{"id":6151,"date":"2026-10-12T11:29:01","date_gmt":"2026-10-12T04:29:01","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=6151"},"modified":"2026-10-12T11:29:03","modified_gmt":"2026-10-12T04:29:03","slug":"tu-the-chay-bo","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/","title":{"rendered":"6 T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 chu\u1ea9n t\u1eeb \u0110\u1ea7u xu\u1ed1ng Ch\u00e2n cho ng\u01b0\u1eddi m\u1edbi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> \u0111\u00fang l\u00e0 \u0111\u1ea7u th\u1eb3ng, vai th\u1ea3 l\u1ecfng, th\u00e2n h\u01a1i nghi\u00eang t\u1eeb h\u00f4ng, tay g\u1eadp 90 \u0111\u1ed9 v\u00e0 ch\u00e2n ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng. B\u00e0i vi\u1ebft h\u01b0\u1edbng d\u1eabn anh ch\u1ecb t\u1eebng b\u1ed9 ph\u1eadn, c\u00e1ch h\u00edt th\u1edf, c\u00e1c l\u1ed7i hay g\u1eb7p c\u00f9ng quy tr\u00ecnh kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng \u0111\u1ec3 m\u1ed7i bu\u1ed5i ch\u1ea1y an to\u00e0n, nh\u1eb9 nh\u00e0ng h\u01a1n.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i Dung<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Tu_the_chay_bo_dung_chuan_cho_nguoi_moi_bat_dau\" >T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Dau_va_mat_giu_dau_thang_nhin_ve_phia_truoc_3_den_6_met\" >\u0110\u1ea7u v\u00e0 m\u1eaft: gi\u1eef \u0111\u1ea7u th\u1eb3ng, nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc 3 \u0111\u1ebfn 6 m\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Vai_va_than_tren_tha_long_vai_nghieng_nhe_tu_hong\" >Vai v\u00e0 th\u00e2n tr\u00ean: th\u1ea3 l\u1ecfng vai, nghi\u00eang nh\u1eb9 t\u1eeb h\u00f4ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Canh_tay_va_ban_tay_khuyu_gap_90_do_nam_tay_nhu_cam_qua_trung\" >C\u00e1nh tay v\u00e0 b\u00e0n tay: khu\u1ef7u g\u1eadp 90 \u0111\u1ed9, n\u1eafm tay nh\u01b0 c\u1ea7m qu\u1ea3 tr\u1ee9ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Hong_va_khung_xuong_chau_giu_khung_chau_o_vi_tri_trung_tinh\" >H\u00f4ng v\u00e0 khung x\u01b0\u01a1ng ch\u1eadu: gi\u1eef khung ch\u1eadu \u1edf v\u1ecb tr\u00ed trung t\u00ednh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Chan_va_cach_sai_buoc_buoc_vua_phai_tiep_dat_ngay_duoi_hong\" >Ch\u00e2n v\u00e0 c\u00e1ch s\u1ea3i b\u01b0\u1edbc: b\u01b0\u1edbc v\u1eeba ph\u1ea3i, ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Ky_thuat_tiep_dat_trong_tu_the_chay_bo_uu_tien_phan_giua_ban_chan\" >K\u1ef9 thu\u1eadt ti\u1ebfp \u0111\u1ea5t trong t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9: \u01b0u ti\u00ean ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Hit_tho_dung_cach_khi_chay\" >H\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Tho_bang_co_hoanh_tho_bung_giup_hit_sau_hon_tho_nguc\" >Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (th\u1edf b\u1ee5ng) gi\u00fap h\u00edt s\u00e2u h\u01a1n th\u1edf ng\u1ef1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Nhip_tho_theo_buoc_chay_2_2_hoac_3_2_tuy_toc_do\" >Nh\u1ecbp th\u1edf theo b\u01b0\u1edbc ch\u1ea1y: 2:2 ho\u1eb7c 3:2 t\u00f9y t\u1ed1c \u0111\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Ket_hop_mui_va_mieng_khi_tang_toc\" >K\u1ebft h\u1ee3p m\u0169i v\u00e0 mi\u1ec7ng khi t\u0103ng t\u1ed1c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Cac_loi_sai_tu_the_chay_bo_thuong_gap_va_rui_ro_tiem_an\" >C\u00e1c l\u1ed7i sai t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p v\u00e0 r\u1ee7i ro ti\u1ec1m \u1ea9n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Loi_qua_sai_chan_tiep_dat_qua_xa_phia_truoc_than_nguoi\" >L\u1ed7i qu\u00e1 s\u1ea3i ch\u00e2n: ti\u1ebfp \u0111\u1ea5t qu\u00e1 xa ph\u00eda tr\u01b0\u1edbc th\u00e2n ng\u01b0\u1eddi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Gu_lung_hoac_nga_nguoi_qua_muc_khi_met\" >G\u00f9 l\u01b0ng ho\u1eb7c ng\u1ea3 ng\u01b0\u1eddi qu\u00e1 m\u1ee9c khi m\u1ec7t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Gong_vai_gio_tay_qua_cao\" >G\u1ed3ng vai, gi\u01a1 tay qu\u00e1 cao<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Cach_tu_kiem_tra_va_cai_thien_tu_the_chay_bo\" >C\u00e1ch t\u1ef1 ki\u1ec3m tra v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Dung_%E2%80%9Cthan_chu%E2%80%9D_nham_trong_dau_khi_chay\" >D\u00f9ng &#8220;th\u1ea7n ch\u00fa&#8221; nh\u1ea9m trong \u0111\u1ea7u khi ch\u1ea1y<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Nho_nguoi_quay_video_hoac_chay_truoc_guong\" >Nh\u1edd ng\u01b0\u1eddi quay video ho\u1eb7c ch\u1ea1y tr\u01b0\u1edbc g\u01b0\u01a1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Bai_tap_bo_tro_giup_buoc_chay_vung_hon\" >B\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 gi\u00fap b\u01b0\u1edbc ch\u1ea1y v\u1eefng h\u01a1n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Quy_trinh_bo_tro_truoc_va_sau_khi_chay_de_tranh_chan_thuong\" >Quy tr\u00ecnh b\u1ed5 tr\u1ee3 tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Truoc_khi_chay_khoi_dong_ky_10_den_15_phut\" >Tr\u01b0\u1edbc khi ch\u1ea1y: kh\u1edfi \u0111\u1ed9ng k\u1ef9 10 \u0111\u1ebfn 15 ph\u00fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Sau_khi_chay_di_bo_nhe_va_gian_co_tinh\" >Sau khi ch\u1ea1y: \u0111i b\u1ed9 nh\u1eb9 v\u00e0 gi\u00e3n c\u01a1 t\u0129nh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Trang_bi_giay_vua_phom_chan_va_trang_phuc_thoang_mat\" >Trang b\u1ecb: gi\u00e0y v\u1eeba phom ch\u00e2n v\u00e0 trang ph\u1ee5c tho\u00e1ng m\u00e1t<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Chay_bo_cung_gia_dinh_va_hanh_trinh_thay_doi_thoi_quen_tai_Minh_Tri_Thanh\" >Ch\u1ea1y b\u1ed9 c\u00f9ng gia \u0111\u00ecnh v\u00e0 h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i th\u00f3i quen t\u1ea1i Minh Tr\u00ed Th\u00e0nh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Cau_hoi_thuong_gap_ve_tu_the_chay_bo\" >C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/#Tai_lieu_tham_khao\" >T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tu_the_chay_bo_dung_chuan_cho_nguoi_moi_bat_dau\"><\/span>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> \u0111\u00fang chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi g\u1ed3m s\u00e1u ph\u1ea7n: \u0111\u1ea7u th\u1eb3ng v\u00e0 m\u1eaft nh\u00ecn xa, vai th\u1ea3 l\u1ecfng c\u00f9ng th\u00e2n nghi\u00eang nh\u1eb9 t\u1eeb h\u00f4ng, khu\u1ef7u tay g\u1eadp 90 \u0111\u1ed9, khung ch\u1eadu gi\u1eef trung t\u00ednh, b\u01b0\u1edbc ch\u00e2n v\u1eeba ph\u1ea3i v\u00e0 ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n. M\u1ed7i l\u1ea7n <strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-cho-nguoi-moi-bat-dau\/\" target=\"_blank\" rel=\"noreferrer noopener\">ch\u1ea1y b\u1ed9<\/a><\/strong>, c\u01a1 th\u1ec3 l\u1eb7p l\u1ea1i chuy\u1ec3n \u0111\u1ed9ng n\u00e0y h\u00e0ng ngh\u00ecn l\u1ea7n, n\u00ean ch\u1ec9 c\u1ea7n l\u1ec7ch m\u1ed9t ch\u00fat \u1edf \u0111\u1ea7u, vai hay b\u00e0n ch\u00e2n l\u00e0 s\u1ef1 m\u1ecfi s\u1ebd t\u00edch d\u1ea7n theo t\u1eebng b\u01b0\u1edbc. Anh ch\u1ecb kh\u00f4ng c\u1ea7n ch\u1ec9nh c\u00f9ng l\u00fac t\u1ea5t c\u1ea3, h\u00e3y \u0111i t\u1eeb tr\u00ean xu\u1ed1ng d\u01b0\u1edbi v\u00e0 l\u00e0m quen t\u1eebng ph\u1ea7n m\u1ed9t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dau_va_mat_giu_dau_thang_nhin_ve_phia_truoc_3_den_6_met\"><\/span>\u0110\u1ea7u v\u00e0 m\u1eaft: gi\u1eef \u0111\u1ea7u th\u1eb3ng, nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc 3 \u0111\u1ebfn 6 m\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi ch\u1ea1y, h\u00e3y gi\u1eef \u0111\u1ea7u th\u1eb3ng tr\u00ean c\u1ed5 v\u00e0 \u0111\u01b0a m\u1eaft nh\u00ecn v\u1ec1 ph\u00eda tr\u01b0\u1edbc kho\u1ea3ng 3 \u0111\u1ebfn 6 m\u00e9t, kh\u00f4ng d\u00e1n m\u1eaft xu\u1ed1ng ch\u00e2n. C\u00fai \u0111\u1ea7u khi\u1ebfn c\u1eb1m \u0111\u01b0a s\u00e1t ng\u1ef1c, v\u00f9ng c\u1ed5 g\u00e1y ph\u1ea3i g\u1ed3ng \u0111\u1ec3 \u0111\u1ee1 c\u00e1i \u0111\u1ea7u n\u1eb7ng, n\u00ean ch\u1ea1y m\u1ed9t l\u00fac l\u00e0 m\u1ecfi. Nh\u00ecn xa h\u01a1n gi\u00fap anh ch\u1ecb k\u1ecbp th\u1ea5y \u1ed5 g\u00e0, v\u1ec9a h\u00e8 hay ng\u01b0\u1eddi \u0111i ng\u01b0\u1ee3c chi\u1ec1u. Anh ch\u1ecb c\u00f3 th\u1ec3 h\u00ecnh dung c\u00f3 m\u1ed9t s\u1ee3i d\u00e2y nh\u1eb9 k\u00e9o \u0111\u1ec9nh \u0111\u1ea7u l\u00ean ph\u00eda tr\u1eddi. H\u00e0m th\u1ea3 l\u1ecfng, mi\u1ec7ng kh\u00f4ng m\u00edm ch\u1eb7t, \u00e1nh m\u1eaft d\u1ecbu thay v\u00ec c\u0103ng ra d\u00f5i theo t\u1eebng m\u00e9t \u0111\u01b0\u1eddng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vai_va_than_tren_tha_long_vai_nghieng_nhe_tu_hong\"><\/span>Vai v\u00e0 th\u00e2n tr\u00ean: th\u1ea3 l\u1ecfng vai, nghi\u00eang nh\u1eb9 t\u1eeb h\u00f4ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vai c\u1ea7n th\u1ea3 l\u1ecfng, c\u00f2n th\u00e2n ng\u01b0\u1eddi nghi\u00eang nh\u1eb9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc b\u1eaft \u0111\u1ea7u t\u1eeb kh\u1edbp h\u00f4ng ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n. \u0110\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 g\u00f9 l\u01b0ng hay ch\u1ec9 g\u1eadp m\u1ed7i ph\u1ea7n vai v\u1ec1 tr\u01b0\u1edbc. C\u1ea3 ng\u01b0\u1eddi nghi\u00eang nh\u01b0 m\u1ed9t thanh th\u01b0\u1edbc th\u1eb3ng, l\u01b0ng gi\u1eef d\u00e0i, ng\u1ef1c m\u1edf. C\u00f3 m\u1ed9t c\u00e1ch th\u1eed kh\u00e1 d\u1ec5. Anh ch\u1ecb \u0111\u1ee9ng th\u1eb3ng, hai ch\u00e2n kh\u00e9p, r\u1ed3i nghi\u00eang c\u1ea3 ng\u01b0\u1eddi v\u1ec1 tr\u01b0\u1edbc cho t\u1edbi khi c\u1ea3m th\u1ea5y s\u1eafp m\u1ea5t th\u0103ng b\u1eb1ng, l\u00fac \u0111\u00f3 ch\u00e2n s\u1ebd t\u1ef1 b\u01b0\u1edbc ra \u0111\u1ec3 \u0111\u1ee1 l\u1ea5y th\u00e2n. \u0110\u00f3 ch\u00ednh l\u00e0 \u0111\u1ed9 nghi\u00eang v\u1eeba \u0111\u1ee7 cho t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ee7a ng\u01b0\u1eddi m\u1edbi, gi\u00fap tr\u1ecdng l\u1ef1c \u0111\u1ea9y m\u00ecnh v\u1ec1 ph\u00eda tr\u01b0\u1edbc m\u00e0 kh\u00f4ng c\u1ea7n g\u1eafng s\u1ee9c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Canh_tay_va_ban_tay_khuyu_gap_90_do_nam_tay_nhu_cam_qua_trung\"><\/span>C\u00e1nh tay v\u00e0 b\u00e0n tay: khu\u1ef7u g\u1eadp 90 \u0111\u1ed9, n\u1eafm tay nh\u01b0 c\u1ea7m qu\u1ea3 tr\u1ee9ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y g\u1eadp khu\u1ef7u tay kho\u1ea3ng 90 \u0111\u1ed9 v\u00e0 vung tay nh\u1ecbp nh\u00e0ng theo tr\u1ee5c tr\u01b0\u1edbc sau, xu\u1ea5t ph\u00e1t t\u1eeb kh\u1edbp vai. B\u00e0n tay n\u1eafm nh\u1eb9, nh\u01b0 \u0111ang c\u1ea7m m\u1ed9t qu\u1ea3 tr\u1ee9ng m\u00e0 kh\u00f4ng mu\u1ed1n l\u00e0m v\u1ee1. Tay \u0111i ngang t\u1ea7m eo, kh\u00f4ng \u0111\u01b0a l\u00ean cao s\u00e1t c\u1eb1m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi ch\u1ea1y hay vung tay c\u1eaft ngang ng\u1ef1c. C\u00e1ch n\u00e0y khi\u1ebfn th\u00e2n ng\u01b0\u1eddi xoay qua xoay l\u1ea1i, t\u1ed1n n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u00f4ng gi\u00fap b\u01b0\u1edbc ch\u1ea1y nhanh h\u01a1n. Khi tay \u0111i th\u1eb3ng tr\u01b0\u1edbc sau, ch\u00e2n c\u0169ng b\u01b0\u1edbc theo nh\u1ecbp \u0111\u00f3 v\u00e0 c\u01a1 th\u1ec3 \u0111\u1ee1 ph\u1ea3i gi\u1eef th\u0103ng b\u1eb1ng, nh\u1edd v\u1eady <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> g\u1ecdn v\u00e0 nh\u1eb9 h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/tu-the-chay-bo-dung-chuan.png\" alt=\"T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang chu\u1ea9n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" class=\"wp-image-6171\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/tu-the-chay-bo-dung-chuan.png 1024w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/tu-the-chay-bo-dung-chuan-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/tu-the-chay-bo-dung-chuan-768x576.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">T\u01b0 th\u1ebf \u0111\u00fang chu\u1ea9n gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng khi ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hong_va_khung_xuong_chau_giu_khung_chau_o_vi_tri_trung_tinh\"><\/span>H\u00f4ng v\u00e0 khung x\u01b0\u01a1ng ch\u1eadu: gi\u1eef khung ch\u1eadu \u1edf v\u1ecb tr\u00ed trung t\u00ednh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khung ch\u1eadu trung t\u00ednh l\u00e0 v\u1ecb tr\u00ed kh\u00f4ng \u0111\u1ea9y m\u00f4ng ra sau, c\u0169ng kh\u00f4ng \u01b0\u1ee1n b\u1ee5ng ra tr\u01b0\u1edbc. Anh ch\u1ecb h\u00ecnh dung khung ch\u1eadu nh\u01b0 m\u1ed9t chi\u1ebfc b\u00e1t \u0111\u1ef1ng \u0111\u1ea7y n\u01b0\u1edbc, khi ch\u1ea1y c\u1ea7n gi\u1eef cho n\u01b0\u1edbc kh\u00f4ng \u0111\u1ed5 v\u1ec1 ph\u00eda n\u00e0o. Hai b\u00ean h\u00f4ng ngang b\u1eb1ng nhau \u0111\u1ec3 tr\u1ecdng l\u1ef1c \u0111\u01b0\u1ee3c chia \u0111\u1ec1u l\u00ean c\u01a1 m\u00f4ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 b\u1ee5ng si\u1ebft nh\u1eb9 s\u1ebd gi\u00fap gi\u1eef khung ch\u1eadu \u1ed5n \u0111\u1ecbnh. Khi h\u00f4ng b\u1ecb v\u00f5ng ho\u1eb7c l\u1ec7ch m\u1ed9t b\u00ean, l\u1ef1c d\u1ed3n v\u00e0o l\u01b0ng d\u01b0\u1edbi v\u00e0 m\u1ed9t b\u00ean g\u1ed1i nhi\u1ec1u h\u01a1n b\u00ean c\u00f2n l\u1ea1i, n\u00ean anh ch\u1ecb s\u1ebd th\u1ea5y m\u1ecfi kh\u00f4ng \u0111\u1ec1u hai b\u00ean.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chan_va_cach_sai_buoc_buoc_vua_phai_tiep_dat_ngay_duoi_hong\"><\/span>Ch\u00e2n v\u00e0 c\u00e1ch s\u1ea3i b\u01b0\u1edbc: b\u01b0\u1edbc v\u1eeba ph\u1ea3i, ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ea3i b\u01b0\u1edbc v\u1eeba ph\u1ea3i, \u0111\u1ec3 b\u00e0n ch\u00e2n ch\u1ea1m \u0111\u1ea5t ngay ph\u00eda d\u01b0\u1edbi h\u00f4ng thay v\u00ec v\u01b0\u01a1n xa ph\u00eda tr\u01b0\u1edbc. Khi \u0111i\u1ec3m ti\u1ebfp \u0111\u1ea5t n\u1eb1m th\u1eb3ng d\u01b0\u1edbi h\u00f4ng, ph\u1ea3n l\u1ef1c t\u1eeb m\u1eb7t \u0111\u1ea5t truy\u1ec1n l\u00ean \u0111\u1ea7u g\u1ed1i nh\u1eb9 h\u01a1n. B\u01b0\u1edbc ng\u1eafn l\u1ea1i m\u1ed9t ch\u00fat, nh\u1ecbp nhanh h\u01a1n m\u1ed9t ch\u00fat th\u01b0\u1eddng d\u1ec5 ch\u1ea1y v\u00e0 b\u1edbt m\u1ec7t h\u01a1n so v\u1edbi nh\u1eefng b\u01b0\u1edbc d\u00e0i. G\u1ed1i h\u01a1i g\u1eadp khi ch\u00e2n ch\u1ea1m \u0111\u1ea5t \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 ch\u1ed7 &#8220;nh\u00fan&#8221; h\u1ea5p th\u1ee5 l\u1ef1c. Ch\u00e2n kh\u00f4ng c\u1ea7n \u0111\u00e1 cao ra sau, ch\u1ec9 c\u1ea7n b\u00e0n ch\u00e2n nh\u1ea5c nh\u1eb9 kh\u1ecfi m\u1eb7t \u0111\u1ea5t r\u1ed3i h\u1ea1 xu\u1ed1ng \u0111\u00fang v\u1ecb tr\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ky_thuat_tiep_dat_trong_tu_the_chay_bo_uu_tien_phan_giua_ban_chan\"><\/span>K\u1ef9 thu\u1eadt ti\u1ebfp \u0111\u1ea5t trong t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9: \u01b0u ti\u00ean ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 ba ki\u1ec3u ti\u1ebfp \u0111\u1ea5t ch\u00ednh khi ch\u1ea1y, g\u1ed3m ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t ch\u00e2n, b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n v\u00e0 b\u1eb1ng m\u0169i ch\u00e2n. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, n\u00ean \u01b0u ti\u00ean ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n \u0111\u1ec3 l\u1ef1c ph\u00e2n b\u1ed5 \u0111\u1ec1u v\u00e0 an to\u00e0n h\u01a1n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>G\u00f3t ch\u00e2n:<\/strong> g\u00f3t ch\u1ea1m \u0111\u1ea5t \u0111\u1ea7u ti\u00ean, th\u01b0\u1eddng \u0111i k\u00e8m b\u01b0\u1edbc ch\u00e2n v\u01b0\u01a1n xa. L\u1ef1c va ch\u1ea1m d\u1ed3n v\u00e0o m\u1ed9t \u0111i\u1ec3m nh\u1ecf r\u1ed3i truy\u1ec1n th\u1eb3ng l\u00ean c\u1eb3ng ch\u00e2n v\u00e0 \u0111\u1ea7u g\u1ed1i.<\/li>\n\n\n\n<li><strong>Gi\u1eefa b\u00e0n ch\u00e2n:<\/strong> g\u1ea7n nh\u01b0 c\u1ea3 b\u00e0n ch\u00e2n ch\u1ea1m \u0111\u1ea5t c\u00f9ng l\u00fac, g\u00f3t h\u1ea1 nh\u1eb9 ngay sau \u0111\u00f3. L\u1ef1c \u0111\u01b0\u1ee3c chia ra nhi\u1ec1u \u0111i\u1ec3m h\u01a1n n\u00ean b\u01b0\u1edbc ch\u1ea1y \u00eam h\u01a1n.<\/li>\n\n\n\n<li><strong>M\u0169i ch\u00e2n:<\/strong> ph\u1ea7n b\u00e0n ch\u00e2n ph\u00eda tr\u01b0\u1edbc ch\u1ea1m \u0111\u1ea5t tr\u01b0\u1edbc. Ki\u1ec3u n\u00e0y \u0111\u00f2i h\u1ecfi b\u1eafp ch\u00e2n v\u00e0 g\u00e2n g\u00f3t kh\u1ecfe, n\u00ean ng\u01b0\u1eddi m\u1edbi d\u1ec5 b\u1ecb c\u0103ng c\u01a1 b\u1eafp ch\u00e2n n\u1ebfu l\u00e0m qu\u00e1 s\u1edbm.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a nh\u00f3m Daniel Lieberman (\u0110\u1ea1i h\u1ecdc Harvard), \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Nature n\u0103m 2010, ghi nh\u1eadn ng\u01b0\u1eddi ch\u1ea1y ch\u00e2n tr\u1ea7n ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ph\u1ea7n tr\u01b0\u1edbc b\u00e0n ch\u00e2n t\u1ea1o l\u1ef1c va ch\u1ea1m nh\u1ecf h\u01a1n ng\u01b0\u1eddi ch\u1ea1y gi\u00e0y ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t. Nghi\u00ean c\u1ee9u n\u00e0y kh\u00f4ng c\u00f3 ngh\u0129a ai c\u0169ng ph\u1ea3i \u0111\u1ed5i ki\u1ec3u ch\u1ea1y ngay, nh\u01b0ng n\u00f3 cho th\u1ea5y c\u00e1ch ch\u00e2n ch\u1ea1m \u0111\u1ea5t \u1ea3nh h\u01b0\u1edfng th\u1eadt s\u1ef1 \u0111\u1ebfn l\u1ef1c m\u00e0 c\u01a1 th\u1ec3 ph\u1ea3i g\u00e1nh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb m\u1ed9t ch\u1ecb ph\u1ee5 huynh h\u01a1n b\u1ed1n m\u01b0\u01a1i tu\u1ed5i, m\u1ed7i s\u00e1ng ch\u1ea1y c\u00f9ng con \u1edf c\u00f4ng vi\u00ean. Ch\u1ecb quen \u0111\u1eb7t g\u00f3t xu\u1ed1ng tr\u01b0\u1edbc v\u00e0 sau v\u00e0i tu\u1ea7n th\u1ea5y c\u1eb3ng ch\u00e2n hay n\u1eb7ng n\u1ec1. T\u00f4i g\u1ee3i \u00fd ch\u1ecb b\u01b0\u1edbc ng\u1eafn l\u1ea1i, ngh\u0129 \u0111\u1ebfn vi\u1ec7c &#8220;\u0111\u1eb7t c\u1ea3 b\u00e0n ch\u00e2n xu\u1ed1ng nh\u01b0 \u0111\u1eb7t m\u1ed9t t\u1edd gi\u1ea5y&#8221; v\u00e0 ch\u1ec9 ch\u1ea1y \u0111o\u1ea1n ng\u1eafn \u0111\u1ec3 l\u00e0m quen. Sau kho\u1ea3ng m\u1ed9t th\u00e1ng, ch\u1ecb k\u1ec3 b\u01b0\u1edbc ch\u1ea1y nh\u1eb9 h\u01a1n v\u00e0 hai m\u1eb9 con \u0111\u00e3 ch\u1ea1y \u0111\u01b0\u1ee3c l\u00e2u h\u01a1n m\u00e0 kh\u00f4ng ph\u1ea3i d\u1eebng gi\u1eefa ch\u1eebng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hit_tho_dung_cach_khi_chay\"><\/span>H\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00edt th\u1edf \u0111\u00fang c\u00e1ch khi ch\u1ea1y l\u00e0 d\u00f9ng c\u01a1 ho\u00e0nh \u0111\u1ec3 h\u00edt s\u00e2u b\u1eb1ng b\u1ee5ng, gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u theo b\u01b0\u1edbc ch\u00e2n nh\u01b0 nh\u1ecbp 2:2 ho\u1eb7c 3:2, v\u00e0 k\u1ebft h\u1ee3p c\u1ea3 m\u0169i l\u1eabn mi\u1ec7ng khi t\u0103ng t\u1ed1c. Nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf cu\u1ed9c s\u1edbm kh\u00f4ng ph\u1ea3i v\u00ec ch\u00e2n y\u1ebfu m\u00e0 v\u00ec th\u1edf d\u1ed3n, t\u1ee9c ng\u1ef1c v\u00e0 cu\u1ed1ng l\u00ean. H\u01a1i th\u1edf \u1ed5n \u0111\u1ecbnh s\u1ebd gi\u1eef nh\u1ecbp cho c\u1ea3 bu\u1ed5i ch\u1ea1y, \u0111i c\u00f9ng <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> chu\u1ea9n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tho_bang_co_hoanh_tho_bung_giup_hit_sau_hon_tho_nguc\"><\/span>Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (th\u1edf b\u1ee5ng) gi\u00fap h\u00edt s\u00e2u h\u01a1n th\u1edf ng\u1ef1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh, hay c\u00f2n g\u1ecdi l\u00e0 th\u1edf b\u1ee5ng, l\u00e0 c\u00e1ch h\u00edt v\u00e0o \u0111\u1ec3 b\u1ee5ng ph\u1ed3ng l\u00ean thay v\u00ec ch\u1ec9 n\u00e2ng ng\u1ef1c. C\u01a1 ho\u00e0nh l\u00e0 l\u1edbp c\u01a1 n\u1eb1m d\u01b0\u1edbi ph\u1ed5i, khi n\u00f3 h\u1ea1 xu\u1ed1ng kh\u00f4ng kh\u00ed \u0111i s\u00e2u xu\u1ed1ng ph\u1ea7n d\u01b0\u1edbi c\u1ee7a ph\u1ed5i n\u00ean m\u1ed7i h\u01a1i th\u1edf \u0111\u1ea7y \u0111\u1eb7n h\u01a1n. Th\u1edf ng\u1ef1c th\u00ec n\u00f4ng, nhanh v\u00e0 d\u1ec5 l\u00e0m vai g\u1ed3ng l\u00ean.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u00f3 th\u1ec3 t\u1eadp tr\u01b0\u1edbc khi ch\u1ea1y b\u1eb1ng c\u00e1ch n\u1eb1m ng\u1eeda, m\u1ed9t tay \u0111\u1eb7t l\u00ean ng\u1ef1c, m\u1ed9t tay \u0111\u1eb7t l\u00ean b\u1ee5ng. H\u00edt v\u00e0o b\u1eb1ng m\u0169i sao cho tay tr\u00ean b\u1ee5ng nh\u00f4 l\u00ean c\u00f2n tay tr\u00ean ng\u1ef1c g\u1ea7n nh\u01b0 \u0111\u1ee9ng y\u00ean, r\u1ed3i th\u1edf ra t\u1eeb t\u1eeb. T\u1eadp v\u00e0i ph\u00fat m\u1ed7i ng\u00e0y, khi ch\u1ea1y c\u01a1 th\u1ec3 s\u1ebd quen d\u1ea7n c\u00e1ch th\u1edf n\u00e0y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nhip_tho_theo_buoc_chay_2_2_hoac_3_2_tuy_toc_do\"><\/span>Nh\u1ecbp th\u1edf theo b\u01b0\u1edbc ch\u1ea1y: 2:2 ho\u1eb7c 3:2 t\u00f9y t\u1ed1c \u0111\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1ecbp th\u1edf \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi \u00e1p d\u1ee5ng l\u00e0 2:2, t\u1ee9c h\u00edt v\u00e0o trong hai b\u01b0\u1edbc v\u00e0 th\u1edf ra trong hai b\u01b0\u1edbc, ph\u00f9 h\u1ee3p khi ch\u1ea1y ch\u1eadm ho\u1eb7c ch\u1ea1y nh\u1eb9. Khi t\u1ed1c \u0111\u1ed9 t\u0103ng l\u00ean m\u1ed9t ch\u00fat, nhi\u1ec1u ng\u01b0\u1eddi chuy\u1ec3n sang nh\u1ecbp 3:2, h\u00edt v\u00e0o ba b\u01b0\u1edbc v\u00e0 th\u1edf ra hai b\u01b0\u1edbc. Nh\u1ecbp 3:2 c\u00f2n c\u00f3 \u0111i\u1ec3m hay l\u00e0 m\u1ed7i l\u1ea7n th\u1edf ra s\u1ebd r\u01a1i xen k\u1ebd v\u00e0o b\u00ean ch\u00e2n tr\u00e1i v\u00e0 ch\u00e2n ph\u1ea3i. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 g\u1ee3i \u00fd \u0111\u1ec3 anh ch\u1ecb th\u1eed, kh\u00f4ng ph\u1ea3i c\u00f4ng th\u1ee9c c\u1ed1 \u0111\u1ecbnh cho m\u1ecdi ng\u01b0\u1eddi. M\u1ed9t c\u00e1ch d\u1ec5 \u0111\u1ec3 bi\u1ebft m\u00ecnh \u0111ang ch\u1ea1y \u0111\u00fang s\u1ee9c l\u00e0 v\u1eabn n\u00f3i \u0111\u01b0\u1ee3c t\u1eebng c\u00e2u ng\u1eafn. N\u1ebfu th\u1edf d\u1ed3n t\u1edbi m\u1ee9c kh\u00f4ng n\u00f3i n\u1ed5i, h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 ho\u1eb7c xen v\u00e0i ph\u00fat \u0111i b\u1ed9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_hop_mui_va_mieng_khi_tang_toc\"><\/span>K\u1ebft h\u1ee3p m\u0169i v\u00e0 mi\u1ec7ng khi t\u0103ng t\u1ed1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi ch\u1ea1y nh\u1eb9, anh ch\u1ecb c\u00f3 th\u1ec3 h\u00edt b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng. L\u00fac t\u0103ng t\u1ed1c, c\u01a1 th\u1ec3 c\u1ea7n nhi\u1ec1u kh\u00f4ng kh\u00ed h\u01a1n n\u00ean vi\u1ec7c d\u00f9ng c\u1ea3 m\u0169i l\u1eabn mi\u1ec7ng \u0111\u1ec3 h\u00edt v\u00e0o l\u00e0 \u0111i\u1ec1u b\u00ecnh th\u01b0\u1eddng. \u0110\u1eebng c\u1ed1 ng\u1eadm mi\u1ec7ng ch\u1ec9 \u0111\u1ec3 &#8220;\u0111\u00fang s\u00e1ch&#8221; r\u1ed3i t\u1ef1 l\u00e0m m\u00ecnh ng\u1ed9p. \u0110i\u1ec1u c\u1ea7n gi\u1eef l\u00e0 h\u00e0m v\u00e0 m\u1eb7t th\u1ea3 l\u1ecfng, th\u1edf ra qua mi\u1ec7ng m\u1ed9t c\u00e1ch ch\u1ee7 \u0111\u1ed9ng v\u00e0 d\u1ee9t kho\u00e1t. M\u1ed9t khu\u00f4n m\u1eb7t c\u0103ng c\u1ee9ng th\u01b0\u1eddng k\u00e9o theo c\u1ed5 v\u00e0 vai c\u1ee9ng, n\u00ean khi th\u1ea5y m\u00ecnh nghi\u1ebfn r\u0103ng, h\u00e3y bu\u00f4ng h\u00e0m ra v\u00e0 th\u1edf ra d\u00e0i h\u01a1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cac_loi_sai_tu_the_chay_bo_thuong_gap_va_rui_ro_tiem_an\"><\/span>C\u00e1c l\u1ed7i sai t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p v\u00e0 r\u1ee7i ro ti\u1ec1m \u1ea9n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ba l\u1ed7i <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> th\u01b0\u1eddng g\u1eb7p l\u00e0 qu\u00e1 s\u1ea3i ch\u00e2n, g\u00f9 l\u01b0ng ho\u1eb7c ng\u1ea3 ng\u01b0\u1eddi khi m\u1ec7t, v\u00e0 g\u1ed3ng vai k\u00e8m gi\u01a1 tay qu\u00e1 cao. Qu\u00e1 s\u1ea3i ch\u00e2n d\u1ed3n l\u1ef1c l\u00ean kh\u1edbp g\u1ed1i, g\u00f9 l\u01b0ng k\u00e9o theo m\u1ecfi l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ed5, c\u00f2n g\u1ed3ng vai l\u00e0m c\u0103ng c\u1ee9ng c\u1ea3 ph\u1ea7n th\u00e2n tr\u00ean. Nh\u1eefng l\u1ed7i n\u00e0y th\u01b0\u1eddng l\u1ed9 ra khi anh ch\u1ecb b\u1eaft \u0111\u1ea7u m\u1ec7t, n\u00ean bi\u1ebft tr\u01b0\u1edbc s\u1ebd gi\u00fap nh\u1eadn ra v\u00e0 ch\u1ec9nh l\u1ea1i k\u1ecbp th\u1eddi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Loi_qua_sai_chan_tiep_dat_qua_xa_phia_truoc_than_nguoi\"><\/span>L\u1ed7i qu\u00e1 s\u1ea3i ch\u00e2n: ti\u1ebfp \u0111\u1ea5t qu\u00e1 xa ph\u00eda tr\u01b0\u1edbc th\u00e2n ng\u01b0\u1eddi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Qu\u00e1 s\u1ea3i ch\u00e2n l\u00e0 khi b\u00e0n ch\u00e2n ch\u1ea1m \u0111\u1ea5t \u1edf xa ph\u00eda tr\u01b0\u1edbc tr\u1ecdng t\u00e2m c\u01a1 th\u1ec3, th\u01b0\u1eddng k\u00e8m theo g\u00f3t ch\u1ea1m \u0111\u1ea5t tr\u01b0\u1edbc. M\u1ed7i b\u01b0\u1edbc l\u00fac \u0111\u00f3 gi\u1ed1ng nh\u01b0 m\u1ed9t c\u00fa \u0111\u1ea1p phanh, l\u1ef1c d\u1ed9i th\u1eb3ng l\u00ean \u0111\u1ea7u g\u1ed1i v\u00e0 d\u1ec5 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng kh\u1edbp g\u1ed1i n\u1ebfu l\u1eb7p l\u1ea1i nhi\u1ec1u tu\u1ea7n. D\u1ea5u hi\u1ec7u d\u1ec5 th\u1ea5y l\u00e0 ch\u00e2n du\u1ed7i th\u1eb3ng khi ch\u1ea1m \u0111\u1ea5t v\u00e0 ti\u1ebfng b\u01b0\u1edbc nghe n\u1eb7ng, vang.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nghi\u00ean c\u1ee9u c\u1ee7a nh\u00f3m Bryan Heiderscheit (\u0110\u1ea1i h\u1ecdc Wisconsin-Madison) tr\u00ean 45 ng\u01b0\u1eddi ch\u1ea1y gi\u1ea3i tr\u00ed, \u0111\u0103ng n\u0103m 2011 trong t\u1ea1p ch\u00ed Medicine &amp; Science in Sports &amp; Exercise, cho th\u1ea5y khi t\u0103ng nh\u1ecbp b\u01b0\u1edbc th\u00eam 5 \u0111\u1ebfn 10 ph\u1ea7n tr\u0103m, t\u1ee9c b\u01b0\u1edbc ng\u1eafn l\u1ea1i, n\u0103ng l\u01b0\u1ee3ng m\u00e0 kh\u1edbp g\u1ed1i ph\u1ea3i h\u1ea5p th\u1ee5 m\u1ed7i b\u01b0\u1edbc gi\u1ea3m \u0111i. N\u00f3i \u0111\u01a1n gi\u1ea3n, b\u01b0\u1edbc ng\u1eafn h\u01a1n v\u00e0 nhanh h\u01a1n gi\u00fap \u0111\u1ea7u g\u1ed1i b\u1edbt v\u1ea5t v\u1ea3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i t\u1eebng g\u1eb7p m\u1ed9t anh ph\u1ee5 huynh b\u1eaft \u0111\u1ea7u ch\u1ea1y \u0111\u1ec3 l\u1ea5y l\u1ea1i s\u1ee9c kh\u1ecfe, nh\u01b0ng hai tu\u1ea7n \u0111\u1ea7u g\u1ed1i \u0111\u00e3 \u00ea. Khi nh\u00ecn anh ch\u1ea1y, t\u00f4i th\u1ea5y ch\u00e2n anh v\u01b0\u01a1n r\u1ea5t xa m\u1ed7i b\u01b0\u1edbc v\u00ec ngh\u0129 b\u01b0\u1edbc d\u00e0i l\u00e0 ch\u1ea1y gi\u1ecfi. T\u00f4i nh\u1edd anh \u0111\u1ebfm b\u01b0\u1edbc ch\u00e2n trong m\u1ed9t ph\u00fat, r\u1ed3i t\u0103ng d\u1ea7n nh\u1ecbp l\u00ean, r\u00fat ng\u1eafn m\u1ed7i b\u01b0\u1edbc l\u1ea1i. Ch\u1ec9 sau kho\u1ea3ng hai tu\u1ea7n, anh n\u00f3i \u0111\u1ea7u g\u1ed1i \u0111\u1ee1 \u00ea r\u00f5 r\u1ec7t v\u00e0 h\u01a1i th\u1edf c\u0169ng \u0111\u1ec1u h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/loi-sai-tu-the-chay-bo-thuong-gap.png\" alt=\"C\u00e1c l\u1ed7i sai t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 th\u01b0\u1eddng g\u1eb7p\" class=\"wp-image-6172\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/loi-sai-tu-the-chay-bo-thuong-gap.png 1024w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/loi-sai-tu-the-chay-bo-thuong-gap-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/loi-sai-tu-the-chay-bo-thuong-gap-768x576.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">L\u1ed7i sai t\u01b0 th\u1ebf \u1ea3nh h\u01b0\u1edfng r\u1ea5t nghi\u00eam tr\u1ecdng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gu_lung_hoac_nga_nguoi_qua_muc_khi_met\"><\/span>G\u00f9 l\u01b0ng ho\u1eb7c ng\u1ea3 ng\u01b0\u1eddi qu\u00e1 m\u1ee9c khi m\u1ec7t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi m\u1ec7t, c\u01a1 l\u01b0ng v\u00e0 c\u01a1 b\u1ee5ng y\u1ebfu \u0111i, th\u00e2n ng\u01b0\u1eddi d\u1ec5 g\u1ee5c v\u1ec1 tr\u01b0\u1edbc ho\u1eb7c ng\u1ea3 ra sau, v\u00e0 \u0111\u00f3 l\u00e0 l\u00fac l\u01b0ng d\u01b0\u1edbi v\u00e0 c\u1ed5 ph\u1ea3i g\u00e1nh th\u00eam s\u1ee9c n\u1eb7ng. G\u00f9 l\u01b0ng l\u00e0m ng\u1ef1c b\u1ecb \u00e9p, h\u01a1i th\u1edf n\u00f4ng h\u01a1n, c\u00f2n ng\u1ea3 ng\u01b0\u1eddi ra sau khi\u1ebfn b\u01b0\u1edbc ch\u00e2n v\u01b0\u01a1n xa ph\u00eda tr\u01b0\u1edbc. C\u1ea3 hai ki\u1ec3u \u0111\u1ec1u d\u1ec5 \u0111\u1ec3 l\u1ea1i c\u1ea3m gi\u00e1c \u0111au l\u01b0ng d\u01b0\u1edbi v\u00e0 m\u1ecfi c\u1ed5 sau bu\u1ed5i ch\u1ea1y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00fac nh\u1eadn ra t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh \u0111ang x\u1ea5u \u0111i v\u00e0 th\u00e2n ng\u01b0\u1eddi g\u1ee5c v\u1ec1 tr\u01b0\u1edbc, h\u00e3y chuy\u1ec3n sang \u0111i b\u1ed9 m\u1ed9t \u0111o\u1ea1n, ng\u1ea9ng \u0111\u1ea7u nh\u00ecn xa, h\u00edt s\u00e2u b\u1eb1ng b\u1ee5ng r\u1ed3i m\u1edf ng\u1ef1c ra v\u00e0 ch\u1ea1y l\u1ea1i. N\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y l\u1eb7p l\u1ea1i g\u1ea7n nh\u01b0 m\u1ed7i bu\u1ed5i, r\u1ea5t c\u00f3 th\u1ec3 qu\u00e3ng \u0111\u01b0\u1eddng hay t\u1ed1c \u0111\u1ed9 \u0111ang v\u01b0\u1ee3t s\u1ee9c, v\u00e0 anh ch\u1ecb n\u00ean gi\u1ea3m b\u1edbt thay v\u00ec c\u1ed1 cho xong.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gong_vai_gio_tay_qua_cao\"><\/span>G\u1ed3ng vai, gi\u01a1 tay qu\u00e1 cao<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi vai nh\u00f4 l\u00ean g\u1ea7n tai v\u00e0 tay \u0111\u01b0a cao ngang ng\u1ef1c, c\u1ea3 ph\u1ea7n th\u00e2n tr\u00ean c\u0103ng c\u1ee9ng v\u00e0 c\u01a1 th\u1ec3 ti\u00eau hao th\u00eam n\u0103ng l\u01b0\u1ee3ng cho nh\u1eefng chuy\u1ec3n \u0111\u1ed9ng kh\u00f4ng c\u1ea7n thi\u1ebft. Sau bu\u1ed5i ch\u1ea1y, anh ch\u1ecb s\u1ebd th\u1ea5y vai g\u00e1y \u00ea \u1ea9m d\u00f9 ch\u00e2n kh\u00f4ng m\u1ecfi m\u1ea5y. L\u1ed7i n\u00e0y th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n khi m\u00ecnh lo l\u1eafng, g\u1eafng s\u1ee9c ho\u1eb7c ch\u1ea1y ng\u01b0\u1ee3c gi\u00f3. C\u00e1ch ch\u1ec9nh kh\u00e1 \u0111\u01a1n gi\u1ea3n l\u00e0 c\u1ee9 kho\u1ea3ng n\u0103m ph\u00fat, l\u1eafc nh\u1eb9 hai tay, nh\u00fan vai l\u00ean r\u1ed3i th\u1ea3 xu\u1ed1ng m\u1ed9t l\u1ea7n \u0111\u1ec3 bu\u00f4ng l\u1ecfng. Sau \u0111\u00f3 \u0111\u01b0a tay v\u1ec1 t\u1ea7m eo, khu\u1ef7u g\u1eadp 90 \u0111\u1ed9 v\u00e0 \u0111\u1ec3 tay \u0111i nh\u1eb9 theo nh\u1ecbp ch\u00e2n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cach_tu_kiem_tra_va_cai_thien_tu_the_chay_bo\"><\/span>C\u00e1ch t\u1ef1 ki\u1ec3m tra v\u00e0 c\u1ea3i thi\u1ec7n t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u00f3 th\u1ec3 t\u1ef1 ki\u1ec3m tra v\u00e0 c\u1ea3i thi\u1ec7n <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> b\u1eb1ng ba c\u00e1ch: nh\u1ea9m nh\u1eefng c\u00e2u nh\u1eafc ng\u1eafn trong \u0111\u1ea7u khi ch\u1ea1y, nh\u1edd ng\u01b0\u1eddi th\u00e2n quay video ho\u1eb7c ch\u1ea1y tr\u01b0\u1edbc g\u01b0\u01a1ng, v\u00e0 t\u1eadp c\u00e1c b\u00e0i b\u1ed5 tr\u1ee3 nh\u01b0 \u0111i b\u1ed9 nh\u00f3n g\u00f3t, squat m\u1ed9t ch\u00e2n, xoay c\u1ed5 ch\u00e2n, plank. Kh\u00f4ng c\u1ea7n m\u00e1y m\u00f3c ph\u1ee9c t\u1ea1p, ch\u1ec9 c\u1ea7n m\u1ed9t ch\u00fat \u0111\u1ec3 \u00fd, m\u1ed9t chi\u1ebfc \u0111i\u1ec7n tho\u1ea1i v\u00e0 v\u00e0i b\u00e0i t\u1eadp nh\u1ecf m\u1ed7i tu\u1ea7n l\u00e0 \u0111\u00e3 \u0111\u1ee7 \u0111\u1ec3 th\u1ea5y s\u1ef1 thay \u0111\u1ed5i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dung_%E2%80%9Cthan_chu%E2%80%9D_nham_trong_dau_khi_chay\"><\/span>D\u00f9ng &#8220;th\u1ea7n ch\u00fa&#8221; nh\u1ea9m trong \u0111\u1ea7u khi ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1ea9m m\u1ed9t c\u00e2u ng\u1eafn trong \u0111\u1ea7u l\u00e0 c\u00e1ch nh\u1eafc c\u01a1 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh m\u00e0 kh\u00f4ng l\u00e0m anh ch\u1ecb m\u1ea5t t\u1eadp trung. M\u1ed7i v\u00e0i ph\u00fat, h\u00e3y ch\u1ecdn m\u1ed9t c\u00e2u \u0111\u1ec3 l\u1eb7p l\u1ea1i, v\u00ed d\u1ee5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>&#8220;Vai th\u1ea3 l\u1ecfng&#8221;<\/strong> \u0111\u1ec3 bu\u00f4ng vai xu\u1ed1ng khi th\u1ea5y m\u00ecnh \u0111ang nh\u00fan l\u00ean.<\/li>\n\n\n\n<li><strong>&#8220;Nh\u00ecn th\u1eb3ng&#8221;<\/strong> \u0111\u1ec3 \u0111\u01b0a m\u1eaft ra xa, gi\u1eef c\u1ed5 v\u00e0 \u0111\u1ea7u th\u1eb3ng.<\/li>\n\n\n\n<li><strong>&#8220;B\u01b0\u1edbc nh\u1eb9&#8221;<\/strong> \u0111\u1ec3 b\u00e0n ch\u00e2n \u0111\u1eb7t xu\u1ed1ng \u00eam, kh\u00f4ng \u0111\u1eadp m\u1ea1nh.<\/li>\n\n\n\n<li><strong>&#8220;Ng\u1ef1c m\u1edf&#8221;<\/strong> \u0111\u1ec3 ch\u1ed1ng g\u00f9 l\u01b0ng khi b\u1eaft \u0111\u1ea7u m\u1ec7t.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1eebng nh\u1ea9m c\u1ea3 b\u1ed1n c\u00e2u c\u00f9ng l\u00fac, ch\u1ec9 c\u1ea7n m\u1ed9t c\u00e2u cho m\u1ed7i qu\u00e3ng ch\u1ea1y. Khi c\u00e2u \u0111\u00f3 th\u00e0nh th\u00f3i quen, anh ch\u1ecb chuy\u1ec3n sang c\u00e2u ti\u1ebfp theo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nho_nguoi_quay_video_hoac_chay_truoc_guong\"><\/span>Nh\u1edd ng\u01b0\u1eddi quay video ho\u1eb7c ch\u1ea1y tr\u01b0\u1edbc g\u01b0\u01a1ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Quay m\u1ed9t \u0111o\u1ea1n video kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y l\u00e0 c\u00e1ch tr\u1ef1c quan \u0111\u1ec3 th\u1ea5y t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh ra sao. Nh\u1edd ng\u01b0\u1eddi th\u00e2n quay t\u1eeb b\u00ean h\u00f4ng \u0111\u1ec3 xem \u0111\u1ed9 nghi\u00eang th\u00e2n v\u00e0 \u0111i\u1ec3m ti\u1ebfp \u0111\u1ea5t, r\u1ed3i quay t\u1eeb ph\u00eda sau \u0111\u1ec3 xem h\u00f4ng c\u00f3 l\u1ec7ch v\u00e0 hai vai c\u00f3 ngang b\u1eb1ng kh\u00f4ng. N\u1ebfu ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9, anh ch\u1ecb c\u00f3 th\u1ec3 \u0111\u1ee9ng tr\u01b0\u1edbc g\u01b0\u01a1ng v\u00e0 quan s\u00e1t tr\u1ef1c ti\u1ebfp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb c\u00f3 m\u1ed9t ch\u1ecb nh\u1edd con g\u00e1i m\u01b0\u1eddi hai tu\u1ed5i quay l\u1ea1i c\u1ea3nh m\u00ecnh ch\u1ea1y. Xem xong, ch\u1ecb b\u1eadt c\u01b0\u1eddi v\u00ec th\u1ea5y m\u00ecnh g\u00f9 ng\u01b0\u1eddi v\u00e0 hai tay vung ch\u00e9o ng\u1ef1c, trong khi l\u00fac ch\u1ea1y ch\u1ecb ngh\u0129 m\u00ecnh r\u1ea5t th\u1eb3ng. Hai m\u1eb9 con ng\u1ed3i xem l\u1ea1i video, c\u00f9ng &#8220;b\u1eaft l\u1ed7i&#8221; nhau nh\u01b0 m\u1ed9t tr\u00f2 ch\u01a1i. Sau v\u00e0i bu\u1ed5i, ch\u00ednh con g\u00e1i l\u00e0 ng\u01b0\u1eddi nh\u1eafc m\u1eb9 &#8220;ng\u1ef1c m\u1edf l\u00ean m\u1eb9 \u01a1i&#8221;, v\u00e0 c\u1ea3 hai \u0111\u1ec1u th\u1ea5y bu\u1ed5i ch\u1ea1y vui h\u01a1n tr\u01b0\u1edbc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bai_tap_bo_tro_giup_buoc_chay_vung_hon\"><\/span>B\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 gi\u00fap b\u01b0\u1edbc ch\u1ea1y v\u1eefng h\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 ch\u00e2n, c\u1ed5 ch\u00e2n v\u00e0 nh\u00f3m c\u01a1 l\u00f5i (c\u01a1 b\u1ee5ng, c\u01a1 l\u01b0ng, c\u01a1 quanh h\u00f4ng) l\u00e0 nh\u1eefng ph\u1ea7n gi\u1eef cho t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 kh\u00f4ng b\u1ecb \u0111\u1ed5 khi m\u1ec7t. Anh ch\u1ecb c\u00f3 th\u1ec3 t\u1eadp 2 \u0111\u1ebfn 3 bu\u1ed5i m\u1ed7i tu\u1ea7n, m\u1ed7i b\u00e0i 2 \u0111\u1ebfn 3 hi\u1ec7p, v\u1edbi nh\u1eefng b\u00e0i sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110i b\u1ed9 nh\u00f3n g\u00f3t:<\/strong> ki\u1ec5ng cao g\u00f3t ch\u00e2n v\u00e0 b\u01b0\u1edbc ch\u1eadm trong kho\u1ea3ng 20 b\u01b0\u1edbc. B\u00e0i n\u00e0y l\u00e0m kh\u1ecfe b\u1eafp ch\u00e2n v\u00e0 g\u00e2n g\u00f3t \u0111\u1ec3 b\u00e0n ch\u00e2n \u0111\u1ee1 l\u1ef1c t\u1ed1t h\u01a1n.<\/li>\n\n\n\n<li><strong>Squat m\u1ed9t ch\u00e2n:<\/strong> \u0111\u1ee9ng tr\u00ean m\u1ed9t ch\u00e2n, h\u1ea1 ng\u01b0\u1eddi xu\u1ed1ng t\u1eeb t\u1eeb r\u1ed3i \u0111\u1ee9ng l\u00ean. N\u1ebfu ch\u01b0a v\u1eefng, anh ch\u1ecb h\u00e3y tay v\u1ecbn v\u00e0o t\u01b0\u1eddng ho\u1eb7c gh\u1ebf. B\u00e0i n\u00e0y gi\u00fap h\u00f4ng v\u00e0 g\u1ed1i gi\u1eef th\u1eb3ng h\u00e0ng khi ch\u1ea1y.<\/li>\n\n\n\n<li><strong>Xoay v\u00e0 t\u1eadp linh ho\u1ea1t c\u1ed5 ch\u00e2n:<\/strong> ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng, v\u1ebd nh\u1eefng v\u00f2ng tr\u00f2n ch\u1eadm b\u1eb1ng b\u00e0n ch\u00e2n theo c\u1ea3 hai chi\u1ec1u. C\u1ed5 ch\u00e2n linh ho\u1ea1t gi\u00fap b\u00e0n ch\u00e2n ti\u1ebfp \u0111\u1ea5t m\u1ec1m h\u01a1n.<\/li>\n\n\n\n<li><strong>Plank:<\/strong> ch\u1ed1ng khu\u1ef7u tay v\u00e0 m\u0169i ch\u00e2n, gi\u1eef th\u00e2n th\u1eb3ng t\u1eeb \u0111\u1ea7u \u0111\u1ebfn g\u00f3t trong 20 \u0111\u1ebfn 30 gi\u00e2y. \u0110\u00e2y l\u00e0 b\u00e0i c\u01a1 b\u1ea3n \u0111\u1ec3 c\u01a1 b\u1ee5ng v\u00e0 c\u01a1 l\u01b0ng gi\u1eef th\u00e2n \u1ed5n \u0111\u1ecbnh.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu anh ch\u1ecb \u0111ang c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 kh\u1edbp ho\u1eb7c l\u01b0ng, n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 hay hu\u1ea5n luy\u1ec7n vi\u00ean tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u nh\u1eefng b\u00e0i n\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quy_trinh_bo_tro_truoc_va_sau_khi_chay_de_tranh_chan_thuong\"><\/span>Quy tr\u00ecnh b\u1ed5 tr\u1ee3 tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng, anh ch\u1ecb n\u00ean kh\u1edfi \u0111\u1ed9ng \u0111\u1ed9ng t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y, \u0111i b\u1ed9 nh\u1eb9 r\u1ed3i gi\u00e3n c\u01a1 t\u0129nh sau khi ch\u1ea1y, v\u00e0 ch\u1ecdn gi\u00e0y v\u1eeba phom ch\u00e2n c\u00f9ng trang ph\u1ee5c tho\u00e1ng m\u00e1t. Kh\u1edfi \u0111\u1ed9ng gi\u00fap c\u01a1 th\u1ec3 s\u1eb5n s\u00e0ng, th\u1ea3 l\u1ecfng gi\u00fap c\u01a1 ph\u1ee5c h\u1ed3i, c\u00f2n \u0111\u00f4i gi\u00e0y v\u1eeba ch\u00e2n l\u00e0 n\u1ec1n t\u1ea3ng cho c\u1ea3 hai. C\u00f3 chu\u1ea9n b\u1ecb k\u1ef9 th\u00ec <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> m\u1edbi gi\u1eef \u0111\u01b0\u1ee3c l\u00e2u khi c\u01a1 b\u1eaft \u0111\u1ea7u m\u1ecfi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Truoc_khi_chay_khoi_dong_ky_10_den_15_phut\"><\/span>Tr\u01b0\u1edbc khi ch\u1ea1y: kh\u1edfi \u0111\u1ed9ng k\u1ef9 10 \u0111\u1ebfn 15 ph\u00fat<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">H\u00e3y d\u00e0nh t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng \u0111\u1ed9ng, t\u1ee9c l\u00e0 v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng \u0111\u1ec3 c\u01a1 n\u00f3ng l\u00ean thay v\u00ec \u0111\u1ee9ng y\u00ean gi\u1eef nguy\u00ean m\u1ed9t t\u01b0 th\u1ebf k\u00e9o gi\u00e3n. Anh ch\u1ecb c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c xoay c\u1ed5 ch\u00e2n, xoay g\u1ed1i v\u00e0 xoay h\u00f4ng, m\u1ed7i kh\u1edbp kho\u1ea3ng 10 v\u00f2ng theo m\u1ed7i chi\u1ec1u. Sau \u0111\u00f3 l\u00e0 c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e2ng cao \u0111\u00f9i, \u0111\u00e1 g\u00f3t ch\u1ea1m nh\u1eb9 v\u00e0o m\u00f4ng v\u00e0 ch\u1ea1y b\u01b0\u1edbc nh\u1ecf trong kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y m\u1ed7i \u0111\u1ed9ng t\u00e1c. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cu\u1ed1i c\u00f9ng, \u0111i b\u1ed9 nhanh ho\u1eb7c ch\u1ea1y r\u1ea5t ch\u1eadm v\u00e0i ph\u00fat \u0111\u1ec3 nh\u1ecbp tim t\u0103ng d\u1ea7n. Kh\u1edfi \u0111\u1ed9ng \u0111\u1ee7 gi\u00fap kh\u1edbp linh ho\u1ea1t h\u01a1n v\u00e0 anh ch\u1ecb v\u00e0o nh\u1ecbp ch\u1ea1y d\u1ec5 d\u00e0ng, nh\u1ea5t l\u00e0 v\u00e0o nh\u1eefng bu\u1ed5i s\u00e1ng s\u1edbm khi c\u01a1 c\u00f2n c\u1ee9ng.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sau_khi_chay_di_bo_nhe_va_gian_co_tinh\"><\/span>Sau khi ch\u1ea1y: \u0111i b\u1ed9 nh\u1eb9 v\u00e0 gi\u00e3n c\u01a1 t\u0129nh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sau khi ch\u1ea1y, h\u00e3y \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng kho\u1ea3ng 5 \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 nh\u1ecbp tim v\u00e0 h\u01a1i th\u1edf gi\u1ea3m d\u1ea7n, r\u1ed3i m\u1edbi chuy\u1ec3n sang gi\u00e3n c\u01a1 t\u0129nh. Kh\u00f4ng n\u00ean ng\u1ed3i ho\u1eb7c n\u1eb1m ngay, v\u00ec c\u01a1 th\u1ec3 \u0111ang \u1edf tr\u1ea1ng th\u00e1i l\u00e0m vi\u1ec7c m\u1ea1nh, d\u1eebng \u0111\u1ed9t ng\u1ed9t d\u1ec5 g\u00e2y cho\u00e1ng ho\u1eb7c ch\u00f3ng m\u1eb7t. Gi\u00e3n c\u01a1 t\u0129nh ngh\u0129a l\u00e0 gi\u1eef m\u1ed9t t\u01b0 th\u1ebf k\u00e9o gi\u00e3n y\u00ean trong kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y, kh\u00f4ng n\u1ea3y ng\u01b0\u1eddi. Anh ch\u1ecb l\u1ea7n l\u01b0\u1ee3t k\u00e9o gi\u00e3n \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau, b\u1eafp ch\u00e2n v\u00e0 h\u00f4ng, m\u1ed7i nh\u00f3m c\u01a1 l\u00e0m hai b\u00ean. H\u00edt th\u1edf ch\u1eadm trong l\u00fac gi\u00e3n s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u1ea3 l\u1ecfng nhanh h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/quy-trinh-bo-tro-truoc-va-sau-khi-chay.png\" alt=\"Quy tr\u00ecnh b\u1ed5 tr\u1ee3 tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y\" class=\"wp-image-6173\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/quy-trinh-bo-tro-truoc-va-sau-khi-chay.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/quy-trinh-bo-tro-truoc-va-sau-khi-chay-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/quy-trinh-bo-tro-truoc-va-sau-khi-chay-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">B\u1ed5 tr\u1ee3 nh\u01b0 v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1 gi\u00fap c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trang_bi_giay_vua_phom_chan_va_trang_phuc_thoang_mat\"><\/span>Trang b\u1ecb: gi\u00e0y v\u1eeba phom ch\u00e2n v\u00e0 trang ph\u1ee5c tho\u00e1ng m\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p l\u00e0 \u0111\u00f4i \u00f4m v\u1eeba phom ch\u00e2n, \u0111\u1ee7 r\u1ed9ng \u0111\u1ec3 ng\u00f3n ch\u00e2n c\u1eed \u0111\u1ed9ng nh\u01b0ng kh\u00f4ng \u0111\u1ec3 g\u00f3t b\u1ecb tr\u01b0\u1ee3t. Anh ch\u1ecb n\u00ean ch\u1eeba kho\u1ea3ng 1 cm gi\u1eefa ng\u00f3n d\u00e0i nh\u1ea5t v\u00e0 m\u0169i gi\u00e0y, v\u00e0 n\u00ean th\u1eed gi\u00e0y v\u00e0o cu\u1ed1i ng\u00e0y khi b\u00e0n ch\u00e2n h\u01a1i n\u1edf. Gi\u00e0y c\u00f3 \u0111\u1ebf m\u00f2n r\u00f5 ho\u1eb7c m\u1ea5t \u0111\u1ed9 \u0111\u00e0n h\u1ed3i th\u00ec n\u00ean thay, v\u00ec l\u00fac \u0111\u00f3 gi\u00e0y kh\u00f4ng c\u00f2n gi\u00fap h\u1ea5p th\u1ee5 l\u1ef1c nh\u01b0 ban \u0111\u1ea7u. V\u1ec1 trang ph\u1ee5c, ch\u1ecdn \u0111\u1ed3 nh\u1eb9, tho\u00e1ng v\u00e0 th\u1ea5m h\u00fat m\u1ed3 h\u00f4i \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb b\u00ed. T\u1ea5t kh\u00f4ng c\u00f3 \u0111\u01b0\u1eddng may d\u00e0y c\u0169ng gi\u00fap tr\u00e1nh ph\u1ed3ng r\u1ed9p ch\u00e2n trong nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_cung_gia_dinh_va_hanh_trinh_thay_doi_thoi_quen_tai_Minh_Tri_Thanh\"><\/span>Ch\u1ea1y b\u1ed9 c\u00f9ng gia \u0111\u00ecnh v\u00e0 h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i th\u00f3i quen t\u1ea1i Minh Tr\u00ed Th\u00e0nh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 c\u00f9ng gia \u0111\u00ecnh l\u00e0 m\u1ed9t th\u00f3i quen nh\u1ecf nh\u01b0ng g\u00f3p ph\u1ea7n t\u1ea1o n\u00ean nh\u1eefng thay \u0111\u1ed5i t\u00edch c\u1ef1c trong n\u1ebfp s\u1ed1ng h\u00e0ng ng\u00e0y, v\u00e0 \u0111\u00f3 c\u0169ng l\u00e0 \u0111i\u1ec1u t\u00f4i c\u00f9ng \u0111\u1ed9i ng\u0169 chia s\u1ebb v\u1edbi kh\u00e1ch h\u00e0ng t\u1ea1i Minh Tr\u00ed Th\u00e0nh. V\u1edbi nhi\u1ec1u anh ch\u1ecb b\u1eadn r\u1ed9n v\u00ec c\u00f4ng vi\u1ec7c v\u00e0 con c\u00e1i, vi\u1ec7c b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 \u0111\u00f4i khi kh\u00f3 h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi vi\u1ec7c n\u1eafm \u0111\u01b0\u1ee3c t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang. T\u00f4i hi\u1ec3u \u0111i\u1ec1u \u0111\u00f3, v\u00ec ch\u00ednh t\u00f4i c\u0169ng \u0111\u00e3 ph\u1ea3i h\u1ecdc c\u00e1ch s\u1eafp x\u1ebfp th\u1eddi gian \u0111\u1ec3 gi\u1eef th\u00f3i quen ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y gi\u1eefa v\u00f4 s\u1ed1 vi\u1ec7c ph\u1ea3i lo.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-cung-minh-tri-thanh.png\" alt=\"Ch\u1ea1y b\u1ed9 c\u00f9ng gia \u0111\u00ecnh v\u00e0 h\u00e0nh tr\u00ecnh thay \u0111\u1ed5i th\u00f3i quen\" class=\"wp-image-6174\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-cung-minh-tri-thanh.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-cung-minh-tri-thanh-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Minh Tr\u00ed Th\u00e0nh th\u01b0\u1eddng xuy\u00ean t\u1ed5 ch\u1ee9c c\u00e1c ho\u1ea1t \u0111\u1ed9ng ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i l\u00e0 Nguy\u1ec5n Th\u1ecb Lanh, v\u00e0 \u0111i\u1ec1u t\u00f4i hay nh\u1eafn nh\u1ee7 c\u00e1c anh ch\u1ecb l\u00e0 nh\u1eefng thay \u0111\u1ed5i t\u00edch c\u1ef1c th\u01b0\u1eddng b\u1eaft \u0111\u1ea7u t\u1eeb th\u00f3i quen nh\u1ecf h\u00e0ng ng\u00e0y nh\u01b0 d\u1eady s\u1edbm, v\u1eadn \u0111\u1ed9ng, l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 giao ti\u1ebfp nh\u1eb9 nh\u00e0ng h\u01a1n v\u1edbi con. Nhi\u1ec1u anh ch\u1ecb sau khi tham gia h\u00e0nh tr\u00ecnh n\u00e0y \u0111\u00e3 duy tr\u00ec \u0111\u01b0\u1ee3c vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0 c\u1ea3m th\u1ea5y tinh th\u1ea7n, s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh kh\u00e1 h\u01a1n. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu anh ch\u1ecb \u0111ang mu\u1ed1n x\u00e2y d\u1ef1ng m\u1ed9t n\u1ebfp s\u1ed1ng ch\u1ee7 \u0111\u1ed9ng h\u01a1n \u0111\u1ec3 l\u00e0m g\u01b0\u01a1ng cho con, c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1ea1i Minh Tr\u00ed Th\u00e0nh, n\u01a1i t\u00f4i c\u00f9ng \u0111\u1ed9i ng\u0169 \u0111\u1ed3ng h\u00e0nh v\u1edbi nhi\u1ec1u gia \u0111\u00ecnh c\u00f3 c\u00f9ng mong mu\u1ed1n nh\u01b0 v\u1eady.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t <strong>t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<\/strong> \u0111\u00fang b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u1ea7u th\u1eb3ng, vai th\u1ea3 l\u1ecfng, khung ch\u1eadu v\u1eefng, tay g\u1eadp nh\u1eb9 v\u00e0 b\u00e0n ch\u00e2n ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng. H\u00e3y ch\u1ec9nh t\u1eebng ph\u1ea7n, kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng \u0111\u1ea7y \u0111\u1ee7, r\u1ed3i ch\u1ea1y \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 c\u01a1 th\u1ec3 quen d\u1ea7n, m\u1ed7i bu\u1ed5i ch\u1ea1y s\u1ebd nh\u1eb9 nh\u00e0ng v\u00e0 vui h\u01a1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cau_hoi_thuong_gap_ve_tu_the_chay_bo\"><\/span>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang cho ng\u01b0\u1eddi m\u1edbi g\u1ed3m \u0111\u1ea7u th\u1eb3ng, m\u1eaft nh\u00ecn tr\u01b0\u1edbc 3 \u0111\u1ebfn 6 m\u00e9t, vai th\u1ea3 l\u1ecfng, th\u00e2n h\u01a1i nghi\u00eang t\u1eeb h\u00f4ng, khu\u1ef7u tay g\u1eadp kho\u1ea3ng 90 \u0111\u1ed9 v\u00e0 b\u00e0n ch\u00e2n ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng. Anh ch\u1ecb n\u00ean s\u1eeda t\u1eebng ph\u1ea7n m\u1ed9t thay v\u00ec ch\u1ec9nh t\u1ea5t c\u1ea3 c\u00f9ng l\u00fac.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>N\u00ean ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t ch\u00e2n hay gi\u1eefa b\u00e0n ch\u00e2n khi ch\u1ea1y b\u1ed9?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi m\u1edbi n\u00ean \u01b0u ti\u00ean ti\u1ebfp \u0111\u1ea5t b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n v\u00ec l\u1ef1c \u0111\u01b0\u1ee3c chia \u0111\u1ec1u h\u01a1n. Tuy v\u1eady, anh ch\u1ecb n\u00ean chuy\u1ec3n d\u1ea7n d\u1ea7n \u0111\u1ec3 t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 kh\u00f4ng b\u1ecb g\u01b0\u1ee3ng, b\u01b0\u1edbc ng\u1eafn l\u1ea1i v\u00e0 t\u0103ng qu\u00e3ng ch\u1ea1y t\u1eeb t\u1eeb \u0111\u1ec3 b\u1eafp ch\u00e2n v\u00e0 g\u00e2n g\u00f3t c\u00f3 th\u1eddi gian th\u00edch nghi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 n\u00ean th\u1edf b\u1eb1ng m\u0169i hay b\u1eb1ng mi\u1ec7ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Khi ch\u1ea1y nh\u1eb9, anh ch\u1ecb c\u00f3 th\u1ec3 h\u00edt b\u1eb1ng m\u0169i v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng. Khi t\u0103ng t\u1ed1c, vi\u1ec7c h\u00edt c\u1ea3 b\u1eb1ng m\u0169i l\u1eabn mi\u1ec7ng l\u00e0 b\u00ecnh th\u01b0\u1eddng v\u00ec c\u01a1 th\u1ec3 c\u1ea7n nhi\u1ec1u kh\u00f4ng kh\u00ed h\u01a1n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 th\u1edf s\u00e2u b\u1eb1ng b\u1ee5ng v\u00e0 gi\u1eef h\u00e0m, m\u1eb7t th\u1ea3 l\u1ecfng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L\u00e0m sao bi\u1ebft t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh c\u00f3 \u0111\u00fang kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u00f3 th\u1ec3 nh\u1edd ng\u01b0\u1eddi th\u00e2n quay video kho\u1ea3ng 20 \u0111\u1ebfn 30 gi\u00e2y t\u1eeb b\u00ean h\u00f4ng v\u00e0 ph\u00eda sau, ho\u1eb7c ch\u1ea1y tr\u01b0\u1edbc g\u01b0\u01a1ng n\u1ebfu d\u00f9ng m\u00e1y ch\u1ea1y b\u1ed9. Anh ch\u1ecb s\u1ebd th\u1ea5y r\u00f5 \u0111i\u1ec3m ti\u1ebfp \u0111\u1ea5t, \u0111\u1ed9 nghi\u00eang th\u00e2n v\u00e0 c\u00e1ch vung tay. N\u1ebfu c\u00f3 \u0111i\u1ec1u ki\u1ec7n, h\u00e3y nh\u1edd hu\u1ea5n luy\u1ec7n vi\u00ean nh\u1eadn x\u00e9t th\u00eam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>N\u00ean kh\u1edfi \u0111\u1ed9ng bao l\u00e2u tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean kh\u1edfi \u0111\u1ed9ng kho\u1ea3ng 10 \u0111\u1ebfn 15 ph\u00fat, g\u1ed3m xoay kh\u1edbp, n\u00e2ng cao \u0111\u00f9i, ch\u1ea1y b\u01b0\u1edbc nh\u1ecf v\u00e0 \u0111i b\u1ed9 nhanh. M\u1ee5c \u0111\u00edch l\u00e0 l\u00e0m c\u01a1 n\u00f3ng l\u00ean, kh\u1edbp linh ho\u1ea1t v\u00e0 nh\u1ecbp tim t\u0103ng d\u1ea7n tr\u01b0\u1edbc khi v\u00e0o nh\u1ecbp ch\u1ea1y ch\u00ednh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sau khi ch\u1ea1y b\u1ed9 c\u00f3 n\u00ean ng\u1ed3i ho\u1eb7c n\u1eb1m ngh\u1ec9 ngay kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng n\u00ean. H\u00e3y \u0111i b\u1ed9 nh\u1eb9 kho\u1ea3ng 5 \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 nh\u1ecbp tim gi\u1ea3m d\u1ea7n, sau \u0111\u00f3 gi\u00e3n c\u01a1 t\u0129nh r\u1ed3i m\u1edbi ng\u1ed3i ngh\u1ec9. L\u00e0m v\u1eady gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c \u00eam h\u01a1n v\u00e0 tr\u00e1nh c\u1ea3m gi\u00e1c cho\u00e1ng sau bu\u1ed5i ch\u1ea1y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tai_lieu_tham_khao\"><\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lieberman D.E. v\u00e0 c\u1ed9ng s\u1ef1 (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. <em>Nature<\/em>, 463, 531-535. <a href=\"https:\/\/doi.org\/10.1038\/nature08723\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/doi.org\/10.1038\/nature08723<\/a><\/li>\n\n\n\n<li>Heiderscheit B.C. v\u00e0 c\u1ed9ng s\u1ef1 (2011). Effects of step rate manipulation on joint mechanics during running. Medicine &amp; Science in Sports &amp; Exercise, 43(2), 296-302. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20581720\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20581720\/<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;6151&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;6 T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 chu\u1ea9n t\u1eeb \u0110\u1ea7u xu\u1ed1ng Ch\u00e2n cho ng\u01b0\u1eddi m\u1edbi&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 b\u00ecnh ch\u1ecdn)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang l\u00e0 \u0111\u1ea7u th\u1eb3ng, vai th\u1ea3 l\u1ecfng, th\u00e2n h\u01a1i nghi\u00eang t\u1eeb h\u00f4ng, tay g\u1eadp 90 \u0111\u1ed9 v\u00e0 ch\u00e2n ti\u1ebfp \u0111\u1ea5t ngay d\u01b0\u1edbi h\u00f4ng. B\u00e0i vi\u1ebft h\u01b0\u1edbng d\u1eabn anh ch\u1ecb t\u1eebng b\u1ed9 ph\u1eadn, c\u00e1ch h\u00edt th\u1edf, c\u00e1c l\u1ed7i hay g\u1eb7p c\u00f9ng quy tr\u00ecnh kh\u1edfi \u0111\u1ed9ng v\u00e0 th\u1ea3 l\u1ecfng \u0111\u1ec3 m\u1ed7i bu\u1ed5i ch\u1ea1y [&#8230;]\n","protected":false},"author":1,"featured_media":6170,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80,74],"tags":[],"class_list":["post-6151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat","category-phat-trien-ban-than"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6151","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/comments?post=6151"}],"version-history":[{"count":3,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6151\/revisions"}],"predecessor-version":[{"id":6299,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6151\/revisions\/6299"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/6170"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=6151"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=6151"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=6151"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}