{"id":36,"date":"2026-09-06T22:48:29","date_gmt":"2026-09-06T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/an-gi-truoc-trong-sau-khi-chay-half-marathon\/"},"modified":"2026-09-06T22:48:29","modified_gmt":"2026-09-06T15:48:29","slug":"an-gi-truoc-trong-sau-khi-chay-half-marathon","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/an-gi-truoc-trong-sau-khi-chay-half-marathon\/","title":{"rendered":"\u0102n g\u00ec tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y half marathon"},"content":{"rendered":"<p>B\u00e1n marathon k\u00e9o d\u00e0i 2 \u0111\u1ebfn 3 ti\u1ebfng, \u0111\u1ee7 l\u00e2u \u0111\u1ec3 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef trong c\u01a1 th\u1ec3 b\u1ecb c\u1ea1n n\u1ebfu b\u1ea1n \u0103n u\u1ed1ng thi\u1ebfu h\u1ee3p l\u00fd. B\u00e0i vi\u1ebft n\u00e0y g\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n th\u1ef1c t\u1ebf cho ba giai \u0111o\u1ea1n: tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y. N\u1ed9i dung mang t\u00ednh tham kh\u1ea3o chung, kh\u00f4ng thay th\u1ebf t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia dinh d\u01b0\u1ee1ng, nh\u1ea5t l\u00e0 khi b\u1ea1n c\u00f3 b\u1ec7nh n\u1ec1n nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng, b\u1ec7nh th\u1eadn ho\u1eb7c r\u1ed1i lo\u1ea1n ti\u00eau ho\u00e1.<\/p>\n<h2>Nguy\u00ean t\u1eafc chung<\/h2>\n<p>Kh\u00f4ng th\u1eed m\u00f3n m\u1edbi v\u00e0o ng\u00e0y race. M\u1ecdi th\u1ee9 b\u1ea1n \u0103n \u1edf ng\u00e0y \u0111ua, t\u1eeb b\u1eefa s\u00e1ng \u0111\u1ebfn gel, \u0111\u1ec1u ph\u1ea3i \u0111\u01b0\u1ee3c th\u1eed \u00edt nh\u1ea5t 2 \u0111\u1ebfn 3 l\u1ea7n trong c\u00e1c bu\u1ed5i long run. C\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi x\u1eed l\u00fd carbohydrate kh\u00e1c nhau, v\u00e0 d\u1ea1 d\u00e0y nh\u1ea1y c\u1ea3m h\u01a1n nhi\u1ec1u khi ch\u1ea1y.<\/p>\n<h2>Tr\u01b0\u1edbc khi ch\u1ea1y<\/h2>\n<h3>B\u1eefa t\u1ed1i h\u00f4m tr\u01b0\u1edbc<\/h3>\n<p>\u0102n b\u1eefa t\u1ed1i gi\u00e0u carbohydrate d\u1ec5 ti\u00eau nh\u01b0 c\u01a1m, b\u00fan, m\u00ec ho\u1eb7c khoai, k\u00e8m \u0111\u1ea1m n\u1ea1c nh\u01b0 c\u00e1, g\u00e0. H\u1ea1n ch\u1ebf \u0111\u1ed3 chi\u00ean r\u00e1n, cay nhi\u1ec1u v\u00e0 r\u01b0\u1ee3u bia. Dawn Run xu\u1ea5t ph\u00e1t 21K l\u00fac 04:30, n\u00ean h\u00e3y \u0103n t\u1ed1i s\u1edbm, kho\u1ea3ng 18:00 \u0111\u1ebfn 19:00, r\u1ed3i \u0111i ng\u1ee7 s\u1edbm.<\/p>\n<h3>B\u1eefa s\u00e1ng ng\u00e0y \u0111ua<\/h3>\n<p>N\u1ebfu c\u00f3 th\u1ec3, \u0103n nh\u1eb9 kho\u1ea3ng 2 \u0111\u1ebfn 3 ti\u1ebfng tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t, t\u1ee9c kho\u1ea3ng 01:30 \u0111\u1ebfn 02:30 v\u1edbi 21K. G\u1ee3i \u00fd: m\u1ed9t b\u00e1t ch\u00e1o y\u1ebfn m\u1ea1ch ho\u1eb7c c\u01a1m nh\u00e3o, 1 \u0111\u1ebfn 2 qu\u1ea3 chu\u1ed1i ho\u1eb7c b\u00e1nh m\u00ec v\u1edbi m\u1eadt ong. N\u1ebfu kh\u00f4ng th\u1ec3 d\u1eady s\u1edbm \u0111\u1ebfn th\u1ebf, h\u00e3y \u0103n b\u1eefa nh\u1eb9 kho\u1ea3ng 60 \u0111\u1ebfn 90 ph\u00fat tr\u01b0\u1edbc gi\u1edd ch\u1ea1y, l\u01b0\u1ee3ng \u00edt h\u01a1n.<\/p>\n<h3>U\u1ed1ng n\u01b0\u1edbc<\/h3>\n<p>U\u1ed1ng \u0111\u1ec1u trong bu\u1ed5i s\u00e1ng, kho\u1ea3ng 300 \u0111\u1ebfn 500 ml n\u01b0\u1edbc trong 2 ti\u1ebfng tr\u01b0\u1edbc gi\u1edd ch\u1ea1y, d\u1eebng kho\u1ea3ng 20 \u0111\u1ebfn 30 ph\u00fat tr\u01b0\u1edbc xu\u1ea5t ph\u00e1t \u0111\u1ec3 kh\u00f4ng ph\u1ea3i gh\u00e9 nh\u00e0 v\u1ec7 sinh gi\u1eefa \u0111\u01b0\u1eddng.<\/p>\n<h2>Trong khi ch\u1ea1y<\/h2>\n<p>V\u1edbi 21K, h\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u1ea1y c\u1ea7n b\u1ed5 sung kho\u1ea3ng 30 \u0111\u1ebfn 60 g carbohydrate m\u1ed7i gi\u1edd sau 45 \u0111\u1ebfn 60 ph\u00fat \u0111\u1ea7u. M\u1ed9t gel n\u0103ng l\u01b0\u1ee3ng th\u01b0\u1eddng ch\u1ee9a 20 \u0111\u1ebfn 25 g. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng gel, k\u1eb9o d\u1ebbo ho\u1eb7c chu\u1ed1i \u1edf tr\u1ea1m \u0111i\u1ec7n gi\u1ea3i.<\/p>\n<table>\n<thead>\n<tr>\n<th>M\u1ed1c<\/th>\n<th>G\u1ee3i \u00fd<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Km 2,5<\/td>\n<td>V\u00e0i ng\u1ee5m n\u01b0\u1edbc \u1edf tr\u1ea1m \u0111\u1ea7u ti\u00ean<\/td>\n<\/tr>\n<tr>\n<td>Km 5<\/td>\n<td>Tr\u1ea1m \u0111i\u1ec7n gi\u1ea3i v\u00e0 chu\u1ed1i, d\u00f9ng 1 gel n\u1ebfu \u0111\u00e3 quen<\/td>\n<\/tr>\n<tr>\n<td>Km 7 v\u00e0 km 9,4<\/td>\n<td>U\u1ed1ng n\u01b0\u1edbc, \u0111\u1ed5 n\u01b0\u1edbc l\u00ean \u0111\u1ea7u n\u1ebfu tr\u1eddi n\u00f3ng<\/td>\n<\/tr>\n<tr>\n<td>Km 15<\/td>\n<td>Tr\u1ea1m \u0111i\u1ec7n gi\u1ea3i v\u00e0 chu\u1ed1i l\u01b0\u1ee3t v\u1ec1, gel th\u1ee9 hai n\u1ebfu c\u1ea7n<\/td>\n<\/tr>\n<tr>\n<td>Km 18 \u0111\u1ebfn \u0111\u00edch<\/td>\n<td>Ch\u1ec9 u\u1ed1ng v\u00e0i ng\u1ee5m, t\u1eadp trung gi\u1eef nh\u1ecbp<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>U\u1ed1ng theo c\u01a1n kh\u00e1t, kho\u1ea3ng 150 \u0111\u1ebfn 250 ml m\u1ed7i 15 \u0111\u1ebfn 20 ph\u00fat. U\u1ed1ng qu\u00e1 nhi\u1ec1u c\u0169ng nguy hi\u1ec3m v\u00ec c\u00f3 th\u1ec3 g\u00e2y lo\u00e3ng natri. N\u1ebfu ch\u1ea1y nhi\u1ec1u m\u1ed3 h\u00f4i, h\u00e3y b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i.<\/p>\n<h2>Sau khi ch\u1ea1y<\/h2>\n<p>Trong 30 \u0111\u1ebfn 60 ph\u00fat sau khi v\u1ec1 \u0111\u00edch, \u01b0u ti\u00ean b\u00f9 n\u01b0\u1edbc, carbohydrate v\u00e0 m\u1ed9t \u00edt \u0111\u1ea1m. Ban t\u1ed5 ch\u1ee9c s\u1ebd ph\u00e1t n\u01b0\u1edbc v\u00e0 \u0111\u1ed3 \u0103n nh\u1eb9 t\u1ea1i khu v\u1ec1 \u0111\u00edch. Sau \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 \u0103n m\u1ed9t b\u1eefa \u0111\u1ea7y \u0111\u1ee7.<\/p>\n<ul>\n<li>Ngay sau \u0111\u00edch: n\u01b0\u1edbc, n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i, chu\u1ed1i ho\u1eb7c b\u00e1nh nh\u1eb9.<\/li>\n<li>Trong 1 \u0111\u1ebfn 2 ti\u1ebfng: c\u01a1m, b\u00fan ho\u1eb7c ph\u1edf k\u00e8m th\u1ecbt g\u00e0, c\u00e1, tr\u1ee9ng.<\/li>\n<li>C\u1ea3 ng\u00e0y: u\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u, \u0103n nhi\u1ec1u rau v\u00e0 tr\u00e1i c\u00e2y, ng\u1ee7 \u0111\u1ee7.<\/li>\n<\/ul>\n<p>C\u01a1 b\u1eafp s\u1ebd \u0111au nh\u1eb9 1 \u0111\u1ebfn 3 ng\u00e0y. N\u1ebfu \u0111au d\u1eef d\u1ed9i, s\u01b0ng, ti\u1ec3u s\u1eabm m\u00e0u k\u00e9o d\u00e0i ho\u1eb7c ch\u00f3ng m\u1eb7t, h\u00e3y \u0111i kh\u00e1m ngay.<\/p>\n<h2>G\u1ee3i \u00fd chu\u1ea9n b\u1ecb cho Dawn Run<\/h2>\n<p>H\u00e3y t\u1eadp \u0103n u\u1ed1ng \u0111\u00fang gi\u1edd ch\u1ea1y trong c\u00e1c bu\u1ed5i long run, k\u1ec3 c\u1ea3 bu\u1ed5i ch\u1ea1y s\u00e1ng s\u1edbm. Xem <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/cu-ly-cung-duong\/\">c\u1ef1 ly v\u00e0 cung \u0111\u01b0\u1eddng<\/a> \u0111\u1ec3 bi\u1ebft v\u1ecb tr\u00ed c\u00e1c tr\u1ea1m n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i, r\u1ed3i l\u00ean k\u1ebf ho\u1ea1ch d\u00f9ng gel kh\u1edbp v\u1edbi c\u00e1c tr\u1ea1m \u0111\u00f3. Khi \u0111\u00e3 s\u1eb5n s\u00e0ng, b\u1ea1n c\u00f3 th\u1ec3 gi\u1eef ch\u1ed7 t\u1ea1i <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/dang-ky\/\">trang \u0111\u0103ng k\u00fd<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u1ee3i \u00fd \u0103n u\u1ed1ng tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y half marathon 21K: b\u1eefa t\u1ed1i h\u00f4m tr\u01b0\u1edbc, b\u1eefa s\u00e1ng s\u1edbm, gel v\u00e0 n\u01b0\u1edbc, \u0111\u1ed3 \u0103n ph\u1ee5c h\u1ed3i sau v\u1ec1 \u0111\u00edch.<\/p>\n","protected":false},"author":0,"featured_media":13,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-36","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinh-duong-hoi-phuc"],"_links":{"self":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/36","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/comments?post=36"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/36\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/13"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=36"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=36"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=36"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}