{"id":13028,"date":"2024-10-27T10:00:27","date_gmt":"2024-10-27T03:00:27","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13028"},"modified":"2024-10-27T10:23:41","modified_gmt":"2024-10-27T03:23:41","slug":"bi-quyet-hoi-phuc-sau-khi-chay-marathon","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/bi-quyet-hoi-phuc-sau-khi-chay-marathon\/","title":{"rendered":"B\u00ed quy\u1ebft h\u1ed3i ph\u1ee5c sau khi ch\u1ea1y Marathon"},"content":{"rendered":"

Ch\u1ea1y marathon l\u00e0 m\u1ed9t th\u1eed th\u00e1ch c\u1ef1c \u0111\u1ea1i \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, \u0111\u00f2i h\u1ecfi s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng kh\u00f4ng ch\u1ec9 tr\u01b0\u1edbc m\u00e0 c\u00f2n sau cu\u1ed9c \u0111ua. Qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng kh\u00f4ng k\u00e9m g\u00ec qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n, v\u00e0 vi\u1ec7c ph\u1ee5c h\u1ed3i \u0111\u00fang c\u00e1ch s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c ch\u1ea5n th\u01b0\u01a1ng, \u0111\u1ed3ng th\u1eddi chu\u1ea9n b\u1ecb t\u1ed1t h\u01a1n cho nh\u1eefng th\u1eed th\u00e1ch ti\u1ebfp theo. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd cung c\u1ea5p cho b\u1ea1n nh\u1eefng chi\u1ebfn l\u01b0\u1ee3c v\u00e0 b\u00ed quy\u1ebft to\u00e0n di\u1ec7n nh\u1ea5t \u0111\u1ec3 ph\u1ee5c h\u1ed3i hi\u1ec7u qu\u1ea3 sau khi ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng 42,195km \u0111\u1ea7y th\u00e1ch th\u1ee9c.<\/p>

Giai \u0111o\u1ea1n ph\u1ee5c h\u1ed3i ngay sau khi v\u1ec1 \u0111\u00edch<\/h2>

Duy tr\u00ec v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/h3>

Kho\u1ea3nh kh\u1eafc v\u1ec1 \u0111\u00edch lu\u00f4n tr\u00e0n ng\u1eadp c\u1ea3m x\u00fac v\u00e0 ni\u1ec1m vui chi\u1ebfn th\u1eafng. Tuy nhi\u00ean, \u0111\u1eebng \u0111\u1ec3 c\u1ea3m x\u00fac \u0111\u00f3 khi\u1ebfn b\u1ea1n d\u1eebng l\u1ea1i ho\u00e0n to\u00e0n. M\u1eb7c d\u00f9 b\u1ea3n n\u0103ng t\u1ef1 nhi\u00ean l\u00e0 mu\u1ed1n ng\u1ed3i ho\u1eb7c n\u1eb1m xu\u1ed1ng ngay sau khi v\u1ec1 \u0111\u00edch, nh\u01b0ng \u0111i\u1ec1u n\u00e0y kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t cho c\u01a1 th\u1ec3. Thay v\u00e0o \u0111\u00f3, h\u00e3y ti\u1ebfp t\u1ee5c di chuy\u1ec3n b\u1eb1ng c\u00e1ch \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng trong kho\u1ea3ng 10-15 ph\u00fat. Ho\u1ea1t \u0111\u1ed9ng n\u00e0y gi\u00fap tim \u0111\u1eadp ch\u1eadm d\u1ea7n m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean, h\u1ed7 tr\u1ee3 h\u1ec7 tu\u1ea7n ho\u00e0n quay v\u1ec1 tr\u1ea1ng th\u00e1i b\u00ecnh th\u01b0\u1eddng v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 \u0111\u1ea9y acid lactic ra kh\u1ecfi c\u01a1 b\u1eafp m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>

\"ch\u1ea1y<\/figure><\/div>

Chi\u1ebfn l\u01b0\u1ee3c dinh d\u01b0\u1ee1ng v\u00e0 hydrat h\u00f3a<\/h3>

Trong 30-60 ph\u00fat \u0111\u1ea7u ti\u00ean sau cu\u1ed9c \u0111ua, c\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 “c\u1eeda s\u1ed5 v\u00e0ng”, vi\u1ec7c b\u1ed5 sung dinh d\u01b0\u1ee1ng \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. C\u01a1 th\u1ec3 l\u00fac n\u00e0y c\u1ea7n kho\u1ea3ng 200-300 calo t\u1eeb nh\u1eefng th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a, v\u1edbi t\u1ef7 l\u1ec7 carbohydrate v\u00e0 protein l\u00fd t\u01b0\u1edfng l\u00e0 3:1 ho\u1eb7c 4:1. Trong th\u1eddi ti\u1ebft n\u00f3ng, c\u00e1c \u0111\u1ed3 u\u1ed1ng ph\u1ee5c h\u1ed3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u, trong khi th\u1eddi ti\u1ebft l\u1ea1nh, m\u1ed9t b\u00e1t soup \u1ea5m c\u00f3 th\u1ec3 l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p h\u01a1n. Vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc c\u1ea7n \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n trong 48 gi\u1edd \u0111\u1ea7u ti\u00ean sau cu\u1ed9c \u0111ua, kh\u00f4ng ch\u1ec9 \u0111\u1ec3 b\u00f9 \u0111\u1eafp l\u01b0\u1ee3ng n\u01b0\u1edbc \u0111\u00e3 m\u1ea5t m\u00e0 c\u00f2n \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u00e0o th\u1ea3i c\u00e1c s\u1ea3n ph\u1ea9m trao \u0111\u1ed5i ch\u1ea5t.<\/p>

C\u00e1c bi\u1ec7n ph\u00e1p h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 h\u1ecdc sau khi ch\u1ea1y marathon<\/h3>

Vi\u1ec7c ph\u1ee5c h\u1ed3i c\u01a1 h\u1ecdc c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch khoa h\u1ecdc v\u00e0 c\u00f3 tr\u00ecnh t\u1ef1. N\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n, vi\u1ec7c ng\u00e2m n\u01b0\u1edbc l\u1ea1nh trong 5-10 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam v\u00e0 \u0111au nh\u1ee9c c\u01a1. Sau \u0111\u00f3, th\u1ef1c hi\u1ec7n t\u01b0 th\u1ebf g\u00e1c ch\u00e2n l\u00ean t\u01b0\u1eddng (Viparita Karani) trong 5-10 ph\u00fat s\u1ebd gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n v\u00e0 gi\u1ea3m ph\u00f9 n\u1ec1 \u1edf ch\u00e2n. Tuy nhi\u00ean, c\u1ea7n tr\u00e1nh c\u00e1c \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 m\u1ea1nh trong 2-6 gi\u1edd \u0111\u1ea7u ti\u00ean v\u00e0 \u0111\u1eb7c bi\u1ec7t kh\u00f4ng n\u00ean massage trong v\u00f2ng 24 gi\u1edd \u0111\u1ea7u \u0111\u1ec3 tr\u00e1nh g\u00e2y t\u1ed5n th\u01b0\u01a1ng th\u00eam cho c\u00e1c m\u00f4 c\u01a1 \u0111ang trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/p>

K\u1ebf ho\u1ea1ch ph\u1ee5c h\u1ed3i theo tu\u1ea7n<\/h2>

Tu\u1ea7n 1: Ngh\u1ec9 ng\u01a1i v\u00e0 v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/h3>

Tu\u1ea7n \u0111\u1ea7u ti\u00ean sau marathon l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng nh\u1ea5t trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. Trong th\u1eddi gian n\u00e0y, c\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c t\u1eadp trung v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p nh\u01b0 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng, \u0111\u1ea1p xe v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p, b\u01a1i l\u1ed9i nh\u1eb9 ho\u1eb7c yoga c\u01a1 b\u1ea3n. C\u00e1c bu\u1ed5i t\u1eadp n\u00ean \u0111\u01b0\u1ee3c gi\u1edbi h\u1ea1n trong kho\u1ea3ng 30 ph\u00fat v\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 lu\u00f4n l\u1eafng nghe ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3. \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 th\u1eddi \u0111i\u1ec3m \u0111\u1ec3 th\u1eed th\u00e1ch gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n th\u00e2n m\u00e0 l\u00e0 giai \u0111o\u1ea1n \u0111\u1ec3 cho ph\u00e9p c\u01a1 th\u1ec3 th\u00edch nghi v\u00e0 h\u1ed3i ph\u1ee5c.<\/p>

Tu\u1ea7n 2: T\u00e1i kh\u1edfi \u0111\u1ed9ng nh\u1eb9<\/h3>

Sang tu\u1ea7n th\u1ee9 hai, n\u1ebfu c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 \u0111\u00e3 s\u1eb5n s\u00e0ng, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u nh\u1eefng bu\u1ed5i ch\u1ea1y b\u1ed9 nh\u1eb9 nh\u00e0ng k\u00e9o d\u00e0i t\u1eeb 30-60 ph\u00fat. \u0110i\u1ec3m quan tr\u1ecdng l\u00e0 duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 t\u1eadp trung v\u00e0o c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 h\u01a1n l\u00e0 theo \u0111u\u1ed5i t\u1ed1c \u0111\u1ed9 hay qu\u00e3ng \u0111\u01b0\u1eddng. C\u00e1c ho\u1ea1t \u0111\u1ed9ng xen k\u1ebd v\u1eabn n\u00ean \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i to\u00e0n di\u1ec7n. N\u1ebfu v\u1eabn c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu ho\u1eb7c \u0111au nh\u1ee9c, kh\u00f4ng n\u00ean mi\u1ec5n c\u01b0\u1ee1ng quay l\u1ea1i ch\u1ea1y b\u1ed9 m\u00e0 h\u00e3y ti\u1ebfp t\u1ee5c v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u00f3 t\u00e1c \u0111\u1ed9ng th\u1ea5p.<\/p>

Tu\u1ea7n 3: T\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9<\/h3>

\u0110\u1ebfn tu\u1ea7n th\u1ee9 ba, v\u1edbi \u0111i\u1ec1u ki\u1ec7n qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i di\u1ec5n ra thu\u1eadn l\u1ee3i, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u0103ng th\u1eddi gian v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n. C\u00f3 th\u1ec3 th\u1eed nghi\u1ec7m v\u1edbi m\u1ed9t s\u1ed1 \u0111o\u1ea1n tempo nh\u1eb9 v\u00e0 b\u1ed5 sung c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh c\u01a1 b\u1ea3n. Tuy nhi\u00ean, vi\u1ec7c t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb v\u00e0 c\u00f3 ki\u1ec3m so\u00e1t, tr\u00e1nh vi\u1ec7c t\u0103ng \u0111\u1ed9t ng\u1ed9t c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng. C\u00e1c ho\u1ea1t \u0111\u1ed9ng xen k\u1ebd v\u1eabn \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i v\u00e0 duy tr\u00ec th\u1ec3 l\u1ef1c t\u1ed5ng th\u1ec3.<\/p>

Tu\u1ea7n 4: Quay l\u1ea1i l\u1ecbch tr\u00ecnh b\u00ecnh th\u01b0\u1eddng<\/h3>

Sau b\u1ed1n tu\u1ea7n, ph\u1ea7n l\u1edbn ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 quay tr\u1edf l\u1ea1i v\u1edbi l\u1ecbch t\u1eadp luy\u1ec7n b\u00ecnh th\u01b0\u1eddng tr\u01b0\u1edbc marathon. Tuy nhi\u00ean, vi\u1ec7c t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 v\u1eabn c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch c\u00f3 h\u1ec7 th\u1ed1ng. C\u00e1c ho\u1ea1t \u0111\u1ed9ng ph\u1ee5c h\u1ed3i nh\u01b0 gi\u00e3n c\u01a1, yoga hay b\u01a1i l\u1ed9i v\u1eabn n\u00ean \u0111\u01b0\u1ee3c duy tr\u00ec nh\u01b0 m\u1ed9t ph\u1ea7n kh\u00f4ng th\u1ec3 thi\u1ebfu trong k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n t\u1ed5ng th\u1ec3.<\/p>

\"ch\u1ea1y<\/figure><\/div>

Nh\u1eefng l\u01b0u \u00fd \u0111\u1eb7c bi\u1ec7t trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i<\/h2>

Gi\u1ea5c ng\u1ee7 v\u00e0 ngh\u1ec9 ng\u01a1i<\/h3>

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau marathon. C\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c \u0111\u1ea3m b\u1ea3o t\u1eeb 7-9 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam trong m\u00f4i tr\u01b0\u1eddng tho\u1ea3i m\u00e1i v\u00e0 y\u00ean t\u0129nh. M\u1ed9t gi\u1ea5c ng\u1ee7 tr\u01b0a ng\u1eafn 20-30 ph\u00fat c\u0169ng c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. Trong th\u1eddi gian n\u00e0y, n\u00ean h\u1ea1n ch\u1ebf c\u00e1c ho\u1ea1t \u0111\u1ed9ng g\u00e2y c\u0103ng th\u1eb3ng v\u1ec1 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n \u0111\u1ec3 t\u1ea1o \u0111i\u1ec1u ki\u1ec7n t\u1ed1t nh\u1ea5t cho c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c.<\/p>

Dinh d\u01b0\u1ee1ng d\u00e0i h\u1ea1n<\/h3>

Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng sau marathon c\u1ea7n \u0111\u01b0\u1ee3c duy tr\u00ec m\u1ed9t c\u00e1ch khoa h\u1ecdc v\u00e0 c\u00e2n b\u1eb1ng. Protein \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ph\u1ee5c h\u1ed3i v\u00e0 t\u00e1i t\u1ea1o c\u01a1 b\u1eafp, trong khi carbohydrate ch\u1ea5t l\u01b0\u1ee3ng cao gi\u00fap b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh c\u00f9ng v\u1edbi vitamin v\u00e0 kho\u00e1ng ch\u1ea5t thi\u1ebft y\u1ebfu c\u0169ng c\u1ea7n \u0111\u01b0\u1ee3c \u0111\u1ea3m b\u1ea3o trong kh\u1ea9u ph\u1ea7n \u0103n h\u00e0ng ng\u00e0y. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean c\u1eaft gi\u1ea3m calo \u0111\u1ed9t ng\u1ed9t trong giai \u0111o\u1ea1n n\u00e0y, v\u00ec c\u01a1 th\u1ec3 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>

Theo d\u00f5i d\u1ea5u hi\u1ec7u ch\u1ea5n th\u01b0\u01a1ng<\/h3>

Qu\u00e1 tr\u00ecnh theo d\u00f5i v\u00e0 ph\u00e1t hi\u1ec7n s\u1edbm c\u00e1c d\u1ea5u hi\u1ec7u ch\u1ea5n th\u01b0\u01a1ng \u0111\u00f3ng vai tr\u00f2 quy\u1ebft \u0111\u1ecbnh trong vi\u1ec7c \u0111\u1ea3m b\u1ea3o s\u1ef1 ph\u1ee5c h\u1ed3i an to\u00e0n v\u00e0 hi\u1ec7u qu\u1ea3. C\u1ea7n \u0111\u1eb7c bi\u1ec7t ch\u00fa \u00fd \u0111\u1ebfn nh\u1eefng c\u01a1n \u0111au k\u00e9o d\u00e0i h\u01a1n m\u1ed9t tu\u1ea7n, \u0111au m\u1ed9t b\u00ean kh\u00f4ng c\u00e2n x\u1ee9ng, \u0111au t\u0103ng d\u1ea7n theo th\u1eddi gian ho\u1eb7c \u0111au \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn d\u00e1ng \u0111i b\u00ecnh th\u01b0\u1eddng. N\u1ebfu g\u1eb7p b\u1ea5t k\u1ef3 d\u1ea5u hi\u1ec7u n\u00e0o trong s\u1ed1 n\u00e0y, vi\u1ec7c tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia y t\u1ebf l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft.<\/p>

Qu\u1ea3n l\u00fd t\u00e2m l\u00fd<\/h3>

Kh\u00eda c\u1ea1nh t\u00e2m l\u00fd trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i th\u01b0\u1eddng b\u1ecb b\u1ecf qua nh\u01b0ng l\u1ea1i c\u00f3 t\u1ea7m quan tr\u1ecdng kh\u00f4ng k\u00e9m c\u00e1c y\u1ebfu t\u1ed1 th\u1ec3 ch\u1ea5t. Vi\u1ec7c ch\u1ea5p nh\u1eadn th\u1eddi gian ngh\u1ec9 ng\u01a1i l\u00e0 c\u1ea7n thi\u1ebft v\u00e0 kh\u00f4ng n\u00ean v\u1ed9i v\u00e0ng quay l\u1ea1i t\u1eadp luy\u1ec7n l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng. \u0110\u1eb7t ra c\u00e1c m\u1ee5c ti\u00eau m\u1edbi m\u1ed9t c\u00e1ch th\u1ef1c t\u1ebf v\u00e0 tr\u00e1nh so s\u00e1nh v\u1edbi ng\u01b0\u1eddi kh\u00e1c s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i di\u1ec5n ra thu\u1eadn l\u1ee3i h\u01a1n. H\u00e3y d\u00e0nh th\u1eddi gian \u0111\u1ec3 t\u1eadn h\u01b0\u1edfng th\u00e0nh t\u00edch \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch cho nh\u1eefng m\u1ee5c ti\u00eau ti\u1ebfp theo m\u1ed9t c\u00e1ch khoa h\u1ecdc.<\/p>

C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p (FAQ)<\/h2>

1. Sau bao l\u00e2u t\u00f4i c\u00f3 th\u1ec3 quay l\u1ea1i ch\u1ea1y b\u1ed9<\/a> b\u00ecnh th\u01b0\u1eddng?<\/strong> Qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n sau marathon th\u01b0\u1eddng k\u00e9o d\u00e0i t\u1eeb 4-6 tu\u1ea7n. Tuy nhi\u00ean, th\u1eddi gian n\u00e0y c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 m\u1ee9c \u0111\u1ed9 chu\u1ea9n b\u1ecb tr\u01b0\u1edbc gi\u1ea3i, c\u01b0\u1eddng \u0111\u1ed9 ch\u1ea1y trong cu\u1ed9c \u0111ua v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe c\u00e1 nh\u00e2n. Vi\u1ec7c quan tr\u1ecdng l\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 kh\u00f4ng v\u1ed9i v\u00e0ng quay l\u1ea1i t\u1eadp luy\u1ec7n khi ch\u01b0a th\u1ef1c s\u1ef1 s\u1eb5n s\u00e0ng.<\/p>

2. T\u00f4i c\u00f3 n\u00ean massage ngay sau khi ch\u1ea1y kh\u00f4ng?<\/strong> Massage ngay sau khi ho\u00e0n th\u00e0nh marathon kh\u00f4ng ph\u1ea3i l\u00e0 \u00fd t\u01b0\u1edfng t\u1ed1t. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean \u0111\u1ee3i \u00edt nh\u1ea5t 24 gi\u1edd sau cu\u1ed9c \u0111ua \u0111\u1ec3 cho c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i ban \u0111\u1ea7u. Vi\u1ec7c massage qu\u00e1 s\u1edbm c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng th\u00eam cho c\u00e1c m\u00f4 c\u01a1 \u0111ang trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c t\u1ed5ng th\u1ec3.<\/p>

3. L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ph\u00e2n bi\u1ec7t gi\u1eefa \u0111au c\u01a1 b\u00ecnh th\u01b0\u1eddng v\u00e0 ch\u1ea5n th\u01b0\u01a1ng?<\/strong> \u0110au c\u01a1 b\u00ecnh th\u01b0\u1eddng sau t\u1eadp luy\u1ec7n (DOMS) th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong kho\u1ea3ng 24-48 gi\u1edd sau cu\u1ed9c \u0111ua v\u00e0 s\u1ebd gi\u1ea3m d\u1ea7n theo th\u1eddi gian. C\u1ea3m gi\u00e1c \u0111au n\u00e0y th\u01b0\u1eddng \u0111\u1ed3ng \u0111\u1ec1u \u1edf c\u1ea3 hai b\u00ean c\u01a1 th\u1ec3 v\u00e0 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn d\u00e1ng \u0111i b\u00ecnh th\u01b0\u1eddng. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu c\u01a1n \u0111au k\u00e9o d\u00e0i tr\u00ean m\u1ed9t tu\u1ea7n, t\u1eadp trung m\u1ed9t b\u00ean c\u01a1 th\u1ec3 ho\u1eb7c t\u0103ng d\u1ea7n theo th\u1eddi gian, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a ch\u1ea5n th\u01b0\u01a1ng c\u1ea7n \u0111\u01b0\u1ee3c th\u0103m kh\u00e1m.<\/p>

4. C\u00f3 c\u1ea7n thi\u1ebft ph\u1ea3i b\u1ed5 sung protein sau marathon kh\u00f4ng?<\/strong> Protein \u0111\u00f3ng vai tr\u00f2 thi\u1ebft y\u1ebfu trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau marathon. Vi\u1ec7c b\u1ed5 sung protein k\u1ebft h\u1ee3p v\u1edbi carbohydrate theo t\u1ef7 l\u1ec7 3:1 ho\u1eb7c 4:1 trong kho\u1ea3ng th\u1eddi gian 30-60 ph\u00fat sau cu\u1ed9c \u0111ua s\u1ebd gi\u00fap t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. Tuy nhi\u00ean, vi\u1ec7c b\u1ed5 sung c\u1ea7n \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n m\u1ed9t c\u00e1ch c\u00e2n \u0111\u1ed1i v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u c\u01a1 th\u1ec3.<\/p>

5. T\u00f4i c\u00f3 th\u1ec3 t\u1eadp gym trong th\u1eddi gian ph\u1ee5c h\u1ed3i kh\u00f4ng?<\/strong> Trong tu\u1ea7n \u0111\u1ea7u ti\u00ean sau marathon, n\u00ean tr\u00e1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eadp gym c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao. T\u1eeb tu\u1ea7n th\u1ee9 hai, c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi c\u00e1c b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 theo ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3. <\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y marathon l\u00e0 m\u1ed9t th\u1eed th\u00e1ch c\u1ef1c \u0111\u1ea1i \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 con ng\u01b0\u1eddi, \u0111\u00f2i h\u1ecfi s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9<\/p>","protected":false},"author":1,"featured_media":13038,"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-13028","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\/10\/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\/10\/01-Hiboost-Post-1500-x-3000-2.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13028"}],"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=13028"}],"version-history":[{"count":3,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13028\/revisions"}],"predecessor-version":[{"id":13037,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13028\/revisions\/13037"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13038"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}