{"id":13047,"date":"2024-10-17T09:34:00","date_gmt":"2024-10-17T02:34:00","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13047"},"modified":"2024-11-07T10:45:29","modified_gmt":"2024-11-07T03:45:29","slug":"cai-thien-thoi-gian-chay-marathon","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/cai-thien-thoi-gian-chay-marathon\/","title":{"rendered":"10 B\u00ed Quy\u1ebft Gi\u00fap B\u1ea1n C\u1ea3i Thi\u1ec7n Th\u1eddi Gian Ch\u1ea1y Marathon"},"content":{"rendered":"

Ch\u1ea1y marathon kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eed th\u00e1ch v\u1ec1 s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n l\u00e0 s\u1ef1 ki\u00ean tr\u00ec v\u00e0 quy\u1ebft t\u00e2m. N\u1ebfu b\u1ea1n mu\u1ed1n v\u01b0\u1ee3t qua ch\u00ednh m\u00ecnh v\u00e0 c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch, h\u00e3y tham kh\u1ea3o 10 b\u00ed quy\u1ebft d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau.<\/p>

1. B\u1ed5 Sung Hai Bu\u1ed5i Ch\u1ea1y D\u00e0i M\u1ed7i Tu\u1ea7n<\/h3>

M\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch marathon l\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n. C\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i, th\u01b0\u1eddng k\u00e9o d\u00e0i h\u01a1n hai gi\u1edd ho\u1eb7c kho\u1ea3ng 16 km, gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng s\u1ee9c ch\u1ecbu \u0111\u1ef1ng v\u00e0 \u00fd ch\u00ed m\u1ea1nh m\u1ebd. Khi ch\u1ea1y d\u00e0i, h\u00e3y th\u1eed k\u1ebft h\u1ee3p m\u1ed9t v\u00e0i \u0111o\u1ea1n ch\u1ea1y nhanh trong l\u00fac b\u1ea1n \u0111\u00e3 m\u1ec7t m\u1ecfi \u0111\u1ec3 r\u00e8n luy\u1ec7n c\u00e1ch gi\u1eef t\u1ed1c \u0111\u1ed9 ngay c\u1ea3 khi c\u01a1 th\u1ec3 \u0111\u00e3 b\u1eaft \u0111\u1ea7u th\u1ea5m m\u1ec7t.<\/p>

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

2. Gi\u1ea3m Ho\u1eb7c H\u1ea1n Ch\u1ebf C\u00e1c Bu\u1ed5i T\u1eadp T\u1ed1c \u0110\u1ed9 Cao<\/h3>

Trong qu\u00e1 tr\u00ecnh chu\u1ea9n b\u1ecb cho marathon<\/a>, c\u00e1c bu\u1ed5i t\u1eadp d\u00e0i v\u1edbi t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh v\u00e0 s\u1ed1 km h\u1ee3p l\u00fd l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 ch\u1ee7 \u0111\u1ea1o. T\u1eadp t\u1ed1c \u0111\u1ed9 cao (speed work) c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch nh\u1ea5t \u0111\u1ecbnh, nh\u01b0ng c\u0169ng \u0111i k\u00e8m v\u1edbi nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1ec3 t\u0103ng c\u01b0\u1eddng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c qu\u00e1 l\u1edbn, b\u1ea1n c\u00f3 th\u1ec3 b\u1ed5 sung c\u00e1c b\u00e0i t\u1eadp ng\u1eafn nh\u01b0 ch\u1ea1y stride \u2013 ch\u1ea1y nhanh trong kho\u1ea3ng th\u1eddi gian ng\u1eafn v\u1edbi t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 1-3 km \u0111ua, gi\u00fap c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt v\u00e0 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng.<\/p>

3. T\u0103ng Kh\u1ed1i L\u01b0\u1ee3ng Ch\u1ea1y M\u1ed9t C\u00e1ch T\u1eeb T\u1eeb<\/h3>

Vi\u1ec7c t\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng ch\u1ea1y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 l\u1ef1c, tuy nhi\u00ean, n\u1ebfu t\u0103ng qu\u00e1 nhanh, b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i v\u1ea5n \u0111\u1ec1 ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c qu\u00e1 t\u1ea3i. H\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3, th\u00eam th\u1eddi gian ngh\u1ec9 ng\u01a1i n\u1ebfu c\u1ea7n, v\u00e0 c\u1ed1 g\u1eafng t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng m\u1ed9t c\u00e1ch t\u1eeb t\u1ed1n. \u0110\u00e2y l\u00e0 c\u00e1ch \u0111\u1ec3 ph\u00e1t tri\u1ec3n s\u1ee9c b\u1ec1n l\u00e2u d\u00e0i m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o an to\u00e0n.<\/p>

4. \u0110\u00e0o T\u1ea1o M\u1ed9t C\u00e1ch C\u1ee5 Th\u1ec3<\/h3>

H\u00e3y t\u1eadp trung v\u00e0o c\u00e1c bu\u1ed5i t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 s\u1eafp x\u1ebfp ch\u00fang h\u1ee3p l\u00fd. H\u1ea7u h\u1ebft c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n hai \u0111\u1ebfn ba bu\u1ed5i t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng trong v\u00f2ng 7-10 ng\u00e0y. H\u00e3y d\u00e0nh \u00edt nh\u1ea5t hai \u0111\u1ebfn ba ng\u00e0y \u0111\u1ec3 h\u1ed3i ph\u1ee5c gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o b\u1ea1n c\u00f3 \u0111\u1ee7 th\u1eddi gian ph\u1ee5c h\u1ed3i, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n s\u1ee9c m\u1ea1nh v\u00e0 t\u1ed1c \u0111\u1ed9 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>

5. Ch\u1ea1y Nh\u1eb9 Khi C\u1ea7n V\u00e0 Ch\u1ea1y M\u1ea1nh Khi C\u1ea7n<\/h3>

Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng m\u1eafc sai l\u1ea7m khi ch\u1ea1y qu\u00e1 nhanh \u1edf c\u00e1c bu\u1ed5i ch\u1ea1y nh\u1eb9, khi\u1ebfn c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ee7 th\u1eddi gian ph\u1ee5c h\u1ed3i v\u00e0 ph\u1ea3i g\u1eafng s\u1ee9c h\u01a1n \u1edf bu\u1ed5i t\u1eadp ti\u1ebfp theo. Khi c\u01a1 th\u1ec3 qu\u00e1 m\u1ec7t m\u1ecfi, c\u00e1c bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao s\u1ebd kh\u00f4ng hi\u1ec7u qu\u1ea3. V\u00ec v\u1eady, h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng c\u00e1c bu\u1ed5i ch\u1ea1y nh\u1eb9 th\u1eadt nh\u1eb9 nh\u00e0ng \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t hi\u1ec7u su\u1ea5t t\u1ed1i \u0111a trong nh\u1eefng bu\u1ed5i ch\u1ea1y c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>

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

6. H\u1ea1n Ch\u1ebf C\u00e1c Cu\u1ed9c \u0110ua Tr\u00ean 15 Km<\/h3>

C\u00e1c cu\u1ed9c \u0111ua d\u00e0i gi\u00fap b\u1ea1n ki\u1ec3m tra th\u1ec3 l\u1ef1c, nh\u01b0ng c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn th\u1eddi gian t\u1eadp luy\u1ec7n qu\u00fd gi\u00e1. Th\u1eddi gian ph\u1ee5c h\u1ed3i sau cu\u1ed9c \u0111ua c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n. H\u00e3y c\u00e2n nh\u1eafc ch\u1ec9 tham gia c\u00e1c cu\u1ed9c \u0111ua d\u00e0i nh\u01b0 15 km ho\u1eb7c h\u01a1n khi b\u1ea1n \u0111\u1ecbnh d\u00f9ng ch\u00fang nh\u01b0 bu\u1ed5i t\u1eadp luy\u1ec7n thay v\u00ec t\u1eadp luy\u1ec7n v\u1edbi m\u1ee5c ti\u00eau th\u00e0nh t\u00edch.<\/p>

7. Luy\u1ec7n T\u1eadp Tr\u00ean \u0110\u1ecba H\u00ecnh T\u01b0\u01a1ng T\u1ef1 V\u1edbi Cu\u1ed9c \u0110ua<\/h3>

\u0110\u1ec3 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t cho cu\u1ed9c \u0111ua, b\u1ea1n n\u00ean ch\u1ea1y t\u1eadp tr\u00ean \u0111\u1ecba h\u00ecnh v\u00e0 \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft t\u01b0\u01a1ng t\u1ef1 v\u1edbi cu\u1ed9c \u0111ua ch\u00ednh. N\u1ebfu b\u1ea1n t\u1eadp tr\u00ean m\u1eb7t \u0111\u01b0\u1eddng ph\u1eb3ng nh\u01b0ng cu\u1ed9c \u0111ua ch\u00ednh di\u1ec5n ra tr\u00ean \u0111\u1ecba h\u00ecnh \u0111\u1ed3i d\u1ed1c, \u0111i\u1ec1u \u0111\u00f3 s\u1ebd l\u00e0 m\u1ed9t b\u1ea5t l\u1ee3i. V\u00ec v\u1eady, h\u00e3y d\u00e0nh ph\u1ea7n l\u1edbn th\u1eddi gian t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n tr\u00ean b\u1ec1 m\u1eb7t \u0111\u1ecba h\u00ecnh t\u01b0\u01a1ng t\u1ef1 v\u1edbi cu\u1ed9c \u0111ua.<\/p>

8. H\u1ea1n Ch\u1ebf C\u00e1c Cu\u1ed9c \u0110ua Xa Nh\u00e0<\/h3>

Ch\u1ea1y \u0111ua \u1edf m\u1ed9t \u0111\u1ecba \u0111i\u1ec3m xa nh\u00e0 c\u00f3 th\u1ec3 th\u00fa v\u1ecb, nh\u01b0ng c\u0169ng \u0111i k\u00e8m v\u1edbi nhi\u1ec1u chi ph\u00ed v\u00e0 r\u1ee7i ro. Th\u1eddi ti\u1ebft c\u00f3 th\u1ec3 kh\u00f4ng thu\u1eadn l\u1ee3i ho\u1eb7c s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb \u1ea3nh h\u01b0\u1edfng do l\u1ecbch tr\u00ecnh di chuy\u1ec3n. Thay v\u00e0o \u0111\u00f3, h\u00e3y ch\u1ecdn m\u1ed9t v\u00e0i cu\u1ed9c \u0111ua g\u1ea7n nh\u00e0 v\u00e0 quan s\u00e1t th\u1eddi ti\u1ebft khi cu\u1ed9c \u0111ua g\u1ea7n k\u1ec1 \u0111\u1ec3 \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh tham gia.<\/p>

9. \u0110\u1ea7u T\u01b0 V\u00e0o T\u1eadp Luy\u1ec7n S\u1ee9c M\u1ea1nh V\u00e0 T\u1eadp Ch\u00e9o<\/h3>

C\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh kh\u00f4ng ch\u1ec9 t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u1ee7a c\u01a1 b\u1eafp m\u00e0 c\u00f2n gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. \u0110\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u00ean 40 tu\u1ed5i, vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh c\u00e0ng tr\u1edf n\u00ean quan tr\u1ecdng. C\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0 deadlift m\u1ed9t ch\u00e2n c\u00f3 th\u1ec3 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng c\u1ee7a kh\u1edbp m\u1eaft c\u00e1 v\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng.<\/p>

T\u1eadp luy\u1ec7n ch\u00e9o nh\u01b0 \u0111\u1ea1p xe, b\u01a1i l\u1ed9i v\u00e0 leo n\u00fai gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n m\u00e0 kh\u00f4ng g\u00e2y \u00e1p l\u1ef1c l\u1edbn l\u00ean c\u00e1c kh\u1edbp. Th\u00eam m\u1ed9t chu k\u1ef3 \u0111\u1ea1p xe v\u00e0 b\u01a1i l\u1ed9i trong k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao.<\/p>

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

10. \u01afu Ti\u00ean Th\u1eddi Gian Ph\u1ee5c H\u1ed3i<\/h3>

Qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i v\u00e0 tr\u1edf n\u00ean m\u1ea1nh m\u1ebd h\u01a1n. H\u00e3y xem x\u00e9t vi\u1ec7c massage, t\u1eafm mu\u1ed1i Epsom ho\u1eb7c c\u00e1c ho\u1ea1t \u0111\u1ed9ng ph\u1ee5c h\u1ed3i nh\u1eb9 nh\u00e0ng. K\u1ebf ho\u1ea1ch gi\u1ea3m t\u1ea3i (taper) th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u kho\u1ea3ng 14-21 ng\u00e0y tr\u01b0\u1edbc cu\u1ed9c \u0111ua ch\u00ednh, gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng cho ng\u00e0y thi \u0111\u1ea5u.<\/p>

<\/p>

Ngu\u1ed3n : https:\/\/www.trainingpeaks.com\/blog\/ten-tips-for-a-faster-marathon\/<\/a><\/p>

<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ea1y marathon kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eed th\u00e1ch v\u1ec1 s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n l\u00e0 s\u1ef1 ki\u00ean tr\u00ec v\u00e0 quy\u1ebft t\u00e2m. N\u1ebfu<\/p>","protected":false},"author":1,"featured_media":13054,"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-13047","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\/11\/10-Bi-Quyet-Giup-Ban-Cai-Thien-Thoi-Gian-Chay-Marathon-4.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\/11\/10-Bi-Quyet-Giup-Ban-Cai-Thien-Thoi-Gian-Chay-Marathon-4.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13047"}],"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=13047"}],"version-history":[{"count":3,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13047\/revisions"}],"predecessor-version":[{"id":13053,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13047\/revisions\/13053"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13054"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}