{"id":4608,"date":"2024-03-27T08:27:50","date_gmt":"2024-03-27T03:27:50","guid":{"rendered":"https:\/\/24hscore.org\/tin-tuc\/?p=4608"},"modified":"2024-03-27T08:27:53","modified_gmt":"2024-03-27T03:27:53","slug":"quang-duong-chay-bo-moi-ngay-bao-nhieu-la-dat-muc-tieu","status":"publish","type":"post","link":"https:\/\/24hscore.net\/tin-tuc\/tong-hop\/quang-duong-chay-bo-moi-ngay-bao-nhieu-la-dat-muc-tieu\/","title":{"rendered":"Qu\u1ea3ng \u0110\u01b0\u1eddng Ch\u1ea1y B\u1ed9 M\u1ed7i Ng\u00e0y Bao Nhi\u00eau L\u00e0 \u0110\u1ea1t M\u1ee5c Ti\u00eau"},"content":{"rendered":"<p>L\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a m\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd bi\u1ebfn \u0111\u1ed5i t\u00f9y theo s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1c \u0111i\u1ec1u ki\u1ec7n c\u00e1 nh\u00e2n kh\u00e1c nhau. Tuy nhi\u00ean, \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 ch\u1ea5t, <a href=\"https:\/\/24hscore.org\/\" rel=\"nofollow noopener\" target=\"_blank\"><strong>24hscore<\/strong> <\/a>th\u1ea5y \u0111\u01b0\u1ee3c vi\u1ec7c tu\u00e2n theo nh\u1eefng ch\u1ec9 d\u1eabn chung v\u1ec1 kho\u1ea3ng th\u1eddi gian v\u00e0 \u0111o\u1ea1n \u0111\u01b0\u1eddng ch\u1ea1y l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft.<\/p>\n<figure id=\"attachment_2255\" aria-describedby=\"caption-attachment-2255\" style=\"width: 660px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2255 size-full\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/01\/Loi-ich-tu-viec-chay-bo.jpg\" alt=\"\u0110\u1ea3m b\u1ea3o qu\u1ea3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 t\u1ed1i thi\u1ec3u \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe v\u00e0 b\u1ec1n b\u1ec9\" width=\"660\" height=\"440\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/01\/Loi-ich-tu-viec-chay-bo.jpg 660w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/01\/Loi-ich-tu-viec-chay-bo-300x200.jpg 300w\" sizes=\"auto, (max-width: 660px) 100vw, 660px\" \/><figcaption id=\"caption-attachment-2255\" class=\"wp-caption-text\">\u0110\u1ea3m b\u1ea3o qu\u1ea3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 t\u1ed1i thi\u1ec3u \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c s\u1ee9c kh\u1ecfe v\u00e0 b\u1ec1n b\u1ec9<\/figcaption><\/figure>\n<p>Ch\u1ea1y b\u1ed9, m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng th\u00e2n quen v\u00e0 \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o m\u1ecdi ng\u01b0\u1eddi y\u00eau th\u00edch nh\u1edd v\u00e0o nh\u1eefng l\u1ee3i \u00edch to l\u1edbn \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe v\u00e0 kh\u1ea3 n\u0103ng linh \u0111\u1ed9ng trong vi\u1ec7c ch\u1ecdn l\u1ef1a th\u1eddi \u0111i\u1ec3m c\u0169ng nh\u01b0 \u0111\u1ecba \u0111i\u1ec3m luy\u1ec7n t\u1eadp. Tuy nhi\u00ean, vi\u1ec7c x\u00e1c \u0111\u1ecbnh m\u1ed9t s\u1ed1 l\u01b0\u1ee3ng ch\u00ednh x\u00e1c v\u1ec1 th\u1eddi gian v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y h\u00e0ng ng\u00e0y l\u1ea1i l\u00e0 m\u1ed9t b\u00e0i to\u00e1n kh\u00e1 th\u00e1ch th\u1ee9c. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t thu h\u00fat s\u1ef1 ch\u00fa \u00fd c\u1ee7a nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u b\u1ed9 m\u00f4n n\u00e0y.<\/p>\n<p>Vi\u1ec7c thi\u1ebft l\u1eadp m\u1ed9t l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n th\u00edch h\u1ee3p s\u1ebd c\u1ea7n ph\u1ea3i d\u1ef1a tr\u00ean m\u1ee5c ti\u00eau, nhu c\u1ea7u c\u00e1 nh\u00e2n v\u00e0 kh\u1ea3 n\u0103ng th\u1ec3 ch\u1ea5t c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. C\u00e1c b\u00e1c s\u0129 v\u00e0 chuy\u00ean gia v\u1ec1 th\u1ec3 thao khuy\u00ean r\u1eb1ng, \u0111\u1ec3 gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe, m\u1ed7i ng\u01b0\u1eddi n\u00ean d\u00e0nh ra \u00edt nh\u1ea5t 150 ph\u00fat m\u1ed7i tu\u1ea7n cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c \u1edf m\u1ee9c \u0111\u1ed9 v\u1eeba ph\u1ea3i, ho\u1eb7c 75 ph\u00fat m\u1ed7i tu\u1ea7n v\u1edbi nh\u1eefng b\u00e0i t\u1eadp c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n<p>Ng\u01b0\u1eddi ch\u1ea1y n\u00ean c\u00e2n nh\u1eafc d\u00e0nh ra kho\u1ea3ng 21-22 ph\u00fat m\u1ed7i ng\u00e0y cho vi\u1ec7c ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i, ho\u1eb7c r\u00fat ng\u1eafn xu\u1ed1ng ch\u1ec9 c\u00f2n 11 ph\u00fat n\u1ebfu l\u1ef1a ch\u1ecdn t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n.<\/p>\n<figure id=\"attachment_1809\" aria-describedby=\"caption-attachment-1809\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1809 size-full\" src=\"https:\/\/24hscore.org\/tin-tuc\/wp-content\/uploads\/2024\/01\/Meo-giup-co-dang-chay-bo-chuan.jpg\" alt=\"M\u1eb9o ch\u1ea1y b\u1ed9 \u0111\u1ea1t hi\u1ec7u qu\u1ea3\" width=\"600\" height=\"399\" srcset=\"https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/01\/Meo-giup-co-dang-chay-bo-chuan.jpg 600w, https:\/\/24hscore.net\/tin-tuc\/wp-content\/uploads\/2024\/01\/Meo-giup-co-dang-chay-bo-chuan-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-1809\" class=\"wp-caption-text\">M\u1eb9o ch\u1ea1y b\u1ed9 \u0111\u1ea1t hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n<p>Khi n\u00f3i \u0111\u1ebfn kho\u1ea3ng c\u00e1ch ch\u1ea1y l\u00fd t\u01b0\u1edfng, c\u00e1c nh\u00e0 chuy\u00ean m\u00f4n g\u1ee3i \u00fd r\u1eb1ng vi\u1ec7c duy tr\u00ec kho\u1ea3ng 3-5 km m\u1ed7i ng\u00e0y s\u1ebd l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t \u0111\u1ec3 gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe v\u00e0 n\u00e2ng cao th\u1ec3 l\u1ef1c. Nh\u01b0ng n\u1ebfu m\u1ee5c ti\u00eau l\u00e0 gi\u1ea3m c\u00e2n, t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 s\u1ee9c m\u1ea1nh, ho\u1eb7c h\u1ed3i ph\u1ee5c t\u1eeb ch\u1ea5n th\u01b0\u01a1ng, b\u1ea1n c\u00f3 th\u1ec3 c\u1ea7n ph\u1ea3i n\u00e2ng cao m\u1ee5c ti\u00eau l\u00ean 5-10 km m\u1ed7i ng\u00e0y, t\u00f9y thu\u1ed9c v\u00e0o kh\u1ea3 n\u0103ng v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n.<\/p>\n<p>L\u1eafng nghe c\u01a1 th\u1ec3 l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh n\u00e0y. N\u1ebfu g\u1eb7p ph\u1ea3i c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi, \u0111au nh\u1ee9c ho\u1eb7c kh\u00f3 th\u1edf, b\u1ea1n c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y ho\u1eb7c th\u1eadm ch\u00ed ngh\u1ec9 ng\u01a1i. \u0110a d\u1ea1ng h\u00f3a l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i t\u1ed1c \u0111\u1ed9, \u0111\u1ecba h\u00ecnh, v\u00e0 th\u00eam v\u00e0o c\u00e1c b\u00e0i t\u1eadp kh\u00e1c nh\u01b0 \u0111i b\u1ed9 nhanh, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh, yoga hay b\u01a1i l\u1ed9i, kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi t\u1ed1t h\u01a1n m\u00e0 c\u00f2n gi\u1eef cho tinh th\u1ea7n lu\u00f4n m\u1edbi m\u1ebb, tr\u00e1nh c\u1ea3m gi\u00e1c nh\u00e0m ch\u00e1n.<\/p>\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-twitter wp-block-embed-twitter\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"twitter-tweet\" data-width=\"550\" data-dnt=\"true\"><p lang=\"en\" dir=\"ltr\">Wigan half marathon 21.2km<br>Next full marathon <a href=\"https:\/\/t.co\/5jAbbrMijp\" rel=\"nofollow\">pic.twitter.com\/5jAbbrMijp<\/a><\/p>&mdash; Dr Deoman (Deo) Gurung aka dipen (@deoman11099) <a href=\"https:\/\/twitter.com\/deoman11099\/status\/1769802965844472292?ref_src=twsrc%5Etfw\" rel=\"nofollow noopener\" target=\"_blank\">March 18, 2024<\/a><\/blockquote><script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script>\n<\/div><\/figure>\n\n\n<p>Ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i sau nh\u1eefng bu\u1ed5i t\u1eadp l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 thi\u1ebfu trong b\u1ea5t k\u1ef3 l\u1ecbch tr\u00ecnh luy\u1ec7n t\u1eadp n\u00e0o. D\u00e0nh ra kho\u1ea3ng 1-2 ng\u00e0y trong tu\u1ea7n \u0111\u1ec3 th\u01b0 gi\u00e3n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n \u0111\u01b0\u1ee3c t\u00e1i t\u1ea1o v\u00e0 gi\u1ea3m thi\u1ec3u r\u1ee7i ro b\u1ecb ch\u1ea5n th\u01b0\u01a1ng. M\u1ed9t ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n \u0111\u1ed1i v\u00e0 \u0111\u1ee7 gi\u1ea5c ng\u1ee7 c\u0169ng quy\u1ebft \u0111\u1ecbnh \u0111\u1ebfn hi\u1ec7u qu\u1ea3 c\u1ee7a vi\u1ec7c luy\u1ec7n t\u1eadp.<\/p>\n<p>Cu\u1ed1i c\u00f9ng, vi\u1ec7c \u0111\u1eb7t ra m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u00e1 nh\u00e2n h\u00f3a s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng k\u1ebft qu\u1ea3 mong \u0111\u1ee3i. Quan tr\u1ecdng l\u00e0 kh\u00f4ng so s\u00e1nh b\u1ea3n th\u00e2n v\u1edbi ng\u01b0\u1eddi kh\u00e1c m\u00e0 h\u00e3y t\u1eadp trung v\u00e0o ti\u1ebfn tr\u00ecnh v\u00e0 c\u1ea3i thi\u1ec7n b\u1ea3n th\u00e2n t\u1eebng ng\u00e0y. S\u1ef1 t\u0103ng d\u1ea7n v\u1ec1 c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 kho\u1ea3ng c\u00e1ch ch\u1ea1y c\u1ea7n c\u00f3 th\u1eddi gian, nh\u01b0ng s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 n\u1ed7 l\u1ef1c kh\u00f4ng ng\u1eebng s\u1ebd cu\u1ed1i c\u00f9ng d\u1eabn \u0111\u1ebfn th\u00e0nh c\u00f4ng.<\/p>","protected":false},"excerpt":{"rendered":"<p>L\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a m\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd bi\u1ebfn \u0111\u1ed5i t\u00f9y theo s\u1ee9c kh\u1ecfe v\u00e0 c\u00e1c \u0111i\u1ec1u ki\u1ec7n c\u00e1 nh\u00e2n kh\u00e1c nhau. Tuy nhi\u00ean, \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 ch\u1ea5t, 24hscore th\u1ea5y \u0111\u01b0\u1ee3c vi\u1ec7c tu\u00e2n theo nh\u1eefng ch\u1ec9 d\u1eabn chung v\u1ec1 kho\u1ea3ng th\u1eddi gian v\u00e0 \u0111o\u1ea1n \u0111\u01b0\u1eddng ch\u1ea1y l\u00e0 \u0111i\u1ec1u c\u1ea7n&#8230;<\/p>\n","protected":false},"author":6,"featured_media":1809,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_description":"","footnotes":""},"categories":[9,750],"tags":[1387,241],"class_list":["post-4608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tong-hop","category-meo-hay","tag-chay","tag-chay-bo"],"_links":{"self":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/4608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/comments?post=4608"}],"version-history":[{"count":1,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/4608\/revisions"}],"predecessor-version":[{"id":4609,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/posts\/4608\/revisions\/4609"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media\/1809"}],"wp:attachment":[{"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/media?parent=4608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/categories?post=4608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/24hscore.net\/tin-tuc\/wp-json\/wp\/v2\/tags?post=4608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}