{"id":13297,"date":"2019-12-21T21:34:12","date_gmt":"2019-12-21T14:34:12","guid":{"rendered":"https:\/\/purna.vn\/?p=13297"},"modified":"2022-06-27T13:30:44","modified_gmt":"2022-06-27T06:30:44","slug":"chia-se-kinh-nghiem-chay-bo-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chia-se-kinh-nghiem-chay-bo-cho-nguoi-moi-bat-dau\/","title":{"rendered":"Chia s\u1ebb kinh nghi\u1ec7m ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"<p>M\u00ecnh \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn yoga m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00f4 g\u00e1i \u0111am m\u00ea ch\u1ea1y b\u1ed9. Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean th\u1eafc m\u1eafc v\u1ec1 h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh nh\u01b0 \u0111\u1ed9ng l\u1ef1c ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec, Purna b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 ra sao, nh\u1eefng kh\u00f3 kh\u0103n khi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec, l\u00e0m sao m\u00ecnh c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n \u00edt nh\u1ea5t ba l\u1ea7n ch\u1ea1y trong tu\u1ea7n nh\u01b0 v\u1eady&#8230;v\u00e0 c\u00f2n v\u00f4 s\u1ed1 c\u00e2u h\u1ecfi th\u00fa v\u1ecb kh\u00e1c li\u00ean quan \u0111\u1ebfn ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh.<\/p><p>Qua \u0111\u00f3, m\u00ecnh m\u1edbi th\u1ea5y \u0111\u01b0\u1ee3c tinh th\u1ea7n &#8220;s\u1ed1ng vui &#8211; s\u1ed1ng kho\u1ebb&#8221; c\u1ee7a c\u00e1c b\u1ea1n tr\u1ebb ng\u00e0y c\u00e0ng \u0111\u01b0\u1ee3c n\u00e2ng cao. H\u01a1n t\u1ea5t c\u1ea3, m\u00ecnh c\u1ef1c k\u1ef3 vui s\u01b0\u1edbng khi Purna \u0111\u00e3 ph\u1ea7n n\u00e0o lan to\u1ea3 &#8211; truy\u1ec1n c\u1ea3m h\u1ee9ng v\u1ec1 m\u1ed9t l\u1ed1i s\u1ed1ng t\u1ed1t \u0111\u1eb9p \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi xung quanh. Minh ch\u1ee9ng l\u00e0 kh\u00e1 nhi\u1ec1u b\u1ea1n h\u1ecdc vi\u00ean \u0111\u00e3 b\u1eaft \u0111\u1ea7u x\u00e1ch gi\u00e0y l\u00ean v\u00e0 ch\u1ea1y khi th\u1ea5y c\u00f4 gi\u00e1o yoga ch\u0103m ch\u1ec9 &#8220;v\u01b0\u1ee3t l\u00ean ch\u00ednh m\u00ecnh &#8211; t\u00ecm th\u1ea5y h\u1ea1nh ph\u00fac&#8221; trong m\u1ed7i b\u01b0\u1edbc ch\u1ea1y h\u1eb1ng ng\u00e0y.<\/p><figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure><p>Trong b\u00e0i vi\u1ebft l\u1ea7n n\u00e0y, m\u00ecnh mu\u1ed1n chia s\u1ebb m\u1ed9t s\u1ed1 kinh nghi\u1ec7m \u0111\u00fac k\u1ebft t\u1eeb h\u00e0nh tr\u00ecnh &#8220;5km v\u1eadt v\u00e3 \u0111\u1ea7u ti\u00ean&#8221; \u0111\u1ebfn &#8220;th\u00e0nh t\u00edch h\u00e0o h\u00f9ng 15km &#8211; 1 ti\u1ebfng 10 ph\u00fat&#8221; g\u1ea7n nh\u1ea5t c\u1ee7a m\u00ecnh.<\/p><h3 class=\"wp-block-heading\">T\u1ea1i sao c\u1ea7n ch\u1ea1y b\u1ed9?!<\/h3><ul class=\"wp-block-list\"><li>Tr\u00e1i tim kho\u1ebb m\u1ea1nh<\/li><li><strong>Gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/strong><\/li><li>C\u01a1 th\u1ec3 s\u0103n ch\u1eafc v\u00e0 thon g\u1ecdn<\/li><li>M\u00e1u huy\u1ebft l\u01b0u th\u00f4ng t\u1ed1t, da d\u1ebb h\u1ed3ng h\u00e0o<\/li><li>Tinh th\u1ea7n tho\u1ea3i m\u00e1i, gi\u1ea3i t\u1ecfa stress hi\u1ec7u qu\u1ea3<\/li><li>Gi\u1ea5c ng\u1ee7 c\u00f3 ch\u1ea5t l\u01b0\u1ee3ng t\u1ed1t h\u01a1n<\/li><\/ul><p>Ch\u1ea1y b\u1ed9 \u0111em l\u1ea1i v\u00f4 s\u1ed1 l\u1ee3i \u00edch v\u00e0ng cho s\u1ee9c kho\u1ebb, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c b\u1ea1n c\u00f3 nhu c\u1ea7u gi\u1ea3m c\u00e2n. Khi \u0111\u01b0\u1ee3c h\u1ecfi l\u00e0m sao \u0111\u1ec3 gi\u1ea3m c\u00e2n nhanh nh\u1ea5t, Purna lu\u00f4n tr\u1ea3 l\u1eddi: &#8220;H\u00e3y ch\u1ea1y!&#8221;. Ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 t\u0103ng c\u01a1 di\u1ec5n ra nhanh ch\u00f3ng nh\u1ea5t. Nh\u01b0ng c\u00e1c b\u1ea1n c\u1ea7n l\u01b0u \u00fd l\u00e0 ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 n\u00e0o, th\u1eddi gian bao l\u00e2u th\u00ec m\u1edbi \u0111\u1ea1t k\u1ebft qu\u1ea3 mong mu\u1ed1n nh\u00e9. 5km &#8211; 1 ti\u1ebfng kh\u00e1c r\u1ea5t nhi\u1ec1u v\u1edbi 5km &#8211; 30 ph\u00fat!<\/p><figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure><p>C\u0169ng \u0111\u1eebng qu\u00e1 lo l\u1eafng hay e d\u00e8! C\u1ee9 b\u1eaft \u0111\u1ea7u \u0111i, c\u1ee9 ch\u1ea1y \u0111i r\u1ed3i s\u1ebd &#8220;t\u0103ng \u0111\u00f4&#8221; l\u00ean th\u00f4i. V\u00e0 b\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn c\u01a1 th\u1ec3 thay \u0111\u1ed5i theo h\u01b0\u1edbng t\u00edch c\u1ef1c m\u1ed7i ng\u00e0y nh\u01b0 th\u1ebf n\u00e0o.<\/p><h3 class=\"wp-block-heading\">B\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 nh\u01b0 th\u1ebf n\u00e0o?<\/h3><p>N\u1ebfu b\u1ea1n thu\u1ed9c lo\u1ea1i l\u00e2u ng\u00e0y \u00edt v\u1eadn \u0111\u1ed9ng, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi vi\u1ec7c \u0111i b\u1ed9 h\u1eb1ng ng\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c. \u0110\u1eebng \u0111i b\u1ed9 nh\u01b0 ki\u1ec3u \u0111i d\u1ea1o, m\u00e0 h\u00e3y t\u0103ng t\u1ed1 \u0111\u1ed9 l\u00ean nhanh h\u01a1n so v\u1edbi b\u00ecnh th\u01b0\u1eddng \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c b\u1ea1n \u0111ang v\u1eadn \u0111\u1ed9ng. H\u00e3y d\u00e0nh \u00edt nh\u1ea5t 30 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111i b\u1ed9. \u0110\u1eebng ngh\u0129 r\u1eb1ng \u201cH\u1eb1ng ng\u00e0y tui c\u00f3 \u0111i b\u1ed9 khi \u0111i l\u00e0m \u0111i h\u1ecdc m\u00e0, vi\u1ec7c g\u00ec ph\u1ea3i d\u00e0nh th\u1eddi gian \u0111i b\u1ed9 ri\u00eang nh\u01b0 th\u1ebf?\u201d B\u00ecnh th\u01b0\u1eddng b\u1ea1n ch\u1ec9 \u0111i b\u1ed9 \u1edf \u0111o\u1ea1n ng\u1eafn, v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1eadm n\u00ean ch\u1eb3ng c\u00f3 \u00fd ngh\u0129a g\u00ec c\u1ea3. H\u00e3y th\u1eed \u0111i b\u1ed9 \u1edf t\u1ed1c \u0111\u1ed9 nhanh xem, ch\u1ec9 c\u1ea7n 10 ph\u00fat l\u00e0 b\u1ea1n s\u1ebd \u01b0\u1edbt nh\u1eb9p m\u1ed3 h\u00f4i ngay. Let\u2019s start!<\/p><figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure><p>M\u1ed9t khi \u0111\u00e3 t\u1ef1 tin v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh, h\u00e3y xen k\u1ebd c\u00e1c qu\u00e3ng ch\u1ea1y ng\u1eafn v\u00e0o bu\u1ed5i \u0111i b\u1ed9 c\u1ee7a b\u1ea1n. Sau \u0111\u00f3 t\u0103ng d\u1ea7n th\u1eddi gian ch\u1ea1y l\u00ean. \u0110\u1eebng v\u1ed9i v\u00e3, \u0111\u1eebng n\u00f4n n\u00f3ng \u0111\u1ed1t ch\u00e1y giai \u0111o\u1ea1n. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 th\u1edf, t\u1ee9c ng\u1ef1c khi ch\u1ea1y, h\u00e3y gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 chuy\u1ec3n sang \u0111i b\u1ed9. Nh\u01b0ng c\u0169ng \u0111\u1eebng v\u1eeba m\u1edbi m\u1ec7t \u0111\u00e3 t\u1ea1m ngh\u1ec9. T\u1eadp th\u1ec3 thao \u0111\u1ed3ng ngh\u0129a v\u1edbi \u0111\u1ed5 m\u1ed3 h\u00f4i, n\u1ebfu b\u1ea1n ch\u1ec9 t\u1eadp luy\u1ec7n \u1edf c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, b\u1ea1n s\u1ebd ch\u1eb3ng bao gi\u1edd ti\u1ebfn b\u1ed9. Just Do It!<\/p><ul class=\"wp-block-list\"><li>Xem th\u00eam:&nbsp;<a href=\"https:\/\/yeuchaybo.com\/cam-nang-cho-nhung-nguoi-moi-bat-dau-chay-bo\/\" target=\"_blank\" rel=\"noopener\">C\u1ea9m nang cho nh\u1eefng b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9<\/a><\/li><\/ul><p><a rel=\"noreferrer noopener\" href=\"https:\/\/yeuchaybo.com\/dung-non-nong-tang-cu-ly-neu-ban-chua-san-sang\/\" target=\"_blank\"><strong>Tham kh\u1ea3o th\u00eam:<\/strong>\u00a0\u00a0\u0110\u1eebng n\u00f4n n\u00f3ng t\u0103ng c\u1ef1 ly n\u1ebfu b\u1ea1n ch\u01b0a s\u1eb5n s\u00e0ng<\/a><\/p><h3 class=\"wp-block-heading\">Mua gi\u00e0y ch\u1ea1y b\u1ed9 n\u00e0o?<\/h3><div class=\"wp-block-image\"><figure class=\"alignright\"><img decoding=\"async\" src=\"https:\/\/yeuchaybo.com\/wp-content\/uploads\/2014\/05\/10354377_579860435466654_1211339930_s.jpg\" alt=\"10354377_579860435466654_1211339930_s.jpg\" class=\"wp-image-2666\" title=\"\"><\/figure><\/div><p>C\u00f3 r\u1ea5t nhi\u1ec1u&nbsp;<a href=\"https:\/\/yeuchaybo.com\/tag\/hang-giay-chay-bo\/\" target=\"_blank\" rel=\"noopener\">h\u00e3ng gi\u00e0y ch\u1ea1y b\u1ed9<\/a>, m\u1ed7i h\u00e3ng c\u00f3 v\u00f4 s\u1ed1 c\u00e1c m\u1eabu gi\u00e0y ch\u1ea1y. Vi\u1ec7c n\u00e0y khi\u1ebfn cho vi\u1ec7c l\u1ef1a ch\u1ecdn m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 \u01b0ng \u00fd l\u00e0 m\u1ed9t quy\u1ebft \u0111\u1ecbnh kh\u00f3 kh\u0103n cho c\u00e1c b\u1ea1n m\u1edbi, ch\u01b0a c\u00f3 kinh nghi\u1ec7m v\u1ec1 gi\u00e0y. \u1ede Vi\u1ec7t Nam, ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0&nbsp;<a href=\"https:\/\/yeuchaybo.com\/nike-ong-trum-trong-lang-the-thao\/\" target=\"_blank\" rel=\"noopener\">Nike<\/a>,&nbsp;<a href=\"https:\/\/yeuchaybo.com\/adidas-ga-khong-lo-den-tu-duc\/\" target=\"_blank\" rel=\"noopener\">Adidas<\/a>, Puma v\u00e0 New Balance, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111\u1ebfn c\u1eeda h\u00e0ng c\u1ee7a c\u00e1c h\u00e3ng n\u00e0y \u0111\u1ec3 l\u1ef1a ch\u1ecdn. Gi\u00e0y ch\u1ea1y b\u1ed9 \u1ea3nh h\u01b0\u1edfng r\u1ea5t l\u1edbn \u0111\u1ebfn qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea1n, v\u00ec th\u1ebf \u0111\u1eebng ti\u1ebfc ti\u1ec1n \u0111\u1ea7u t\u01b0 cho m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea5t l\u01b0\u1ee3ng. Mua gi\u00e0y d\u1ecfm hay gi\u00e0y gi\u1ea3 s\u1ebd g\u00e2y nhi\u1ec1u r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng cho b\u1ea1n.<\/p><ul class=\"wp-block-list\"><li><a href=\"https:\/\/yeuchaybo.com\/infographic-cach-chon-giay-chay-bo\/\" target=\"_blank\" rel=\"noopener\">[Infographic] C\u00e1ch ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9<\/a><\/li><\/ul><p>B\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1eddi khuy\u00ean, \u0111\u00e1nh gi\u00e1 t\u1eeb b\u1ea1n b\u00e8 ho\u1eb7c tr\u00ean m\u1ea1ng, nh\u01b0ng \u0111\u1eebng mua gi\u00e0y ch\u1ec9 d\u1ef1a tr\u00ean c\u1ea3m t\u00ednh. H\u00e3y \u0111\u1ebfn c\u1eeda h\u00e0ng, th\u1eed t\u1eadn ch\u00e2n \u0111\u1ec3 b\u1ea3o \u0111\u1ea3m b\u1ea1n t\u00ecm ra \u0111\u01b0\u1ee3c \u0111\u00f4i gi\u00e0y \u01b0ng \u00fd. Kinh nghi\u1ec7m c\u1ee7a m\u00ecnh khi l\u1ef1a gi\u00e0y l\u00e0 \u0111\u00f4i gi\u00e0y ph\u1ea3i \u00f4m ch\u00e2n, ph\u1ea7n g\u00f3t \u00f4m s\u00e1t, kh\u00f4ng b\u1ecb t\u1ee5t ra khi m\u00ecnh b\u01b0\u1edbc. Nh\u1edb ch\u00fa \u00fd ph\u1ea7n m\u0169i gi\u00e0y ph\u1ea3i c\u00f3 kho\u1ea3ng tr\u1ed1ng kho\u1ea3ng 1 \u2013 1.5cm, \u0111\u1ec3 t\u1ea1o s\u1ef1 tho\u1ea3i m\u00e1i cho m\u0169i ch\u00e2n v\u00ec khi b\u1ea1n ch\u1ea1y, b\u00e0n ch\u00e2n c\u00f3 xu h\u01b0\u1edbng gi\u00e3n n\u1edf d\u00e0i h\u01a1n b\u00ecnh th\u01b0\u1eddng. N\u1ebfu b\u1ea1n mua gi\u00e0y v\u1eeba \u0111\u1ee5ng ng\u00f3n ch\u00e2n s\u1ebd d\u1ec5 g\u1eb7p t\u00ecnh tr\u1ea1ng c\u1ea5n ng\u00f3n khi ch\u1ea1y, r\u1ea5t kh\u00f3 ch\u1ecbu v\u00e0 nhi\u1ec1u khi g\u00e2y \u0111au \u0111\u1edbn.<\/p><h3 class=\"wp-block-heading\">Gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u?<\/h3><p>M\u00ecnh r\u1ea5t may m\u1eafn khi c\u00f3 &#8220;anh b\u1ea1n chung nh\u00e0&#8221; l\u00e0 m\u1ed9t trong nh\u1eefng blogger ch\u1ea1y b\u1ed9 n\u1ed5i ti\u1ebfng c\u1ee7a Vi\u1ec7t Nam. Anh l\u00e0 admin cu\u1ea3 trang blog Y\u00eau Ch\u1ea1y B\u1ed9 truy\u1ec1n c\u1ea3m h\u1ee9ng \u0111\u1ebfn r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u d\u1ea5n th\u00e2n v\u00e0o con \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9, trong \u0111\u00f3 c\u00f3 m\u00ecnh hihi.<\/p><figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure><p>V\u1edbi c\u00e1c b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau chinh ph\u1ee5c 5K. \u0110\u00e2y l\u00e0 m\u1ed9t th\u1eed th\u00e1ch v\u1eeba s\u1ee9c m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 chinh ph\u1ee5c sau 2-3 th\u00e1ng t\u1eadp luy\u1ec7n nghi\u00eam t\u00fac. M\u00ecnh cam \u0111oan 5km \u0111\u1ea7u ti\u00ean n\u00e0y &#8230;.s\u1ebd r\u1ea5t r\u1ea5t kh\u00f3 kh\u0103n v\u1edbi nh\u1eefng ai ch\u01b0a bao gi\u1edd ch\u1ea1y. Nh\u01b0ng tin m\u00ecnh \u0111i, b\u1ea1n s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c 10km d\u1ec5 d\u00e0ng trong th\u1eddi gian ng\u1eafn khi th\u00e0nh c\u00f4ng v\u01b0\u1ee3t qua 5km \u0111\u1ea7u \u0111\u1eddi n\u00e0y.<\/p><p> S\u1eed d\u1ee5ng c\u00e1c \u1ee9ng d\u1ee5ng ch\u1ea1y b\u1ed9 l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 b\u1ea1n l\u00ean l\u1ecbch v\u00e0 theo d\u00f5i qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh. Tham kh\u1ea3o hai \u1ee9ng d\u1ee5ng sau \u0111\u1ec3 l\u00ean gi\u00e1o \u00e1n 5K:<\/p><ul class=\"wp-block-list\"><li><a href=\"https:\/\/yeuchaybo.com\/len-giao-an-chay-bo-voi-nike-coach\/\" target=\"_blank\" rel=\"noopener\">L\u00ean gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 v\u1edbi Nike+ Coach<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/zombies-run-5k-training-ung-dung-tap-luyen-5k-doc-dao-va-hieu-qua\/\" target=\"_blank\" rel=\"noopener\">Zombies, Run 5K Training \u2013 \u1ee8ng d\u1ee5ng t\u1eadp luy\u1ec7n 5K \u0111\u1ed9c \u0111\u00e1o v\u00e0 hi\u1ec7u qu\u1ea3<\/a><\/li><\/ul><p>C\u00e1c b\u1ea1n n\u00e0o kh\u00f4ng c\u00f3 smartphone (iPhone, Android) th\u00ec c\u00f3 th\u1ec3 google c\u00e1c gi\u00e1o \u00e1n 5K d\u1ec5 d\u00e0ng tr\u00ean m\u1ea1ng, sau \u0111\u00f3 in ra v\u00e0 d\u00e1n trong ph\u00f2ng c\u1ee7a m\u00ecnh \u0111\u1ec3 tham kh\u1ea3o h\u1eb1ng ng\u00e0y. B\u1ea1n c\u00f3 th\u1ec3 google b\u1eb1ng c\u00e1c t\u1eeb kh\u00f3a: 5K training plan, Couch to 5K,\u2026 S\u1ebd c\u00f3 v\u00f4 s\u1ed1 gi\u00e1o \u00e1n cho b\u1ea1n l\u1ef1a ch\u1ecdn. C\u1ee9 ch\u1ecdn b\u1ea5t k\u1ef3 c\u00e1i n\u00e0o c\u0169ng \u0111\u01b0\u1ee3c, gi\u00e1o \u00e1n kh\u00f4ng quan tr\u1ecdng b\u1eb1ng quy\u1ebft t\u00e2m c\u1ee7a b\u1ea1n. M\u1ed9t khi b\u1ea1n c\u1ed1 g\u1eafng t\u1eadp luy\u1ec7n h\u1ebft m\u00ecnh, ch\u1eafc ch\u1eafn th\u00e0nh c\u00f4ng s\u1ebd \u0111\u1ebfn.<\/p><p><a href=\"https:\/\/yeuchaybo.com\/giao-an-chay-bo-5k-danh-cho-cac-ban-moi\/\" target=\"_blank\" rel=\"noopener\">Gi\u1edbi thi\u1ec7u gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 5K d\u00e0nh cho c\u00e1c b\u1ea1n m\u1edbi<\/a><\/p><figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-yeu-ch\u1ea1y-b\u1ed9\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"kaWielqOqy\"><a href=\"https:\/\/yeuchaybo.com\/nhung-luu-y-khi-tap-luyen-theo-giao-an-chay-bo-danh-cho-cac-ban-moi\/\" target=\"_blank\" rel=\"noopener\">Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n theo gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 d\u00e0nh cho c\u00e1c b\u1ea1n m\u1edbi<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Nh\u1eefng l\u01b0u \u00fd khi t\u1eadp luy\u1ec7n theo gi\u00e1o \u00e1n ch\u1ea1y b\u1ed9 d\u00e0nh cho c\u00e1c b\u1ea1n m\u1edbi&#8221; &#8212; Y\u00eau Ch\u1ea1y B\u1ed9\" src=\"https:\/\/yeuchaybo.com\/nhung-luu-y-khi-tap-luyen-theo-giao-an-chay-bo-danh-cho-cac-ban-moi\/embed\/#?secret=LlpfSOByqC#?secret=kaWielqOqy\" data-secret=\"kaWielqOqy\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><h3 class=\"wp-block-heading\">An to\u00e0n khi ch\u1ea1y b\u1ed9<\/h3><p>B\u1ea5t k\u1ec3 b\u1ea1n ch\u1ea1y ngo\u00e0i \u0111\u01b0\u1eddng hay tr\u00ean m\u00e1y ch\u1ea1y, lu\u00f4n c\u00f3 nhi\u1ec1u r\u1ee7i ro ti\u1ec1m \u1ea9n g\u00e2y ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu b\u1ea1n kh\u00f4ng ch\u00fa \u00fd. Tham kh\u1ea3o c\u00e1c b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y \u0111\u1ec3 b\u1ea3o \u0111\u1ea3m an to\u00e0n cho m\u00ecnh khi t\u1eadp luy\u1ec7n<br><\/p><ul class=\"wp-block-list\"><li><a href=\"https:\/\/yeuchaybo.com\/12-meo-de-bao-dam-an-toan-khi-chay-tren-duong\/\" target=\"_blank\" rel=\"noopener\">12 m\u1eb9o \u0111\u1ec3 b\u1ea3o \u0111\u1ea3m an to\u00e0n khi ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/chu-y-khi-chay-bo-trong-mua-nong\/\" target=\"_blank\" rel=\"noopener\">Ch\u00fa \u00fd khi ch\u1ea1y b\u1ed9 m\u00f9a n\u1eafng n\u00f3ng<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/cac-nguyen-tac-an-toan-khi-chay-tren-may-trong-phong-tap\/\" target=\"_blank\" rel=\"noopener\">C\u00e1c nguy\u00ean t\u1eafc an to\u00e0n khi ch\u1ea1y tr\u00ean m\u00e1y trong ph\u00f2ng t\u1eadp<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/chay-chan-tran-tren-may-chay-treadmill-nen-hay-khong\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y ch\u00e2n tr\u1ea7n tr\u00ean m\u00e1y ch\u1ea1y (treadmill) \u2013 N\u00ean hay kh\u00f4ng?<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/nhung-chu-y-an-toan-khi-chay-bo-ngoai-duong-danh-cho-cac-ban-nu\/\" target=\"_blank\" rel=\"noopener\">Nh\u1eefng ch\u00fa \u00fd an to\u00e0n khi ch\u1ea1y b\u1ed9 ngo\u00e0i \u0111\u01b0\u1eddng d\u00e0nh cho c\u00e1c b\u1ea1n n\u1eef<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/bi-kich-tren-may-chay-bo-treadmill-dung-chu-quan-keo-an-han\/\" target=\"_blank\" rel=\"noopener\">Bi k\u1ecbch tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 treadmill \u2013 \u0110\u1eebng ch\u1ee7 quan k\u1ebbo \u00e2n h\u1eadn<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/chu-y-an-toan-khi-chay-bo-trong-mua-mua\/\" target=\"_blank\" rel=\"noopener\">Ch\u00fa \u00fd an to\u00e0n khi ch\u1ea1y b\u1ed9 trong m\u00f9a m\u01b0a<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/chay-bo-mua-nang-nong-coi-chung-soc-nhiet-do-gang-suc\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y b\u1ed9 m\u00f9a n\u1eafng n\u00f3ng, coi ch\u1eebng s\u1ed1c nhi\u1ec7t do g\u1eafng s\u1ee9c<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/an-toan-trong-chay-bo\/\" target=\"_blank\" rel=\"noopener\">An to\u00e0n trong ch\u1ea1y b\u1ed9 \u2013 T\u1ea5t c\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o b\u1ea1n<\/a><\/li><li><a href=\"https:\/\/yeuchaybo.com\/chay-bo-ngoai-duong-coi-chung-bi-giut-dien-thoai\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y b\u1ed9 ngo\u00e0i \u0111\u01b0\u1eddng: Coi ch\u1eebng b\u1ecb gi\u1ef1t \u0111i\u1ec7n tho\u1ea1i!<\/a><\/li><\/ul><h3 class=\"wp-block-heading\">T\u1ea1i sao Ch\u1ea1y b\u1ed9 n\u00ean k\u1ebft h\u1ee3p v\u1edbi Yoga?<\/h3><p>Ch\u1ea1y b\u1ed9 v\u00e0 Yoga nghe c\u00f3 v\u1ebb ch\u1ea3 li\u00ean quan g\u00ec \u0111\u1ebfn nhau! Nh\u01b0ng tin m\u00ecnh \u0111i, khi b\u1ea1n k\u1ebft h\u1ee3p hai b\u1ed9 m\u00f4n n\u00e0y v\u1edbi nhau, c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 c\u00f3 s\u1ee9c m\u1ea1nh &#8211; \u0111\u1ed9 d\u1ebbo dai m\u00e0 c\u00f2n c\u00f3 c\u1ea3 s\u1ee9c b\u1ec1n v\u00e0 m\u1ed9t tr\u00e1i tim kho\u1ebb m\u1ea1nh n\u1eefa.<\/p><figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sli-oembed\"><\/div>\n<\/div><\/figure><figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-purna\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"C8IHm6cVgn\"><a href=\"https:\/\/purna.vn\/ja\/loi-ich-vang-den-tu-viec-ket-hop-yoga-voi-chay-bo\/\">L\u1ee3i \u00edch v\u00e0ng \u0111\u1ebfn t\u1eeb vi\u1ec7c k\u1ebft h\u1ee3p Yoga v\u1edbi Ch\u1ea1y b\u1ed9<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;L\u1ee3i \u00edch v\u00e0ng \u0111\u1ebfn t\u1eeb vi\u1ec7c k\u1ebft h\u1ee3p Yoga v\u1edbi Ch\u1ea1y b\u1ed9&#8221; &#8212; purna\" src=\"https:\/\/purna.vn\/loi-ich-vang-den-tu-viec-ket-hop-yoga-voi-chay-bo\/embed\/#?secret=rDlDQLWHeg#?secret=C8IHm6cVgn\" data-secret=\"C8IHm6cVgn\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure><p>H\u00e3y x\u00e1ch gi\u00e0y l\u00ean v\u00e0 ch\u1ea1y! H\u00e3y tr\u1ea3i th\u1ea3m yoga v\u00e0 t\u1eadp luy\u1ec7n! Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng. S\u1ed1ng vui s\u1ed1ng kho\u1ebb.<\/p>","protected":false},"excerpt":{"rendered":"<p>M\u00ecnh \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t ng\u01b0\u1eddi h\u01b0\u1edbng d\u1eabn yoga m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00f4 g\u00e1i \u0111am m\u00ea ch\u1ea1y b\u1ed9. Kh\u00e1 nhi\u1ec1u h\u1ecdc vi\u00ean th\u1eafc m\u1eafc v\u1ec1 h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh nh\u01b0 \u0111\u1ed9ng l\u1ef1c ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec, Purna b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 ra sao, nh\u1eefng kh\u00f3 kh\u0103n khi m\u1edbi b\u1eaft&#8230;<\/p>","protected":false},"author":446664,"featured_media":13307,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[24],"tags":[133],"class_list":["post-13297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run","tag-kinh-nghiem-chay-bo"],"acf":[],"taxonomy_info":{"category":[{"value":24,"label":"Ch\u1ea1y B\u1ed9"}],"post_tag":[{"value":133,"label":"kinh nghi\u1ec7m ch\u1ea1y b\u1ed9"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2019\/12\/D2BF04EE-CAA8-45CA-B37E-23F9257E2781-900x900.jpg",900,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":24,"name":"Ch\u1ea1y B\u1ed9","slug":"run","term_group":0,"term_taxonomy_id":24,"taxonomy":"category","description":"","parent":0,"count":16,"filter":"raw","cat_ID":24,"category_count":16,"category_description":"","cat_name":"Ch\u1ea1y B\u1ed9","category_nicename":"run","category_parent":0}],"tag_info":[{"term_id":133,"name":"kinh nghi\u1ec7m ch\u1ea1y b\u1ed9","slug":"kinh-nghiem-chay-bo","term_group":0,"term_taxonomy_id":133,"taxonomy":"post_tag","description":"","parent":0,"count":1,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/13297","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=13297"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/13297\/revisions"}],"predecessor-version":[{"id":13308,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/13297\/revisions\/13308"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/13307"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=13297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=13297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=13297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}