{"id":2305,"date":"2024-10-29T17:17:50","date_gmt":"2024-10-29T10:17:50","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2305"},"modified":"2024-10-29T17:17:50","modified_gmt":"2024-10-29T10:17:50","slug":"5-sai-lam-khi-chay-nguy-hiem-co-the-lam-hong-khop-goi-cua-runner","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/5-sai-lam-khi-chay-nguy-hiem-co-the-lam-hong-khop-goi-cua-runner\/","title":{"rendered":"5 Sai l\u1ea7m khi ch\u1ea1y nguy hi\u1ec3m c\u00f3 th\u1ec3 l\u00e0m h\u1ecfng kh\u1edbp g\u1ed1i c\u1ee7a runner"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao tuy\u1ec7t v\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, n\u1ebfu kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp g\u1ed1i, khi\u1ebfn cho ni\u1ec1m \u0111am m\u00ea n\u00e0y tr\u1edf th\u00e0nh n\u1ed7i \u00e1m \u1ea3nh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 Sai l\u1ea7m khi ch\u1ea1y ph\u1ed5 bi\u1ebfn m\u00e0 c\u00e1c runner th\u01b0\u1eddng m\u1eafc ph\u1ea3i, c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u0111\u1ebfn kh\u1edbp g\u1ed1i.<\/p>\n\n\n\n

1. B\u1ea1n kh\u00f4ng t\u1eadp trung \u0111\u1ee7 v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh<\/strong><\/h4>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

M\u1ed9t trong nh\u1eefng sai l\u1ea7m l\u1edbn nh\u1ea5t c\u1ee7a runner l\u00e0 kh\u00f4ng ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c r\u00e8n luy\u1ec7n s\u1ee9c m\u1ea1nh. Vi\u1ec7c ch\u1ec9 t\u1eadp trung v\u00e0o ch\u1ea1y m\u00e0 kh\u00f4ng x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn s\u1ef1 m\u1ea5t c\u00e2n b\u1eb1ng gi\u1eefa c\u00e1c nh\u00f3m c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf ch\u00e2n v\u00e0 h\u00f4ng. \u0110i\u1ec1u n\u00e0y g\u00e2y \u00e1p l\u1ef1c qu\u00e1 m\u1ee9c l\u00ean kh\u1edbp g\u1ed1i v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

L\u1eddi khuy\u00ean:<\/strong> \u0110\u1ec3 b\u1ea3o v\u1ec7 kh\u1edbp g\u1ed1i, b\u1ea1n n\u00ean d\u00e0nh th\u1eddi gian \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u01a1 b\u1eafp xung quanh kh\u1edbp nh\u01b0 c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, c\u01a1 \u0111\u00f9i sau v\u00e0 c\u01a1 h\u00f4ng. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 squat, lunges, leg press, v\u00e0 n\u00e2ng t\u1ea1 \u0111\u01a1n ch\u00e2n c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh, s\u1ef1 \u1ed5n \u0111\u1ecbnh v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t h\u01a1n cho kh\u1edbp g\u1ed1i trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/p>\n\n\n\n

2. T\u01b0 th\u1ebf ch\u1ea1y kh\u00f4ng \u0111\u00fang<\/strong><\/h4>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

T\u01b0 th\u1ebf ch\u1ea1y sai l\u00e0 nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp g\u1ed1i. N\u1ebfu b\u1ea1n c\u00f3 th\u00f3i quen ch\u1ea1y v\u1edbi t\u01b0 th\u1ebf khom l\u01b0ng, ch\u00e2n ch\u1ea1m \u0111\u1ea5t kh\u00f4ng \u0111\u00fang c\u00e1ch, ho\u1eb7c b\u01b0\u1edbc ch\u1ea1y qu\u00e1 d\u00e0i, \u00e1p l\u1ef1c s\u1ebd d\u1ed3n l\u00ean c\u00e1c kh\u1edbp g\u1ed1i. Khi ch\u1ea1y, kh\u1edbp g\u1ed1i ph\u1ea3i ch\u1ecbu l\u1ef1c t\u00e1c \u0111\u1ed9ng g\u1ea5p 3-4 l\u1ea7n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, v\u00ec v\u1eady t\u01b0 th\u1ebf kh\u00f4ng chu\u1ea9n s\u1ebd l\u00e0m t\u0103ng nguy c\u01a1 t\u1ed5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

L\u1eddi khuy\u00ean:<\/strong> \u0110\u1ec3 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf, b\u1ea1n c\u1ea7n gi\u1eef cho l\u01b0ng th\u1eb3ng, m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc, gi\u1eef tay tho\u1ea3i m\u00e1i v\u00e0 b\u01b0\u1edbc ch\u1ea1y nh\u1eb9 nh\u00e0ng. B\u1ea1n c\u0169ng n\u00ean h\u1ecdc c\u00e1ch ph\u00e2n b\u1ed5 l\u1ef1c \u0111\u1ec1u l\u00ean c\u00e1c ng\u00f3n ch\u00e2n khi ch\u1ea1y \u0111\u1ec3 gi\u1ea3m b\u1edbt \u00e1p l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i. N\u1ebfu c\u1ea7n, h\u00e3y tham gia m\u1ed9t l\u1edbp h\u1ecdc ch\u1ea1y \u0111\u1ec3 \u0111\u01b0\u1ee3c h\u01b0\u1edbng d\u1eabn v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y \u0111\u00fang c\u00e1ch.<\/p>\n\n\n\n

3. B\u1ea1n kh\u00f4ng \u0111\u1ea3m b\u1ea3o vi\u1ec7c Stretching \u0111\u1ea7y \u0111\u1ee7<\/strong><\/h4>\n\n\n\n

Stretching (gi\u00e3n c\u01a1) l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a m\u1ecdi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y b\u1ed9. Tuy nhi\u00ean, nhi\u1ec1u runner l\u1ea1i b\u1ecf qua ho\u1eb7c th\u1ef1c hi\u1ec7n kh\u00f4ng \u0111\u1ee7 \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1. Khi c\u00e1c c\u01a1 kh\u00f4ng \u0111\u01b0\u1ee3c gi\u00e3n \u0111\u1ec1u, ch\u00fang s\u1ebd b\u1ecb c\u1ee9ng l\u1ea1i, l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng cho kh\u1edbp g\u1ed1i v\u00e0 c\u00e1c v\u00f9ng kh\u00e1c c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n

L\u1eddi khuy\u00ean:<\/strong> H\u00e3y d\u00e0nh \u00edt nh\u1ea5t 5-10 ph\u00fat tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1. B\u1ea1n c\u00f3 th\u1ec3 t\u1eadp c\u00e1c b\u00e0i gi\u00e3n c\u01a1 ch\u00e2n, \u0111\u00f9i, v\u00e0 h\u00f4ng, c\u00f9ng v\u1edbi vi\u1ec7c s\u1eed d\u1ee5ng foam roller \u0111\u1ec3 gi\u1ea3m c\u0103ng c\u01a1. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n linh ho\u1ea1t h\u01a1n m\u00e0 c\u00f2n gi\u00fap kh\u1edbp g\u1ed1i gi\u1ea3m b\u1edbt \u00e1p l\u1ef1c sau m\u1ed7i bu\u1ed5i ch\u1ea1y.<\/p>\n\n\n\n

4. Kh\u00f4ng \u0111\u1ea7u t\u01b0 \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 t\u1ed1t v\u00e0 ph\u00f9 h\u1ee3p<\/strong><\/h4>\n\n\n\n

M\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p c\u00f3 th\u1ec3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t l\u1edbn khi ch\u1ea1y. Vi\u1ec7c ch\u1ecdn sai gi\u00e0y ho\u1eb7c s\u1eed d\u1ee5ng gi\u00e0y \u0111\u00e3 qu\u00e1 c\u0169 v\u00e0 m\u00f2n c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 \u0111au nh\u1ee9c kh\u1edbp g\u1ed1i. Gi\u00e0y ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t ph\u1ee5 ki\u1ec7n m\u00e0 c\u00f2n l\u00e0 thi\u1ebft b\u1ecb b\u1ea3o v\u1ec7 gi\u00fap gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp v\u00e0 c\u1ed9t s\u1ed1ng khi ch\u1ea1y.<\/p>\n\n\n\n

L\u1eddi khuy\u00ean:<\/strong> H\u00e3y l\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi phong c\u00e1ch ch\u1ea1y v\u00e0 c\u1ea5u tr\u00fac b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n. B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u th\u00eam t\u1eeb c\u00e1c chuy\u00ean gia \u1edf c\u1eeda h\u00e0ng gi\u00e0y ho\u1eb7c tham gia v\u00e0o c\u00e1c bu\u1ed5i ki\u1ec3m tra ki\u1ec3u ch\u1ea1y (gait analysis) \u0111\u1ec3 ch\u1ecdn \u0111\u00fang lo\u1ea1i gi\u00e0y. Ngo\u00e0i ra, \u0111\u1eebng qu\u00ean thay gi\u00e0y sau m\u1ed7i 500-800 km ch\u1ea1y \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o gi\u00e0y lu\u00f4n trong t\u00ecnh tr\u1ea1ng t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n

5. T\u0103ng s\u1ed1 kilomet qu\u00e1 nhanh v\u00e0 \u0111\u1ea9y c\u01a1 th\u1ec3 qu\u00e1 gi\u1edbi h\u1ea1n<\/strong><\/h4>\n\n\n\n

M\u1ed9t trong nh\u1eefng l\u1ed7i nghi\u00eam tr\u1ecdng nh\u1ea5t m\u00e0 c\u00e1c runner hay m\u1eafc ph\u1ea3i l\u00e0 t\u0103ng s\u1ed1 kilomet ch\u1ea1y qu\u00e1 nhanh m\u00e0 kh\u00f4ng \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 \u0111\u1ee7 th\u1eddi gian th\u00edch nghi. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng m\u00e0 c\u00f2n khi\u1ebfn kh\u1edbp g\u1ed1i d\u1ec5 b\u1ecb qu\u00e1 t\u1ea3i, d\u1eabn \u0111\u1ebfn vi\u00eam kh\u1edbp v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng kh\u00e1c.<\/p>\n\n\n\n

L\u1eddi khuy\u00ean:<\/strong> Tu\u00e2n th\u1ee7 quy t\u1eafc 10% – kh\u00f4ng t\u0103ng t\u1ed5ng s\u1ed1 kilomet ch\u1ea1y h\u00e0ng tu\u1ea7n h\u01a1n 10% so v\u1edbi tu\u1ea7n tr\u01b0\u1edbc. N\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c tr\u1edf l\u1ea1i sau m\u1ed9t th\u1eddi gian d\u00e0i kh\u00f4ng ch\u1ea1y, h\u00e3y t\u1eadp luy\u1ec7n t\u1eeb t\u1eeb v\u00e0 cho ph\u00e9p c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ngh\u1ec9 ng\u01a1i \u0111\u1ec3 ph\u1ee5c h\u1ed3i. Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh d\u00e0i h\u01a1i, vi\u1ec7c \u0111\u1ea9y c\u01a1 th\u1ec3 qu\u00e1 m\u1ee9c ch\u1ec9 d\u1eabn \u0111\u1ebfn k\u1ebft qu\u1ea3 kh\u00f4ng mong mu\u1ed1n.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch, nh\u01b0ng \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng n\u00f3 m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n, b\u1ea1n c\u1ea7n bi\u1ebft c\u00e1ch b\u1ea3o v\u1ec7 kh\u1edbp g\u1ed1i v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. Vi\u1ec7c nh\u1eadn th\u1ee9c v\u00e0 tr\u00e1nh c\u00e1c sai l\u1ea7m tr\u00ean s\u1ebd gi\u00fap b\u1ea1n duy tr\u00ec ni\u1ec1m \u0111am m\u00ea ch\u1ea1y b\u1ed9 l\u00e2u d\u00e0i v\u00e0 tr\u00e1nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n. H\u00e3y nh\u1edb r\u1eb1ng, c\u01a1 th\u1ec3 l\u00e0 t\u00e0i s\u1ea3n qu\u00fd gi\u00e1 nh\u1ea5t, v\u00e0 ch\u0103m s\u00f3c n\u00f3 \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n kh\u1ecfe m\u1ea1nh v\u00e0 n\u0103ng \u0111\u1ed9ng h\u01a1n m\u1ed7i ng\u00e0y.<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao tuy\u1ec7t v\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n. Tuy nhi\u00ean, n\u1ebfu kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i nh\u1eefng v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp g\u1ed1i, khi\u1ebfn cho ni\u1ec1m \u0111am m\u00ea n\u00e0y tr\u1edf th\u00e0nh n\u1ed7i \u00e1m \u1ea3nh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 Sai l\u1ea7m […]<\/p>","protected":false},"author":5,"featured_media":2306,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n5 Sai l\u1ea7m khi ch\u1ea1y nguy hi\u1ec3m c\u00f3 th\u1ec3 l\u00e0m h\u1ecfng kh\u1edbp g\u1ed1i c\u1ee7a runner - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"5 Sai l\u1ea7m khi ch\u1ea1y ph\u1ed5 bi\u1ebfn m\u00e0 c\u00e1c runner th\u01b0\u1eddng m\u1eafc ph\u1ea3i, c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u0111\u1ebfn kh\u1edbp g\u1ed1i.\" \/>\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\/5-sai-lam-khi-chay-nguy-hiem-co-the-lam-hong-khop-goi-cua-runner\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Sai l\u1ea7m khi ch\u1ea1y nguy hi\u1ec3m c\u00f3 th\u1ec3 l\u00e0m h\u1ecfng kh\u1edbp g\u1ed1i c\u1ee7a runner - 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