{"id":12716,"date":"2024-06-26T18:02:58","date_gmt":"2024-06-26T11:02:58","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=12716"},"modified":"2024-06-26T18:03:01","modified_gmt":"2024-06-26T11:03:01","slug":"5-sai-lam-ban-thuong-gap-khi-tap-luyen-marathon","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/5-sai-lam-ban-thuong-gap-khi-tap-luyen-marathon\/","title":{"rendered":"5 SAI L\u1ea6M B\u1ea0N TH\u01af\u1edcNG G\u1eb6P KHI T\u1eacP LUY\u1ec6N MARATHON"},"content":{"rendered":"

Luy\u1ec7n t\u1eadp cho m\u1ed9t cu\u1ed9c thi b\u00e1n ho\u1eb7c to\u00e0n marathon \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 k\u1ef7 lu\u1eadt. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 n\u0103m sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p v\u00e0 c\u00e1ch tr\u00e1nh ch\u00fang \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua c\u1ee7a m\u00ecnh.<\/p>

1. T\u1eadp Luy\u1ec7n Qu\u00e1 M\u1ee9c<\/h2>

Ch\u1ecdn m\u1ed9t k\u1ebf ho\u1ea1ch ph\u00f9 h\u1ee3p v\u00e0 tu\u00e2n th\u1ee7 n\u00f3. Tr\u00e1nh b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi nh\u1eefng g\u00ec ng\u01b0\u1eddi kh\u00e1c l\u00e0m tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i. H\u00e3y tin t\u01b0\u1edfng v\u00e0o k\u1ebf ho\u1ea1ch c\u1ee7a b\u1ea1n v\u00e0 th\u1ef1c hi\u1ec7n theo t\u1eebng tu\u1ea7n \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. Nghe theo c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 nh\u1eadn ra khi n\u00e0o b\u1ea1n \u0111ang l\u00e0m qu\u00e1 s\u1ee9c.<\/p>

M\u1ed9t runner c\u00f3 th\u1ec3 \u0111\u1ea1t k\u1ef7 l\u1ee5c c\u00e1 nh\u00e2n (PR) trong cu\u1ed9c thi marathon v\u1edbi m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i 29 km v\u00e0 tu\u1ea7n ch\u1ea1y 80-100 km trong khi ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 ch\u1ea1y d\u00e0i 35 km v\u00e0 tu\u1ea7n ch\u1ea1y 112-144 km. C\u1ea3 hai ph\u01b0\u01a1ng \u00e1n \u0111\u1ec1u r\u1ea5t hi\u1ec7u qu\u1ea3 v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y c\u1ee5 th\u1ec3 \u0111\u00f3. H\u00e3y th\u1eed nghi\u1ec7m m\u1ed9t ch\u00fat \u0111\u1ec3 t\u00ecm ra ng\u01b0\u1ee1ng c\u1ef1 ly cao c\u1ee7a b\u1ea1n v\u00e0 sau \u0111\u00f3 tu\u00e2n th\u1ee7 n\u00f3.<\/p>

C\u00e1c d\u1ea5u hi\u1ec7u th\u01b0\u1eddng g\u1eb7p c\u1ee7a t\u1eadp luy\u1ec7n qu\u00e1 m\u1ee9c bao g\u1ed3m ki\u1ec7t s\u1ee9c, m\u1ea5t ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac, ch\u1ea5n th\u01b0\u01a1ng, gi\u1ea3m t\u1ed1c \u0111\u1ed9, v\u00e0 kh\u00f4ng th\u1ec3 t\u0103ng nh\u1ecbp tim. N\u1ebfu g\u1eb7p c\u00e1c tri\u1ec7u ch\u1ee9ng n\u00e0y trong h\u01a1n ba ng\u00e0y, h\u00e3y ngh\u1ec9 ng\u01a1i. Ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7 s\u1ebd gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n khi tr\u1edf l\u1ea1i t\u1eadp luy\u1ec7n.<\/p>

\"\"<\/figure><\/div>

2. Qu\u00ean Ki\u1ec3m Tra Qu\u1ea7n \u00c1o v\u00e0 Gi\u00e0y Ch\u1ea1y<\/h2>

Bi\u1ebft khi n\u00e0o c\u1ea7n mua gi\u00e0y m\u1edbi, th\u01b0\u1eddng l\u00e0 sau 640-800 km, nh\u1eefng \u0111\u00f4i gi\u00e0y s\u1ebd b\u1ecb h\u01b0 h\u1ecfng v\u00e0 c\u1ea7n ph\u1ea3i \u0111\u1ed5i gi\u00e0y m\u1edbi. \u0110\u1ea3m b\u1ea3o gi\u00e0y ch\u1ea1y ph\u00f9 h\u1ee3p v\u1edbi ch\u00e2n v\u00e0 d\u00e1ng ch\u1ea1y c\u1ee7a b\u1ea1n. Th\u1ef1c hi\u1ec7n ph\u00e2n t\u00edch d\u00e1ng ch\u1ea1y t\u1ea1i c\u00e1c c\u1eeda h\u00e0ng chuy\u00ean b\u00e1n \u0111\u1ed3 ch\u1ea1y b\u1ed9 \u0111\u1ec3 ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p.<\/p>

Nh\u1eefng g\u00ec b\u1ea1n m\u1eb7c tr\u00ean \u0111\u00f4i ch\u00e2n c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh cu\u1ed9c \u0111ua c\u1ee7a b\u1ea1n. Ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p v\u1edbi \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft v\u00e0 th\u1eed m\u1eb7c n\u00f3 \u00edt nh\u1ea5t m\u1ed9t l\u1ea7n trong bu\u1ed5i ch\u1ea1y d\u00e0i khi luy\u1ec7n t\u1eadp \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o tho\u1ea3i m\u00e1i v\u00e0 tr\u00e1nh c\u1ecd x\u00e1t. N\u1ebfu c\u00f3 b\u1ea5t k\u1ef3 \u0111i\u1ec3m c\u1ecd x\u00e1t n\u00e0o, h\u00e3y b\u00f4i kem ch\u1ed1ng c\u1ecd x\u00e1t tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u cu\u1ed9c \u0111ua.<\/p>

3. \u0110\u1eebng B\u1ecf Qua Nh\u1eefng Ng\u00e0y T\u1eadp Nh\u1eb9<\/h2>

M\u1ed9t trong nh\u1eefng b\u00e0i h\u1ecdc kh\u00f3 nh\u1ea5t m\u00e0 nhi\u1ec1u v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u00e3 h\u1ecdc \u0111\u01b0\u1ee3c l\u00e0 ph\u1ea3i th\u1eadt s\u1ef1 \u0111\u1ec3 nh\u1eefng ng\u00e0y t\u1eadp nh\u1eb9 tr\u1edf n\u00ean nh\u1eb9 nh\u00e0ng \u0111\u00fang ngh\u0129a. B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng m\u1ed9t s\u1ed1 v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p d\u00e0nh t\u1edbi 80% th\u1eddi gian luy\u1ec7n t\u1eadp c\u1ee7a h\u1ecd \u0111\u1ec3 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 d\u1ec5 d\u00e0ng kh\u00f4ng? <\/p>

Ch\u1ea1y ch\u1eadm \u0111\u00f2i h\u1ecfi s\u1ef1 t\u1ef1 tin v\u00e0o qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n. H\u00e3y ch\u1ea1y ch\u1eadm r\u00e3i khi k\u1ebf ho\u1ea1ch y\u00eau c\u1ea7u. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n c\u1ee7a b\u1ea1n ngh\u1ec9 ng\u01a1i kh\u1ecfi vi\u1ec7c ch\u1ea1y nhanh, v\u00e0 v\u1edbi b\u00e0i t\u1eadp ch\u1ea1y \u0111\u01a1n gi\u1ea3n v\u00e0 d\u1ec5 d\u00e0ng s\u1ebd cho ph\u00e9p c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i, sau \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y m\u1ea1nh m\u1ebd h\u01a1n v\u00e0 l\u00e2u d\u00e0i h\u01a1n. D\u1ea7n d\u1ea7n, t\u1ed1c \u0111\u1ed9 ch\u1ea1y d\u1ec5 d\u00e0ng c\u1ee7a b\u1ea1n s\u1ebd t\u0103ng l\u00ean, gi\u00fap b\u1ea1n ch\u1ea1y nhanh h\u01a1n m\u00e0 kh\u00f4ng c\u1ea7n nhi\u1ec1u n\u1ed7 l\u1ef1c.<\/p>

4. Qu\u00ean \u0110i\u1ec1u Ch\u1ec9nh T\u1ed1c \u0110\u1ed9 Ph\u00f9 H\u1ee3p<\/h2>

\u0110\u1eebng xu\u1ea5t ph\u00e1t qu\u00e1 nhanh v\u00e0o ng\u00e0y \u0111ua. D\u1ec5 b\u1ecb cu\u1ed1n theo \u0111\u00e1m \u0111\u00f4ng v\u00e0 t\u1ed1c \u0111\u1ed9 c\u1ee7a ng\u01b0\u1eddi kh\u00e1c, nh\u01b0ng \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n ki\u1ec7t s\u1ee9c s\u1edbm. B\u1ea1n c\u1ea7n luy\u1ec7n t\u1eadp v\u1edbi m\u1ed9t t\u1ed1c \u0111\u1ed9 c\u1ee5 th\u1ec3 v\u00e0 tu\u00e2n th\u1ee7 n\u00f3 v\u00e0o ng\u00e0y \u0111ua. H\u00e3y bi\u1ebft r\u00f5 t\u1ed1c \u0111\u1ed9 m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh v\u00e0 duy tr\u00ec n\u00f3 t\u1eeb \u0111\u1ea7u \u0111\u1ebfn cu\u1ed1i. <\/p>

N\u1ebfu b\u1ea1n ch\u1ea1y qu\u00e1 nhanh ban \u0111\u1ea7u, b\u1ea1n s\u1ebd d\u1ec5 b\u1ecb m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng th\u1ec3 duy tr\u00ec t\u1ed1c \u0111\u1ed9 cho \u0111\u1ebfn khi ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>

\"\"<\/figure><\/div>

5. Thay \u0110\u1ed5i Dinh D\u01b0\u1ee1ng v\u00e0 N\u01b0\u1edbc U\u1ed1ng<\/h2>

H\u00e3y th\u1eed nghi\u1ec7m k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng v\u00e0 n\u01b0\u1edbc u\u1ed1ng c\u1ee7a b\u1ea1n s\u1edbm v\u00e0 th\u01b0\u1eddng xuy\u00ean trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp. Ch\u1ecdn m\u1ed9t v\u00e0i bu\u1ed5i ch\u1ea1y d\u00e0i \u0111\u1ec3 \u0103n v\u00e0 u\u1ed1ng gi\u1ed1ng nh\u01b0 b\u1ea1n s\u1ebd l\u00e0m v\u00e0o ng\u00e0y \u0111ua. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n l\u00e0m quen v\u1edbi vi\u1ec7c h\u1ea5p th\u1ee5 th\u1ee9c \u0103n, gel v\u00e0 \u0111\u1ed3 u\u1ed1ng c\u1ee5 th\u1ec3. <\/p>

Khi \u0111\u00e3 t\u00ecm th\u1ea5y lo\u1ea1i th\u1ef1c ph\u1ea9m v\u00e0 \u0111\u1ed3 u\u1ed1ng ph\u00f9 h\u1ee3p, h\u00e3y tu\u00e2n th\u1ee7 k\u1ebf ho\u1ea1ch \u0111\u00f3 v\u00e0 \u0111\u1eebng thay \u0111\u1ed5i v\u00e0o ng\u00e0y \u0111ua \u0111\u1ec3 tr\u00e1nh c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 d\u1ea1 d\u00e0y ho\u1eb7c m\u1ea5t n\u01b0\u1edbc.<\/p>

M\u1ed9t cu\u1ed9c thi b\u00e1n ho\u1eb7c to\u00e0n marathon l\u00e0 cam k\u1ebft l\u1edbn v\u1ec1 th\u1eddi gian v\u00e0 n\u1ed7 l\u1ef1c. H\u00e3y tr\u00e1nh nh\u1eefng sai l\u1ea7m n\u00e0y \u0111\u1ec3 s\u1eb5n s\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n trong ng\u00e0y thi \u0111\u1ea5u.<\/p>

<\/p>

Ngu\u1ed3n : Trainingpeaks<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Luy\u1ec7n t\u1eadp cho m\u1ed9t cu\u1ed9c thi b\u00e1n ho\u1eb7c to\u00e0n marathon \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean nh\u1eabn v\u00e0 k\u1ef7 lu\u1eadt. D\u01b0\u1edbi \u0111\u00e2y<\/p>","protected":false},"author":1,"featured_media":12714,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[177],"tags":[],"class_list":["post-12716","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/01-Hiboost-Post-1500-x-3000-2.jpg","author_info":{"display_name":"duycan2000","author_link":"https:\/\/hiboostnutrition.com\/en\/author\/duycan2000\/"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/06\/01-Hiboost-Post-1500-x-3000-2.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12716"}],"collection":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/comments?post=12716"}],"version-history":[{"count":1,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12716\/revisions"}],"predecessor-version":[{"id":12717,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/12716\/revisions\/12717"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/12714"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=12716"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=12716"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=12716"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}