{"id":13064,"date":"2024-10-24T20:54:00","date_gmt":"2024-10-24T13:54:00","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13064"},"modified":"2024-11-07T21:09:38","modified_gmt":"2024-11-07T14:09:38","slug":"bi-quyet-chuyen-tu-chay-marathon-sang-ultramarathon-huong-dan-tu-a-den-z","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/bi-quyet-chuyen-tu-chay-marathon-sang-ultramarathon-huong-dan-tu-a-den-z\/","title":{"rendered":"B\u00ed quy\u1ebft Chuy\u1ec3n T\u1eeb Ch\u1ea1y Marathon Sang UltraMarathon: H\u01b0\u1edbng D\u1eabn T\u1eeb A \u0110\u1ebfn Z"},"content":{"rendered":"

UltraMarathon L\u00e0 G\u00ec?<\/strong><\/p>

UltraMarathon, hay c\u00f2n g\u1ecdi l\u00e0 si\u00eau marathon, l\u00e0 m\u1ed9t cu\u1ed9c \u0111ua v\u01b0\u1ee3t qua gi\u1edbi h\u1ea1n c\u1ee7a c\u1ef1 ly marathon<\/a> truy\u1ec1n th\u1ed1ng (42,195 km). Th\u00f4ng th\u01b0\u1eddng, c\u00e1c gi\u1ea3i UltraMarathon b\u1eaft \u0111\u1ea7u t\u1eeb 50 km v\u00e0 c\u00f3 th\u1ec3 l\u00ean \u0111\u1ebfn 100 km, 100 d\u1eb7m (kho\u1ea3ng 160 km) ho\u1eb7c xa h\u01a1n. UltraMarathon kh\u00f4ng ch\u1ec9 th\u1eed th\u00e1ch v\u1ec1 th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n ki\u1ec3m tra c\u1ea3 \u00fd ch\u00ed c\u1ee7a ng\u01b0\u1eddi tham gia, \u0111\u00f2i h\u1ecfi ng\u01b0\u1eddi ch\u1ea1y ph\u1ea3i th\u00edch nghi v\u1edbi \u0111\u1ecba h\u00ecnh \u0111a d\u1ea1ng, t\u1eeb \u0111\u01b0\u1eddng m\u00f2n, n\u00fai non cho \u0111\u1ebfn r\u1eebng r\u1eadm hay sa m\u1ea1c.<\/p>

T\u1ea1i Vi\u1ec7t Nam, c\u00e1c gi\u1ea3i UltraMarathon \u0111ang ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn, mang \u0111\u1ebfn c\u01a1 h\u1ed9i tr\u1ea3i nghi\u1ec7m c\u1ea3nh quan thi\u00ean nhi\u00ean tuy\u1ec7t \u0111\u1eb9p c\u1ee7a \u0111\u1ea5t n\u01b0\u1edbc, t\u1eeb r\u1eebng nhi\u1ec7t \u0111\u1edbi, n\u00fai non \u0111\u1ebfn bi\u1ec3n \u0111\u1ea3o. M\u1ed9t s\u1ed1 gi\u1ea3i n\u1ed5i b\u1eadt ph\u1ea3i k\u1ec3 \u0111\u1ebfn nh\u01b0 Vietnam Mountain Marathon \u1edf Sa Pa, Dalat Ultra Trail \u1edf \u0110\u00e0 L\u1ea1t, Vietnam Jungle Marathon \u1edf P\u00f9 Lu\u00f4ng, v\u00e0 Con Dao Ultra Marathon. Nh\u1eefng cu\u1ed9c \u0111ua n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0 th\u1eed th\u00e1ch v\u1ec1 kho\u1ea3ng c\u00e1ch, m\u00e0 c\u00f2n \u0111\u01b0a b\u1ea1n v\u00e0o h\u00e0nh tr\u00ecnh kh\u00e1m ph\u00e1 v\u00e0 chinh ph\u1ee5c ch\u00ednh m\u00ecnh.<\/p>

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

L\u1eadp K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n<\/strong><\/p>

Khi b\u1ea1n quy\u1ebft \u0111\u1ecbnh b\u01b0\u1edbc v\u00e0o th\u1ebf gi\u1edbi UltraMarathon, \u0111i\u1ec1u \u0111\u1ea7u ti\u00ean c\u1ea7n l\u00e0m l\u00e0 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n chi ti\u1ebft v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau. V\u00ec c\u1ef1 ly d\u00e0i \u0111\u00f2i h\u1ecfi nhi\u1ec1u th\u1eddi gian v\u00e0 c\u00f4ng s\u1ee9c h\u01a1n, h\u00e3y ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 cam k\u1ebft v\u1edbi qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n n\u00e0y.<\/p>

  1. B\u1eaft \u0111\u1ea7u v\u1edbi k\u1ebf ho\u1ea1ch hu\u1ea5n luy\u1ec7n c\u1ee5 th\u1ec3<\/strong>: B\u1ea1n c\u00f3 th\u1ec3 t\u00ecm m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n s\u1eb5n ho\u1eb7c thu\u00ea hu\u1ea5n luy\u1ec7n vi\u00ean \u0111\u1ec3 h\u01b0\u1edbng d\u1eabn. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 x\u00e1c \u0111\u1ecbnh th\u1eddi gian b\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh cho vi\u1ec7c t\u1eadp luy\u1ec7n m\u1ed7i tu\u1ea7n. \u0110\u1ed1i v\u1edbi c\u1ef1 ly 50 km, n\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t, b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb trong v\u00f2ng kho\u1ea3ng 12 tu\u1ea7n. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y d\u00e0nh kho\u1ea3ng 24 tu\u1ea7n \u0111\u1ec3 t\u1eadp luy\u1ec7n k\u1ef9 c\u00e0ng h\u01a1n.<\/li>\n\n
  2. Th\u1eddi gian v\u00e0 l\u1ecbch tr\u00ecnh<\/strong>: H\u00e3y chu\u1ea9n b\u1ecb cho t\u1eebng ch\u1eb7ng \u0111\u01b0\u1eddng, t\u0103ng d\u1ea7n qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 \u0111\u1ed9 kh\u00f3 \u0111\u1ec3 l\u00e0m quen v\u1edbi c\u1ea3m gi\u00e1c ch\u1ea1y d\u00e0i. N\u1ebfu b\u1ea1n mu\u1ed1n tham gia c\u00e1c gi\u1ea3i t\u1eeb 50 km \u0111\u1ebfn 100 km, h\u00e3y th\u00eam t\u1eeb 8 \u0111\u1ebfn 10 tu\u1ea7n t\u1eadp luy\u1ec7n chuy\u00ean s\u00e2u \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u1ec3 l\u1ef1c v\u00e0 \u0111\u1ed9 b\u1ec1n t\u1ed1i \u01b0u.<\/li><\/ol>

    5 M\u1eb9o \u0110\u1ec3 C\u00f3 M\u00e0n Tr\u00ecnh Di\u1ec5n T\u1ed1t Nh\u1ea5t Trong Gi\u1ea3i Ch\u1ea1y UltraMarathon<\/strong><\/p>

    1. Ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh t\u01b0\u01a1ng t\u1ef1 v\u1edbi \u0111\u01b0\u1eddng \u0111ua<\/strong>
      \u0110a ph\u1ea7n c\u00e1c gi\u1ea3i UltraMarathon s\u1ebd \u0111\u01b0a b\u1ea1n v\u00e0o nh\u1eefng \u0111o\u1ea1n \u0111\u01b0\u1eddng m\u00f2n ho\u1eb7c \u0111\u1ecba h\u00ecnh g\u1ed3 gh\u1ec1, kh\u00e1c h\u1eb3n v\u1edbi \u0111\u01b0\u1eddng ph\u1ed1 b\u1eb1ng ph\u1eb3ng c\u1ee7a marathon. N\u1ebfu b\u1ea1n s\u1ed1ng \u1edf khu \u0111\u00f4 th\u1ecb, c\u00f3 th\u1ec3 s\u1ebd ph\u1ea3i t\u00ecm nh\u1eefng cung \u0111\u01b0\u1eddng ph\u00f9 h\u1ee3p ho\u1eb7c di chuy\u1ec3n xa h\u01a1n \u0111\u1ec3 t\u1eadp luy\u1ec7n. \u0110\u1ecba h\u00ecnh m\u00f2n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ph\u00e1 v\u1ee1 th\u00f3i quen, t\u1ea1o n\u00ean c\u00e1c t\u00ecnh hu\u1ed1ng m\u1edbi, \u0111\u1ed3ng th\u1eddi gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n kh\u1ea3 n\u0103ng x\u1eed l\u00fd t\u00ecnh hu\u1ed1ng b\u1ea5t ng\u1edd khi ch\u1ea1y.<\/li><\/ol>
      \"\"<\/figure><\/div>
      1. B\u1ecf qua c\u00e1i t\u00f4i c\u00e1 nh\u00e2n<\/strong>
        N\u1ebfu \u0111\u00e3 quen v\u1edbi c\u00e1c c\u1ef1 ly marathon, b\u1ea1n s\u1ebd th\u1ea5y r\u1eb1ng UltraMarathon kh\u00f4ng c\u00f2n l\u00e0 cu\u1ed9c \u0111ua c\u1ee7a t\u1ed1c \u0111\u1ed9 m\u00e0 l\u00e0 cu\u1ed9c \u0111ua c\u1ee7a s\u1ef1 ki\u00ean tr\u00ec. C\u1ea7n \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 linh ho\u1ea1t d\u1ef1a tr\u00ean \u0111\u1ecba h\u00ecnh v\u00e0 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea3n th\u00e2n thay v\u00ec c\u1ed1 g\u1eafng duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u0111\u1ed3ng \u0111\u1ec1u. Thay v\u00ec ch\u00fa \u00fd v\u00e0o c\u00e1c m\u1ed1c th\u1eddi gian c\u1ee5 th\u1ec3, b\u1ea1n n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp th\u1edf, ki\u1ec3m so\u00e1t th\u1ec3 l\u1ef1c v\u00e0 c\u00e2n b\u1eb1ng n\u0103ng l\u01b0\u1ee3ng cho ch\u1eb7ng \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n
      2. \u01afu ti\u00ean th\u1eddi gian \u0111\u1ee9ng ch\u00e2n thay v\u00ec s\u1ed1 km<\/strong>
        Th\u1eddi gian b\u1ea1n \u0111\u1ee9ng tr\u00ean ch\u00e2n quan tr\u1ecdng h\u01a1n nhi\u1ec1u so v\u1edbi s\u1ed1 km b\u1ea1n ch\u1ea1y. Khi ch\u1ea1y off-road, \u0111\u1ed9 d\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng c\u00f3 th\u1ec3 kh\u00f4ng quan tr\u1ecdng b\u1eb1ng th\u1eddi gian b\u1ea1n ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi s\u1ef1 m\u1ec7t m\u1ecfi. V\u00ec v\u1eady, t\u1eadp trung v\u00e0o nh\u1ecbp tim v\u00e0 gi\u1eef \u1edf v\u00f9ng aerobic (v\u00f9ng nh\u1ecbp tim th\u1ea5p) s\u1ebd gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng h\u01a1n. Ch\u1ec9 s\u1ed1 th\u1eddi gian t\u1eadp luy\u1ec7n m\u1ed7i tu\u1ea7n v\u00e0 th\u1eddi gian ch\u1ea1y li\u00ean t\u1ee5c m\u1ed7i l\u1ea7n s\u1ebd l\u00e0 y\u1ebfu t\u1ed1 ch\u00ednh gi\u00fap b\u1ea1n l\u00e0m quen v\u1edbi c\u1ef1 ly ultra.<\/li>\n\n
      3. Th\u1eed nghi\u1ec7m v\u00e0 th\u00edch nghi v\u1edbi h\u1ec7 th\u1ed1ng dinh d\u01b0\u1ee1ng v\u00e0 b\u00f9 n\u01b0\u1edbc<\/strong>
        Khi t\u1eadp luy\u1ec7n cho UltraMarathon, b\u1ea1n c\u1ea7n bi\u1ebft khi n\u00e0o c\u01a1 th\u1ec3 c\u1ea7n th\u00eam n\u01b0\u1edbc ho\u1eb7c n\u0103ng l\u01b0\u1ee3ng. \u0110i\u1ec1u ch\u1ec9nh dinh d\u01b0\u1ee1ng trong l\u00fac ch\u1ea1y, t\u1eeb vi\u1ec7c u\u1ed1ng n\u01b0\u1edbc, b\u1ed5 sung ch\u1ea5t \u0111i\u1ec7n gi\u1ea3i, cho \u0111\u1ebfn vi\u1ec7c d\u00f9ng th\u1ee9c \u0103n nh\u1eb9 khi ch\u1ea1y l\u00e0 r\u1ea5t c\u1ea7n thi\u1ebft. C\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i ch\u00ednh l\u00e0 l\u00fac b\u1ea1n th\u1eed nghi\u1ec7m c\u00e1c ph\u01b0\u01a1ng ph\u00e1p n\u00e0y. Ch\u1ea1y ultra l\u00e0 h\u00e0nh tr\u00ecnh t\u00ecm hi\u1ec3u v\u00e0 \u0111i\u1ec1u ch\u1ec9nh sao cho c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 v\u01b0\u1ee3t qua nh\u1eefng ch\u1eb7ng \u0111\u01b0\u1eddng d\u00e0i m\u1ed9t c\u00e1ch b\u1ec1n b\u1ec9 nh\u1ea5t.<\/li><\/ol>
        \"\"<\/figure><\/div>
        1. B\u1ea1n m\u1ea1nh m\u1ebd h\u01a1n b\u1ea1n ngh\u0129<\/strong>
          Ch\u1ea1y ultra kh\u00f4ng ch\u1ec9 th\u1eed th\u00e1ch v\u1ec1 th\u1ec3 ch\u1ea5t m\u00e0 c\u00f2n l\u00e0 b\u00e0i ki\u1ec3m tra t\u00e2m l\u00fd. Khi \u0111\u1ed1i m\u1eb7t v\u1edbi c\u1ea3m gi\u00e1c ki\u1ec7t s\u1ee9c ho\u1eb7c mu\u1ed1n b\u1ecf cu\u1ed9c, h\u00e3y chia nh\u1ecf cu\u1ed9c \u0111ua th\u00e0nh t\u1eebng ch\u1eb7ng, t\u1eeb tr\u1ea1m ti\u1ebfp t\u1ebf n\u00e0y \u0111\u1ebfn tr\u1ea1m ti\u1ebfp t\u1ebf kh\u00e1c. S\u1eed d\u1ee5ng c\u00e1c c\u00f4ng c\u1ee5 \u0111\u1ed9ng vi\u00ean tinh th\u1ea7n nh\u01b0 nh\u1ea1c, mantra ho\u1eb7c s\u1ef1 h\u1ed7 tr\u1ee3 t\u1eeb ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh s\u1ebd gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua kh\u00f3 kh\u0103n v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau cu\u1ed1i c\u00f9ng.<\/li><\/ol>

          H\u1ed3i Ph\u1ee5c Sau Gi\u1ea3i Ch\u1ea1y UltraMarathon<\/strong><\/p>

          V\u00ec c\u1ef1 ly ultra d\u00e0i h\u01a1n nhi\u1ec1u so v\u1edbi marathon, qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c c\u0169ng s\u1ebd c\u1ea7n th\u00eam th\u1eddi gian. Sau gi\u1ea3i, h\u00e3y d\u00e0nh kho\u1ea3ng 7-10 ng\u00e0y ch\u1ea1y nh\u1eb9 ho\u1eb7c tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u00edt t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 th\u1ec3, v\u00e0 t\u1eeb 10-14 ng\u00e0y tr\u01b0\u1edbc khi quay l\u1ea1i l\u1ecbch t\u1eadp luy\u1ec7n b\u00ecnh th\u01b0\u1eddng. Nh\u1eefng c\u01a1n \u0111au nh\u1ee9c c\u00f3 th\u1ec3 k\u00e9o d\u00e0i, nh\u01b0ng \u0111\u00f3 l\u00e0 \u0111i\u1ec1u t\u1ef1 nhi\u00ean v\u00ec c\u01a1 th\u1ec3 \u0111\u00e3 tr\u1ea3i qua m\u1ed9t b\u00e0i t\u1eadp kh\u1eafc nghi\u1ec7t.<\/p>

          Ngu\u1ed3n : trainingpeaks.com<\/a><\/p>

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

          UltraMarathon L\u00e0 G\u00ec? UltraMarathon, hay c\u00f2n g\u1ecdi l\u00e0 si\u00eau marathon, l\u00e0 m\u1ed9t cu\u1ed9c \u0111ua v\u01b0\u1ee3t qua gi\u1edbi h\u1ea1n c\u1ee7a c\u1ef1<\/p>","protected":false},"author":1,"featured_media":13070,"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":[177,184],"tags":[],"class_list":["post-13064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","category-su-kien-giai-chay"],"featured_image_src":"https:\/\/hiboostnutrition.com\/wp-content\/uploads\/2024\/11\/Bi-quyet-Chuyen-Tu-Chay-Marathon-Sang-UltraMarathon.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\/Bi-quyet-Chuyen-Tu-Chay-Marathon-Sang-UltraMarathon.jpg","_links":{"self":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13064"}],"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=13064"}],"version-history":[{"count":2,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13064\/revisions"}],"predecessor-version":[{"id":13071,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/posts\/13064\/revisions\/13071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media\/13070"}],"wp:attachment":[{"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/media?parent=13064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/categories?post=13064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiboostnutrition.com\/en\/wp-json\/wp\/v2\/tags?post=13064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}