1ec7t. B\u1ea1n n\u00ean \u01b0u ti\u00ean ch\u1ecdn c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111a, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, c\u00e1 b\u00e9o v\u00e0 qu\u1ea3 b\u01a1.<\/p>\n\n\n\n
Ch\u1ea5t b\u00e9o kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u00fap h\u1ea5p th\u1ee5 c\u00e1c vitamin tan trong d\u1ea7u, nh\u01b0 vitamin A, D, E v\u00e0 K. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n
Vitamin & Kho\u00e1ng Ch\u1ea5t: Duy Tr\u00ec S\u1ee9c Kh\u1ecfe<\/strong><\/h3>\n\n\n\nVitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t l\u1edbn trong vi\u1ec7c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp. C\u00e1c lo\u1ea1i rau c\u1ee7 nh\u01b0 khoai lang, c\u1ea3i xo\u0103n, s\u1eefa v\u00e0 rau bina l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1ed5 sung c\u00e1c vi ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Vi\u1ec7c \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 nh\u1eadn \u0111\u1ee7 vitamin v\u00e0 kho\u00e1ng ch\u1ea5t kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n tr\u00e1nh kh\u1ecfi b\u1ec7nh t\u1eadt m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n lu\u00f4n bao g\u1ed3m nhi\u1ec1u m\u00e0u s\u1eafc t\u1eeb c\u00e1c lo\u1ea1i rau c\u1ee7 kh\u00e1c nhau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CU\u1ed8C \u0110UA 5K<\/strong><\/h2>\n\n\n\nTr\u01b0\u1edbc m\u1ed9t cu\u1ed9c \u0111ua 5K, b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n c\u1ea7n ph\u1ea3i nh\u1eb9 nh\u00e0ng nh\u01b0ng v\u1eabn \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng b\u1ee5ng.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 5K<\/strong><\/h3>\n\n\n\nM\u1ed9t th\u1ef1c \u0111\u01a1n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi ch\u1ea1y 5K c\u00f3 th\u1ec3 bao g\u1ed3m c\u00e1 h\u1ed3i n\u01b0\u1edbng, g\u1ea1o l\u1ee9t v\u00e0 rau h\u1ea5p. C\u00e1 h\u1ed3i cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 axit b\u00e9o omega-3, trong khi g\u1ea1o l\u1ee9t l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Rau h\u1ea5p, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f4ng c\u1ea3i xanh v\u00e0 rau bina, kh\u00f4ng ch\u1ec9 cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t m\u00e0 c\u00f2n b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 b\u1ea1n. H\u00e3y nh\u1edb r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea9u v\u1ecb v\u00e0 nhu c\u1ea7u c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n
Th\u1eddi Gian C\u1ee7a B\u1eefa T\u1ed1i<\/strong><\/h3>\n\n\n\nTh\u1eddi gian \u0103n t\u1ed1i c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n. Tr\u00e1nh \u0103n qu\u00e1 mu\u1ed9n \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Ch\u1ea5t b\u00e9o c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean. N\u00f3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng b\u1ec1n v\u1eefng, gi\u00fap c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng b\u1ecb c\u1ea1n ki\u1ec7t. B\u1ea1n n\u00ean \u01b0u ti\u00ean ch\u1ecdn c\u00e1c lo\u1ea1i ch\u1ea5t b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111a, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u1ea1t h\u01b0\u1edbng d\u01b0\u01a1ng, c\u00e1 b\u00e9o v\u00e0 qu\u1ea3 b\u01a1.<\/p>\n\n\n\n
Ch\u1ea5t b\u00e9o kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n gi\u00fap h\u1ea5p th\u1ee5 c\u00e1c vitamin tan trong d\u1ea7u, nh\u01b0 vitamin A, D, E v\u00e0 K. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n
Vitamin & Kho\u00e1ng Ch\u1ea5t: Duy Tr\u00ec S\u1ee9c Kh\u1ecfe<\/strong><\/h3>\n\n\n\nVitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t l\u1edbn trong vi\u1ec7c chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng v\u00e0 duy tr\u00ec s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng kh\u1edbp. C\u00e1c lo\u1ea1i rau c\u1ee7 nh\u01b0 khoai lang, c\u1ea3i xo\u0103n, s\u1eefa v\u00e0 rau bina l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1ed5 sung c\u00e1c vi ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Vi\u1ec7c \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 nh\u1eadn \u0111\u1ee7 vitamin v\u00e0 kho\u00e1ng ch\u1ea5t kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n tr\u00e1nh kh\u1ecfi b\u1ec7nh t\u1eadt m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n lu\u00f4n bao g\u1ed3m nhi\u1ec1u m\u00e0u s\u1eafc t\u1eeb c\u00e1c lo\u1ea1i rau c\u1ee7 kh\u00e1c nhau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CU\u1ed8C \u0110UA 5K<\/strong><\/h2>\n\n\n\nTr\u01b0\u1edbc m\u1ed9t cu\u1ed9c \u0111ua 5K, b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n c\u1ea7n ph\u1ea3i nh\u1eb9 nh\u00e0ng nh\u01b0ng v\u1eabn \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng b\u1ee5ng.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 5K<\/strong><\/h3>\n\n\n\nM\u1ed9t th\u1ef1c \u0111\u01a1n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi ch\u1ea1y 5K c\u00f3 th\u1ec3 bao g\u1ed3m c\u00e1 h\u1ed3i n\u01b0\u1edbng, g\u1ea1o l\u1ee9t v\u00e0 rau h\u1ea5p. C\u00e1 h\u1ed3i cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 axit b\u00e9o omega-3, trong khi g\u1ea1o l\u1ee9t l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Rau h\u1ea5p, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f4ng c\u1ea3i xanh v\u00e0 rau bina, kh\u00f4ng ch\u1ec9 cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t m\u00e0 c\u00f2n b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 b\u1ea1n. H\u00e3y nh\u1edb r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea9u v\u1ecb v\u00e0 nhu c\u1ea7u c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n
Th\u1eddi Gian C\u1ee7a B\u1eefa T\u1ed1i<\/strong><\/h3>\n\n\n\nTh\u1eddi gian \u0103n t\u1ed1i c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n. Tr\u00e1nh \u0103n qu\u00e1 mu\u1ed9n \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Tr\u01b0\u1edbc m\u1ed9t cu\u1ed9c \u0111ua 5K, b\u1eefa t\u1ed1i c\u1ee7a b\u1ea1n c\u1ea7n ph\u1ea3i nh\u1eb9 nh\u00e0ng nh\u01b0ng v\u1eabn \u0111\u1ea7y \u0111\u1ee7 dinh d\u01b0\u1ee1ng \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n c\u00f3 \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y n\u1eb7ng b\u1ee5ng.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 5K<\/strong><\/h3>\n\n\n\nM\u1ed9t th\u1ef1c \u0111\u01a1n l\u00fd t\u01b0\u1edfng tr\u01b0\u1edbc khi ch\u1ea1y 5K c\u00f3 th\u1ec3 bao g\u1ed3m c\u00e1 h\u1ed3i n\u01b0\u1edbng, g\u1ea1o l\u1ee9t v\u00e0 rau h\u1ea5p. C\u00e1 h\u1ed3i cung c\u1ea5p protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 axit b\u00e9o omega-3, trong khi g\u1ea1o l\u1ee9t l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Rau h\u1ea5p, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u00f4ng c\u1ea3i xanh v\u00e0 rau bina, kh\u00f4ng ch\u1ec9 cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t m\u00e0 c\u00f2n b\u1ed5 sung n\u01b0\u1edbc cho c\u01a1 th\u1ec3 b\u1ea1n. H\u00e3y nh\u1edb r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ea7n ph\u1ea3i \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea9u v\u1ecb v\u00e0 nhu c\u1ea7u c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n\n\n\n
Th\u1eddi Gian C\u1ee7a B\u1eefa T\u1ed1i<\/strong><\/h3>\n\n\n\nTh\u1eddi gian \u0103n t\u1ed1i c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n. Tr\u00e1nh \u0103n qu\u00e1 mu\u1ed9n \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201cLong Run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m\" \/>\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\/nen-an-gi-vao-buoi-toi-truoc-ngay-chay-long-run-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? 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Th\u1eddi gian \u0103n t\u1ed1i c\u0169ng l\u00e0 y\u1ebfu t\u1ed1 r\u1ea5t quan tr\u1ecdng. B\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ti\u00eau h\u00f3a th\u1ee9c \u0103n. Tr\u00e1nh \u0103n qu\u00e1 mu\u1ed9n \u0111\u1ec3 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn gi\u1ea5c ng\u1ee7 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y ng\u00e0y h\u00f4m sau.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\n<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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<\/figure>\n\n\n\n\u0110\u1eebng qu\u00ean b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc khi ch\u1ea1y. N\u01b0\u1edbc r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n b\u1eb1ng \u0111i\u1ec7n gi\u1ea3i trong c\u01a1 th\u1ec3. M\u1ed9t c\u01a1 th\u1ec3 \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u00e0 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC KHI CH\u1ea0Y 10K<\/strong><\/h2>\n\n\n\nKhi chu\u1ea9n b\u1ecb cho cu\u1ed9c \u0111ua 10K, b\u1ea1n c\u1ea7n ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng so v\u1edbi khi ch\u1ea1y 5K. V\u00ec 10K l\u00e0 c\u1ef1 ly d\u00e0i h\u01a1n, n\u00ean b\u1ea1n c\u1ea7n cung c\u1ea5p nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n cho c\u01a1 th\u1ec3.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua 10K<\/strong><\/h3>\n\n\n\nM\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201cLong Run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m\" \/>\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\/nen-an-gi-vao-buoi-toi-truoc-ngay-chay-long-run-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? 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M\u1ed9t b\u1eefa t\u1ed1i ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 l\u00e0 \u1ee9c g\u00e0 n\u01b0\u1edbng ho\u1eb7c b\u1ecf l\u00f2, khoai lang n\u01b0\u1edbng v\u00e0 m\u0103ng t\u00e2y. \u1ee8c g\u00e0 l\u00e0 ngu\u1ed3n protein tuy\u1ec7t v\u1eddi, gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp nhanh ch\u00f3ng. Khoai lang kh\u00f4ng ch\u1ec9 gi\u00e0u carbohydrate m\u00e0 c\u00f2n ch\u1ee9a nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng.<\/p>\n\n\n\n
M\u0103ng t\u00e2y cung c\u1ea5p ch\u1ea5t x\u01a1 v\u00e0 m\u1ed9t s\u1ed1 vitamin thi\u1ebft y\u1ebfu kh\u00e1c, gi\u00fap b\u1ea1n duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Th\u1eddi Gian V\u00e0 C\u00e1ch Th\u1ee9c \u0102n<\/strong><\/h3>\n\n\n\nC\u0169ng nh\u01b0 v\u1edbi cu\u1ed9c \u0111ua 5K, b\u1ea1n n\u00ean \u0103n t\u1ed1i \u00edt nh\u1ea5t 2-3 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7. \u0110\u1eebng \u0103n qu\u00e1 no \u0111\u1ec3 tr\u00e1nh c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu trong su\u1ed1t cu\u1ed9c \u0111ua. Chia nh\u1ecf b\u1eefa \u0103n n\u1ebfu c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 dinh d\u01b0\u1ee1ng.<\/p>\n\n\n\n
Chu\u1ea9n B\u1ecb Tinh Th\u1ea7n<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Cu\u1ed1i c\u00f9ng, h\u00e3y chu\u1ea9n b\u1ecb tinh th\u1ea7n cho cu\u1ed9c \u0111ua. Vi\u1ec7c \u0103n m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i v\u00e0 t\u1ef1 tin h\u01a1n. Tinh th\u1ea7n t\u1ed1t s\u1ebd g\u00f3p ph\u1ea7n kh\u00f4ng nh\u1ecf v\u00e0o th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n tr\u00ean \u0111\u01b0\u1eddng \u0111ua.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA HALF – MARATHON<\/strong><\/h2>\n\n\n\nHalf-marathon l\u00e0 th\u1eed th\u00e1ch l\u1edbn h\u01a1n c\u1ea3, v\u00ec v\u1eady b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c k\u1ef9 l\u01b0\u1ee1ng h\u01a1n. C\u1ea7n ph\u1ea3i cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1eadn h\u01b0\u1edfng cu\u1ed9c \u0111ua n\u00e0y.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Half-Marathon<\/strong><\/h3>\n\n\n\nM\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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M\u1ed9t l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 l\u00e0 m\u00ec \u1ed1ng n\u01b0\u1edbng, th\u1ecbt g\u00e0 v\u00e0 m\u1ed9t \u00edt rau xanh. M\u00ec \u1ed1ng l\u00e0 ngu\u1ed3n carbohydrate tuy\u1ec7t v\u1eddi, gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng l\u00e2u d\u00e0i cho b\u1ea1n. K\u1ebft h\u1ee3p v\u1edbi th\u1ecbt g\u00e0 gi\u00fap b\u1ed5 sung protein, h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n
Rau xanh kh\u00f4ng ch\u1ec9 t\u0103ng th\u00eam h\u01b0\u01a1ng v\u1ecb m\u00e0 c\u00f2n cung c\u1ea5p vitamin v\u00e0 kho\u00e1ng ch\u1ea5t c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110\u00f3 l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi gi\u1eefa dinh d\u01b0\u1ee1ng v\u00e0 h\u01b0\u01a1ng v\u1ecb th\u01a1m ngon.<\/p>\n\n\n\n
\u0110i\u1ec1u Ch\u1ec9nh L\u01b0\u1ee3ng Carb<\/strong><\/h3>\n\n\n\nL\u01b0u \u00fd r\u1eb1ng tr\u01b0\u1edbc khi ch\u1ea1y half-marathon, b\u1ea1n c\u0169ng c\u1ea7n t\u0103ng l\u01b0\u1ee3ng carbohydrate so v\u1edbi khi chu\u1ea9n b\u1ecb cho 5K hay 10K. H\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n kh\u00f4ng ch\u1ec9 \u0103n \u0111\u1ee7 m\u00e0 c\u00f2n b\u1ed5 sung \u0111\u00fang lo\u1ea1i carbohydrate gi\u00fap c\u01a1 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Ngh\u1ec9 Ng\u01a1i V\u00e0 Th\u01b0 Gi\u00e3n<\/strong><\/h3>\n\n\n\nSau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Sau khi \u0111\u00e3 ho\u00e0n t\u1ea5t b\u1eefa t\u1ed1i, h\u00e3y d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n. B\u1ea1n c\u00f3 th\u1ec3 xem phim ho\u1eb7c \u0111\u1ecdc s\u00e1ch \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Gi\u1ea5c ng\u1ee7 ngon s\u1ebd gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng cho cu\u1ed9c \u0111ua s\u00e1ng h\u00f4m sau.<\/p>\n\n\n\n
\u0102N G\u00cc TR\u01af\u1edaC M\u1ed8T CU\u1ed8C \u0110UA MARATHON<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201cLong Run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m\" \/>\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\/nen-an-gi-vao-buoi-toi-truoc-ngay-chay-long-run-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00ean \u0102n G\u00ec V\u00e0o Bu\u1ed5i T\u1ed1i Tr\u01b0\u1edbc Ng\u00e0y Ch\u1ea1y \u201cLong Run\u201d \u0110\u00e2y? 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<\/figure>\n\n\n\nMarathon l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eed th\u00e1ch l\u1edbn nh\u1ea5t, v\u00ec v\u1eady ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y c\u1ef1c k\u1ef3 quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i ho\u00e0n h\u1ea3o s\u1ebd gi\u00fap b\u1ea1n chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua marathon.<\/p>\n\n\n\n
Th\u1ef1c \u0110\u01a1n G\u1ee3i \u00dd Cho Cu\u1ed9c \u0110ua Marathon<\/strong><\/h3>\n\n\n\nM\u00ec \u1ed1ng, rau h\u1ea5p v\u00e0 g\u00e0 n\u01b0\u1edbng l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc khi ch\u1ea1y marathon. M\u00ec \u1ed1ng cung c\u1ea5p l\u01b0\u1ee3ng carbohydrate d\u1ed3i d\u00e0o, trong khi g\u00e0 gi\u00fap b\u1ed5 sung protein c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. Rau h\u1ea5p kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng th\u00eam ch\u1ea5t dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n mang l\u1ea1i c\u1ea3m gi\u00e1c t\u01b0\u01a1i m\u00e1t.<\/p>\n\n\n\n
T\u0103ng L\u01b0\u1ee3ng N\u01b0\u1edbc U\u1ed1ng<\/strong><\/h3>\n\n\n\nB\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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B\u00ean c\u1ea1nh vi\u1ec7c \u0103n u\u1ed1ng, vi\u1ec7c u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc c\u0169ng r\u1ea5t quan tr\u1ecdng tr\u01b0\u1edbc khi ch\u1ea1y marathon. Kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 ti\u00eau h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
Nghe Theo C\u01a1 Th\u1ec3<\/strong><\/h3>\n\n\n\nH\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng hay lo l\u1eafng, h\u00e3y th\u1eed c\u00e1c b\u00e0i t\u1eadp th\u1edf ho\u1eb7c yoga nh\u1eb9 nh\u00e0ng \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng. M\u1ed9t t\u00e2m l\u00fd tho\u1ea3i m\u00e1i s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua t\u1ed1t h\u01a1n.<\/p>\n\n\n\n
M\u1eb8O \u0102N U\u1ed0NG TR\u01af\u1edaC NG\u00c0Y \u0110UA<\/strong><\/h2>\n\n\n\nNgo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Ngo\u00e0i vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch cho b\u1eefa t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y, c\u00f3 m\u1ed9t s\u1ed1 m\u1eb9o \u0103n u\u1ed1ng b\u1ea1n c\u1ea7n l\u01b0u \u00fd \u0111\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
H\u1ea1n Ch\u1ebf Ch\u1ea5t X\u01a1<\/strong><\/h3>\n\n\n\nTr\u00e1nh \u0103n qu\u00e1 nhi\u1ec1u th\u1ef1c ph\u1ea9m ch\u1ee9a ch\u1ea5t x\u01a1 ngay tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh g\u00e2y kh\u00f3 ti\u00eau v\u00e0 c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng. H\u00e3y ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 b\u1ea1n lu\u00f4n s\u1eb5n s\u00e0ng cho cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
Kh\u00f4ng N\u1ea1p Qu\u00e1 Nhi\u1ec1u Carb<\/strong><\/h3>\n\n\n\nM\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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M\u1eb7c d\u00f9 carbohydrate r\u1ea5t quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n ph\u1ea3i tr\u00e1nh n\u1ea1p qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 h\u1ea5p th\u1ee5 t\u1ed1t. N\u1ebfu n\u1ea1p qu\u00e1 nhi\u1ec1u carbohydrate c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i thay v\u00ec tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n\n\n\n
Ch\u1ecdn M\u00f3n \u0102n Y\u00eau Th\u00edch<\/strong><\/h3>\n\n\n\nH\u00e3y c\u1ed1 g\u1eafng ch\u1ecdn nh\u1eefng m\u00f3n \u0103n m\u00ecnh y\u00eau th\u00edch tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m \u00e1p l\u1ef1c t\u00e2m l\u00fd tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o cu\u1ed9c \u0111ua.<\/p>\n\n\n\n
U\u1ed1ng \u0110\u1ee7 N\u01b0\u1edbc<\/strong><\/h3>\n\n\n\nCu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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Cu\u1ed1i c\u00f9ng, \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. B\u1ed5 sung n\u01b0\u1edbc kh\u00f4ng ch\u1ec9 gi\u00fap duy tr\u00ec \u0111\u1ed9 \u1ea9m cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n gi\u1ea3m thi\u1ec3u c\u1ea3m gi\u00e1c kh\u00e1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n
K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n
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<\/figure>\n\n\n\nDinh d\u01b0\u1ee1ng tr\u01b0\u1edbc khi ch\u1ea1y l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong vi\u1ec7c chu\u1ea9n b\u1ecb cho c\u00e1c cu\u1ed9c thi ch\u1ea1y. B\u1eb1ng c\u00e1ch ch\u00fa \u00fd t\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p, b\u1ea1n kh\u00f4ng ch\u1ec9 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3 m\u00e0 c\u00f2n n\u00e2ng cao hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n
Hy v\u1ecdng r\u1eb1ng qua b\u00e0i vi\u1ebft n\u00e0y, b\u1ea1n \u0111\u00e3 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft v\u1ec1 vi\u1ec7c “N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d”. H\u00e3y chu\u1ea9n b\u1ecb th\u1eadt t\u1ed1t v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong nh\u1eefng cu\u1ed9c \u0111ua s\u1eafp t\u1edbi!<\/p>","protected":false},"excerpt":{"rendered":"
N\u00ean \u0103n g\u00ec v\u00e0o bu\u1ed5i t\u1ed1i tr\u01b0\u1edbc ng\u00e0y ch\u1ea1y \u201clong run\u201d? \u0110\u00e2y l\u00e0 c\u00e2u h\u1ecfi m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u1eefng ng\u01b0\u1eddi y\u00eau th\u00edch th\u1ec3 thao lu\u00f4n quan t\u00e2m. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u su\u1ea5t t\u1ed1t nh\u1ea5t trong c\u00e1c cu\u1ed9c \u0111ua, dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng. M\u1ed9t b\u1eefa t\u1ed1i h\u1ee3p l\u00fd […]<\/p>","protected":false},"author":5,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n