{"id":13087,"date":"2024-11-05T19:04:59","date_gmt":"2024-11-05T12:04:59","guid":{"rendered":"https:\/\/hiboostnutrition.com\/?p=13087"},"modified":"2024-12-10T23:14:22","modified_gmt":"2024-12-10T16:14:22","slug":"co-nen-thay-doi-giay-chay-bo","status":"publish","type":"post","link":"https:\/\/hiboostnutrition.com\/en\/co-nen-thay-doi-giay-chay-bo\/","title":{"rendered":"C\u00f3 N\u00ean Thay \u0110\u1ed5i Gi\u00e0y Ch\u1ea1y B\u1ed9 C\u1ee7a B\u1ea1n? L\u1ee3i \u00cdch V\u00e0 \u0110i\u1ec1u C\u1ea7n C\u00e2n Nh\u1eafc"},"content":{"rendered":"

Gi\u00e0y ch\u1ea1y b\u1ed9 l\u00e0 ng\u01b0\u1eddi b\u1ea1n \u0111\u1ed3ng h\u00e0nh kh\u00f4ng th\u1ec3 thi\u1ebfu c\u1ee7a b\u1ea5t k\u1ef3 runner<\/a> n\u00e0o. Vi\u1ec7c t\u00ecm \u0111\u01b0\u1ee3c \u0111\u00f4i gi\u00e0y “ch\u00e2n \u00e1i” ph\u00f9 h\u1ee3p v\u1edbi h\u00ecnh d\u00e1ng b\u00e0n ch\u00e2n, mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t khi ch\u1ea1y l\u00e0 \u0111i\u1ec1u khi\u1ebfn ch\u00fang ta trung th\u00e0nh v\u1edbi m\u1ed9t m\u1eabu gi\u00e0y duy nh\u1ea5t trong th\u1eddi gian d\u00e0i. Nh\u01b0ng li\u1ec7u vi\u1ec7c ch\u1ec9 s\u1eed d\u1ee5ng m\u1ed9t m\u1eabu gi\u00e0y duy nh\u1ea5t c\u00f3 ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t? Thay \u0111\u1ed5i v\u00e0 lu\u00e2n phi\u00ean s\u1eed d\u1ee5ng nhi\u1ec1u lo\u1ea1i gi\u00e0y ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng, c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u00e0 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd v\u1eadn \u0111\u1ed9ng c\u1ee7a m\u00ecnh.<\/p>

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C\u00f3 N\u00ean Thay \u0110\u1ed5i Gi\u00e0y Ch\u1ea1y B\u1ed9 C\u1ee7a B\u1ea1n? L\u1ee3i \u00cdch V\u00e0 \u0110i\u1ec1u C\u1ea7n C\u00e2n Nh\u1eafc<\/figcaption><\/figure><\/div>

T\u1ea1i sao n\u00ean lu\u00e2n phi\u00ean gi\u00e0y ch\u1ea1y b\u1ed9?<\/h3>

1. Gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng do m\u00f2n kh\u00f4ng \u0111\u1ed3ng \u0111\u1ec1u<\/strong><\/h4>

Gi\u00e0y ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 ph\u1ea3n \u00e1nh phong c\u00e1ch ch\u1ea1y m\u00e0 c\u00f2n ch\u1ecbu \u1ea3nh h\u01b0\u1edfng b\u1edfi c\u00e1c th\u00f3i quen chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a b\u1ea1n. Khi s\u1eed d\u1ee5ng m\u1ed9t \u0111\u00f4i gi\u00e0y qu\u00e1 l\u00e2u, \u0111\u1ebf gi\u00e0y s\u1ebd b\u1ecb m\u00f2n kh\u00f4ng \u0111\u1ed3ng \u0111\u1ec1u, l\u00e0m gia t\u0103ng c\u00e1c chuy\u1ec3n \u0111\u1ed9ng sai l\u1ec7ch. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng ho\u1eb7c l\u00e0m tr\u1ea7m tr\u1ecdng h\u01a1n c\u00e1c v\u1ea5n \u0111\u1ec1 hi\u1ec7n c\u00f3.<\/p>

“Vi\u1ec7c lu\u00e2n phi\u00ean gi\u00e0y gi\u00fap gi\u1ea3m s\u1ef1 hao m\u00f2n c\u1ee7a gi\u00e0y, t\u1eeb \u0111\u00f3 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi c\u00e1c t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c t\u1eeb vi\u1ec7c di chuy\u1ec3n kh\u00f4ng \u0111\u00fang c\u00e1ch,” Dereck Steffe, chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, chia s\u1ebb.<\/p><\/blockquote>

2. T\u0103ng kh\u1ea3 n\u0103ng th\u00edch nghi c\u1ee7a c\u01a1 th\u1ec3<\/strong><\/h4>

M\u1ed7i \u0111\u00f4i gi\u00e0y c\u00f3 thi\u1ebft k\u1ebf kh\u00e1c nhau, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1ec1 chi\u1ec1u cao \u0111\u1ebf (stack height) v\u00e0 \u0111\u1ed9 ch\u00eanh l\u1ec7ch g\u00f3t \u2013 m\u0169i (heel-to-toe drop). Khi lu\u00e2n phi\u00ean s\u1eed d\u1ee5ng gi\u00e0y, b\u1ea1n gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nhi\u1ec1u ki\u1ec3u d\u00e1ng kh\u00e1c nhau, c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t v\u00e0 \u1ed5n \u0111\u1ecbnh c\u1ee7a b\u01b0\u1edbc ch\u1ea1y.<\/p>

3. K\u00e9o d\u00e0i tu\u1ed5i th\u1ecd gi\u00e0y<\/strong><\/h4>

Thay v\u00ec d\u1ed3n to\u00e0n b\u1ed9 t\u1ea3i tr\u1ecdng v\u00e0o m\u1ed9t \u0111\u00f4i gi\u00e0y, vi\u1ec7c s\u1eed d\u1ee5ng lu\u00e2n phi\u00ean nhi\u1ec1u \u0111\u00f4i s\u1ebd k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd c\u1ee7a t\u1eebng \u0111\u00f4i gi\u00e0y. \u0110i\u1ec1u n\u00e0y c\u0169ng gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m chi ph\u00ed trong d\u00e0i h\u1ea1n.<\/p>

L\u1ef1a ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p khi lu\u00e2n phi\u00ean<\/h3>

1. Ch\u00fa \u00fd \u0111\u1ebfn chi\u1ec1u cao \u0111\u1ebf (stack height)<\/strong><\/h4>

Chi\u1ec1u cao \u0111\u1ebf quy\u1ebft \u0111\u1ecbnh m\u1ee9c \u0111\u1ed9 h\u1ed7 tr\u1ee3 v\u00e0 c\u00e1ch b\u00e0n ch\u00e2n ti\u1ebfp x\u00fac v\u1edbi m\u1eb7t \u0111\u1ea5t. Nh\u1eefng \u0111\u00f4i gi\u00e0y \u0111\u1ebf cao th\u01b0\u1eddng ph\u00f9 h\u1ee3p cho ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i ho\u1eb7c ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng, trong khi gi\u00e0y \u0111\u1ebf th\u1ea5p s\u1ebd gi\u00fap k\u00edch ho\u1ea1t c\u00e1c nh\u00f3m c\u01a1 \u1edf ch\u00e2n t\u1ed1t h\u01a1n.<\/p>

2. \u0110\u1ed9 ch\u00eanh l\u1ec7ch g\u00f3t \u2013 m\u0169i (heel-to-toe drop)<\/strong><\/h4>

Gi\u00e0y c\u00f3 \u0111\u1ed9 ch\u00eanh l\u1ec7ch g\u00f3t \u2013 m\u0169i th\u1ea5p (minimalist shoes) gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 d\u1ebbo dai v\u00e0 s\u1ee9c m\u1ea1nh c\u1ee7a b\u00e0n ch\u00e2n, \u0111\u1eb7c bi\u1ec7t trong c\u00e1c bu\u1ed5i ch\u1ea1y ng\u1eafn. Ng\u01b0\u1ee3c l\u1ea1i, gi\u00e0y c\u00f3 \u0111\u1ed9 ch\u00eanh l\u1ec7ch cao mang l\u1ea1i s\u1ef1 \u00eam \u00e1i, gi\u1ea3m \u00e1p l\u1ef1c cho g\u00e2n Achilles v\u00e0 c\u00e1c c\u01a1 \u1edf ch\u00e2n.<\/p>

L\u1ee3i \u00edch t\u1eeb vi\u1ec7c ch\u1ea1y ch\u00e2n tr\u1ea7n (barefoot running)<\/h3>

Thay \u0111\u1ed5i gi\u00e0y kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c mua th\u00eam gi\u00e0y m\u1edbi, m\u00e0 c\u00f2n n\u00ean bao g\u1ed3m vi\u1ec7c ch\u1ea1y ch\u00e2n tr\u1ea7n. Ch\u1ea1y ch\u00e2n tr\u1ea7n gi\u00fap c\u1ea3i thi\u1ec7n k\u1ebft n\u1ed1i gi\u1eefa b\u00e0n ch\u00e2n v\u00e0 m\u1eb7t \u0111\u1ea5t, t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 v\u1edbi l\u1ef1c ph\u1ea3n h\u1ed3i t\u1eeb m\u1eb7t \u0111\u1ea5t.<\/p>

“H\u00e3y th\u00e1o gi\u00e0y ra khi b\u1ea1n \u1edf trong nh\u00e0 \u0111\u1ec3 ch\u00e2n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n v\u00e0 t\u1ef1 nhi\u00ean h\u01a1n,” Steffe g\u1ee3i \u00fd.<\/p><\/blockquote>

Gi\u1ea3i ph\u00e1p cho c\u00e1c v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn<\/h3>

1. Plantar Fasciitis v\u00e0 Achilles Tendinopathy<\/strong><\/h4>

N\u1ebfu b\u1ea1n g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 g\u00e2n ho\u1eb7c b\u00e0n ch\u00e2n, vi\u1ec7c thay \u0111\u1ed5i gi\u00e0y v\u1edbi c\u00e1c th\u00f4ng s\u1ed1 kh\u00e1c nhau c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c.<\/p>