{"id":264,"date":"2024-03-12T17:19:59","date_gmt":"2024-03-12T10:19:59","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=264"},"modified":"2024-11-29T15:47:02","modified_gmt":"2024-11-29T08:47:02","slug":"6-quy-tac-han-che-chan-thuong-trong-chay-bo","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/6-quy-tac-han-che-chan-thuong-trong-chay-bo\/","title":{"rendered":"6 quy t\u1eafc h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng trong ch\u1ea1y b\u1ed9"},"content":{"rendered":"

Ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 quy t\u1eafc gi\u00fap h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng khi ch\u1ea1y b\u1ed9:<\/p>\n\n\n\n


Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y<\/strong><\/p>\n\n\n\n


Th\u1ef1c Hi\u1ec7n B\u00e0i T\u1eadp \u0110\u1ed9ng C\u01a1 v\u00e0 T\u0103ng C\u01b0\u1eddng C\u01a1 B\u1eafp:B\u00e0i t\u1eadp \u0111\u1ed9ng c\u01a1 nh\u01b0 plank, squat, lunges c\u00f3 th\u1ec3 gi\u00fap c\u1ee7ng c\u1ed1 c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u01a1 th\u1ec3. C\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp ch\u00e2n, \u0111\u00f9i v\u00e0 h\u00f4ng c\u00f3 th\u1ec3 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.
Y\u00eau c\u1ea7u c\u1ea7n thi\u1ebft nh\u1ea5t trong t\u1ea5t c\u1ea3 c\u00e1c m\u00f4n th\u1ec3 thao \u0111\u00f3 ch\u00ednh l\u00e0 kh\u1edfi \u0111\u1ed9ng. \u0110\u00e2y l\u00e0 qu\u00e1 tr\u00ecnh \u0111\u1ec3 c\u01a1 th\u1ec3 ngh\u1ec9 chu\u1ea9n b\u1ecb \u0111\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i s\u1eb5n s\u00e0ng luy\u1ec7n t\u1eadp.<\/p>\n\n\n\n

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


T\u0103ng C\u01b0\u1eddng C\u01b0\u1eddng \u0110\u1ed9 T\u1eadp Luy\u1ec7n \u0110\u1ec1u D\u1ea7n:<\/strong><\/p>\n\n\n\n


B\u1eaft \u0111\u1ea7u v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 t\u0103ng d\u1ea7n \u0111\u1ec3 c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng c\u00f3 th\u1eddi gian \u0111\u1ec3 th\u00edch \u1ee9ng.
Tr\u00e1nh t\u0103ng qu\u00e1 nhanh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, \u0111\u1eb7c bi\u1ec7t l\u00e0 n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c \u0111\u00e3 ngh\u1ec9 t\u1eadp luy\u1ec7n m\u1ed9t th\u1eddi gian d\u00e0i.<\/p>\n\n\n\n


Nh\u1eefng \u0111i\u1ec1u m\u00e0 \u201crunners\u201d \u00a0th\u01b0\u1eddng m\u1eafc ph\u1ea3i \u0111\u00f3 ch\u00ednh l\u00e0: kh\u00f4ng bi\u1ebft l\u1eafng nghe c\u01a1 th\u1ec3 m\u00ecnh. Th\u00f4ng th\u01b0\u1eddng ch\u00fang ta th\u01b0\u1eddng xuy\u00ean m\u1eafc ph\u1ea3i vi\u1ec7c ch\u00fang ta c\u1ed1 g\u1eafng g\u1ed3ng qu\u00e1 s\u1ee9c, khi\u1ebfn c\u01a1 th\u1ec3 lu\u00f4n trong t\u00ecnh tr\u1ea1ng ki\u1ec7t qu\u1ec7 sau khi k\u1ebft th\u00fac c\u00e1c b\u00e0i t\u1eadp, t\u1eeb \u0111\u00f3 c\u00e1c ch\u1ea5n th\u01b0\u01a1ng trong ch\u1ea1y b\u1ed9 kh\u00f4ng \u0111ang c\u00f3. V\u1eady n\u00ean, c\u00e1c runner c\u1ea7n ph\u1ea3i bi\u1ebft ti\u1ebft ch\u1ebf \u0111\u1eebng c\u1ed1 qu\u00e1 s\u1ee9c s\u1ebd \u1ea3nh h\u01b0\u1edfng nh\u1eefng h\u1ec7 l\u1ee5y nghi\u00eam tr\u1ecdng cho s\u1ee9c kh\u1ecfe khi\u1ebfn b\u1ea1n ph\u1ea3i b\u1ecf ch\u1ea1y \u0111\u1ea5y nh\u00e9.<\/p>\n\n\n\n

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


L\u1ef1a Ch\u1ecdn \u0110\u00f4i Gi\u00e0y Ch\u1ea1y Ph\u00f9 H\u1ee3p:<\/strong>
Ch\u1ecdn \u0111\u00f4i gi\u00e0y ch\u1ea1y c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i v\u00e0 \u0111\u1ec7m ph\u00f9 h\u1ee3p v\u1edbi lo\u1ea1i ch\u00e2n v\u00e0 ki\u1ec3u ch\u1ea1y c\u1ee7a b\u1ea1n.
Thay \u0111\u1ed5i \u0111\u00f4i gi\u00e0y khi ch\u00fang b\u1eaft \u0111\u1ea7u h\u1ecfng h\u00f3c ho\u1eb7c m\u1ea5t \u0111\u1ed9 \u0111\u00e0n h\u1ed3i.<\/p>\n\n\n\n


\u0110\u1ed1i v\u1edbi gi\u00e0y th\u00ec n\u00ean c\u1ea7n c\u00f3 l\u1edbp \u0111\u1ec7m d\u01b0\u1edbi ch\u00e2n \u0111\u1ec3 h\u1ea1n ch\u1ebf nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng \u0111\u00e1ng c\u00f3. Vi\u1ec7c ch\u1ecdn \u0111\u00fang gi\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n b\u1ea3o v\u1ec7 \u0111\u00f4i ch\u00e2n, t\u0103ng \u0111\u1ed9 ma s\u00e1t v\u00e0 gi\u00fap b\u1ea1n ch\u1ea1y nhanh h\u01a1n, d\u1ec5 d\u00e0ng di chuy\u1ec3n h\u01a1n.<\/p>\n\n\n\n


\u0110\u1ed1i v\u1edbi qu\u1ea7n \u00e1o, m\u1eb7c \u0111\u00fang lo\u1ea1i v\u1ea3i (coolmax, Dryfit ho\u1eb7c l\u1ee5a), v\u00e0 ph\u1ea3i \u0111\u1eb9p v\u1edbi b\u1ea1n. Nh\u01b0ng \u0111\u1eb9p th\u00f4i ch\u01b0a \u0111\u1ee7, b\u1ea1n c\u1ea7n ph\u1ea3i bi\u1ebft th\u1eddi ti\u1ebft nh\u01b0 th\u1ebf n\u00e0o \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u00e1ch \u0103n m\u1eb7c c\u1ee7a b\u1ea3n th\u00e2n. Tr\u1eddi l\u1ea1nh, \u00e1o th\u00ec m\u1ecfng; hay tr\u1eddi n\u00f3ng m\u00e0 b\u1ea1n l\u1ea1i m\u1eb7c nhi\u1ec1u l\u1edbp \u00e1o qu\u00e1, n\u00f3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng da v\u00e0 \u1ea3nh hu\u01a1 h\u01b0\u1edfng kh\u00e1 nhi\u1ec1u.<\/p>\n\n\n\n

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

Gi\u1eef \u0110\u1ed9 Nguy\u00ean T\u1eafc (Biomechanics) \u0110\u00fang:<\/strong><\/p>\n\n\n\n


H\u00e3y ch\u00fa \u00fd \u0111\u1ebfn c\u00e1ch b\u1ea1n ch\u1ea1y, gi\u1eef \u0111\u1ea7u v\u00e0 l\u01b0ng th\u1eb3ng, v\u00e0 \u0111\u1ea3m b\u1ea3o b\u01b0\u1edbc ch\u1ea1y t\u1ef1 nhi\u00ean.
C\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh b\u01b0\u1edbc ch\u1ea1y ho\u1eb7c h\u00ecnh th\u1ee9c ch\u1ea1y n\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

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

Ngh\u1ec9 Ng\u01a1i v\u00e0 Ph\u1ee5c H\u1ed3i:<\/strong><\/p>\n\n\n\n


\u0110\u1ea3m b\u1ea3o c\u00f3 th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp v\u00e0 kh\u00f4ng t\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c.
Th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p ph\u1ee5c h\u1ed3i nh\u01b0 massage, yoga, v\u00e0 n\u01b0\u1edbc l\u1ea1nh \u0111\u1ec3 gi\u1ea3m c\u1ea3m gi\u00e1c \u0111au v\u00e0 \u0111au nh\u1ee9c c\u01a1.<\/p>\n\n\n\n


Th\u00f4ng th\u01b0\u1eddng trong c\u00e1c b\u00e0i luy\u1ec7n t\u1eadp lu\u00f4n c\u00f3 nh\u1eefng ng\u00e0y ngh\u1ec9 ng\u01a1i. N\u00ean, h\u00e3y l\u00e0m theo \u0111i\u1ec1u \u0111\u00f3 v\u00ec v\u1eadn \u0111\u1ed9ng qu\u00e1 nhi\u1ec1u \u0111\u00e3 khi\u1ebfn g\u00e2n c\u01a1 b\u1ecb ph\u00e1 ra, c\u01a1 th\u1ec3 b\u1ea1n c\u1ea7n th\u1eddi gian ngh\u1ec9, song song v\u1edbi vi\u1ec7c ngh\u1ec9 l\u00e0 \u0103n u\u1ed1ng, cung c\u1ea5p nh\u1eefng ch\u1ea5t dinh d\u01b0\u1ee1ng k\u1ecbp th\u1eddi \u0111\u1ec3 g\u00e2n c\u01a1 \u0111\u01b0\u1ee3c t\u00e1i t\u1ea1o l\u1ea1i. \u0110\u00f3 l\u00e0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong nh\u1eefng ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp th\u1ec3 thao – c\u1ee5 th\u1ec3 l\u00e0 ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

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

Ch\u00fa \u00dd \u0110\u1ebfn D\u1ea5u Hi\u1ec7u C\u1ea3nh B\u00e1o:<\/strong><\/p>\n\n\n\n


L\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 ng\u1eebng ch\u1ea1y n\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au ho\u1eb7c c\u00f3 d\u1ea5u hi\u1ec7u ch\u1ea5n th\u01b0\u01a1ng.
Tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a chuy\u00ean gia y t\u1ebf n\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 l\u00e2u d\u00e0i ho\u1eb7c t\u00e1i ph\u00e1t ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n\n\n\n

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

Lu\u00f4n quan tr\u1ecdng khi t\u1eadp luy\u1ec7n c\u00f3 s\u1ef1 c\u00e2n nh\u1eafc v\u00e0 ch\u00fa \u00fd \u0111\u1ebfn c\u01a1 th\u1ec3 c\u1ee7a m\u00ecnh. N\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 hay lo l\u1eafng v\u1ec1 ch\u1ea5n th\u01b0\u01a1ng, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn c\u1ee7a m\u1ed9t chuy\u00ean gia y t\u1ebf ho\u1eb7c chuy\u00ean gia v\u1ec1 th\u1ec3 d\u1ee5c.<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 quy t\u1eafc gi\u00fap h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng khi ch\u1ea1y b\u1ed9: Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y Th\u1ef1c Hi\u1ec7n B\u00e0i T\u1eadp \u0110\u1ed9ng C\u01a1 v\u00e0 T\u0103ng C\u01b0\u1eddng C\u01a1 B\u1eafp:B\u00e0i […]<\/p>","protected":false},"author":1,"featured_media":271,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\n6 quy t\u1eafc h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng trong ch\u1ea1y b\u1ed9 - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"Ch\u1ea1y b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu kh\u00f4ng th\u1ef1c hi\u1ec7n \u0111\u00fang c\u00e1ch.\" \/>\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\/6-quy-tac-han-che-chan-thuong-trong-chay-bo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 quy t\u1eafc h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng trong ch\u1ea1y b\u1ed9 - 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