{"id":37,"date":"2026-08-26T22:48:29","date_gmt":"2026-08-26T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/chon-giay-chay-bo-cho-ngay-race\/"},"modified":"2026-08-26T22:48:29","modified_gmt":"2026-08-26T15:48:29","slug":"chon-giay-chay-bo-cho-ngay-race","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/chon-giay-chay-bo-cho-ngay-race\/","title":{"rendered":"C\u00e1ch ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 cho ng\u00e0y race: 6 ti\u00eau ch\u00ed"},"content":{"rendered":"<p>Gi\u00e0y l\u00e0 m\u00f3n trang b\u1ecb quan tr\u1ecdng nh\u1ea5t c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y. Ch\u1ecdn \u0111\u00fang gi\u00e0y gi\u00fap b\u1ea1n ch\u1ea1y tho\u1ea3i m\u00e1i, gi\u1ea3m nguy c\u01a1 ph\u1ed3ng r\u1ed9p v\u00e0 \u0111au ch\u00e2n trong ng\u00e0y race. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 6 ti\u00eau ch\u00ed \u0111\u01a1n gi\u1ea3n \u0111\u1ec3 ch\u1ecdn gi\u00e0y cho c\u00e1c c\u1ef1 ly 5K, 10K v\u00e0 21K, kh\u00f4ng ph\u1ee5 thu\u1ed9c th\u01b0\u01a1ng hi\u1ec7u.<\/p>\n<h2>1. \u0110\u1ed9 v\u1eeba ch\u00e2n<\/h2>\n<p>H\u00e3y th\u1eed gi\u00e0y v\u00e0o cu\u1ed1i ng\u00e0y, khi ch\u00e2n \u0111\u00e3 n\u1edf nh\u1eb9. Ch\u1eeba kho\u1ea3ng m\u1ed9t \u0111\u1ed1t ng\u00f3n tay (kho\u1ea3ng 1 cm) gi\u1eefa ng\u00f3n d\u00e0i nh\u1ea5t v\u00e0 m\u0169i gi\u00e0y. G\u00f3t kh\u00f4ng \u0111\u01b0\u1ee3c tr\u01b0\u1ee3t khi b\u01b0\u1edbc, ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n \u00f4m v\u1eeba ph\u1ea3i v\u00e0 ng\u00f3n ch\u00e2n c\u00f3 ch\u1ed7 xo\u00e8. N\u1ebfu mua tr\u1ef1c tuy\u1ebfn, h\u00e3y ki\u1ec3m tra ch\u00ednh s\u00e1ch \u0111\u1ed5i tr\u1ea3.<\/p>\n<h2>2. \u0110\u1ed9 \u00eam v\u00e0 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a \u0111\u1ebf<\/h2>\n<p>V\u1edbi 21K, h\u1ea7u h\u1ebft ng\u01b0\u1eddi ch\u1ea1y ph\u1ed5 th\u00f4ng th\u1ea5y tho\u1ea3i m\u00e1i h\u01a1n v\u1edbi gi\u00e0y c\u00f3 l\u1edbp \u0111\u1ec7m d\u00e0y v\u1eeba ph\u1ea3i. V\u1edbi 5K v\u00e0 10K, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn gi\u00e0y nh\u1eb9 h\u01a1n. \u0110\u01b0\u1eddng ch\u1ea1y Dawn Run ph\u1ea7n l\u1edbn ph\u1eb3ng d\u1ecdc s\u00f4ng H\u00e0n v\u00e0 ven bi\u1ec3n, ch\u1ec9 c\u00f3 \u0111o\u1ea1n d\u1ed1c \u1edf km 9,4 \u0111\u1ebfn 10,5 v\u1edbi t\u00edch l\u0169y \u0111\u1ed9 cao kho\u1ea3ng +250 m, n\u00ean kh\u00f4ng c\u1ea7n gi\u00e0y b\u00e1m \u0111\u1ecba h\u00ecnh ph\u1ee9c t\u1ea1p.<\/p>\n<h2>3. \u0110\u1ed9 m\u00f2n c\u1ee7a gi\u00e0y<\/h2>\n<p>Gi\u00e0y ch\u1ea1y th\u01b0\u1eddng d\u00f9ng \u0111\u01b0\u1ee3c kho\u1ea3ng 500 \u0111\u1ebfn 800 km, tu\u1ef3 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, m\u1eb7t \u0111\u01b0\u1eddng v\u00e0 c\u00e1ch ch\u1ea1y. Gi\u00e0y qu\u00e1 m\u00f2n m\u1ea5t kh\u1ea3 n\u0103ng gi\u1ea3m ch\u1ea5n. N\u1ebfu gi\u00e0y hi\u1ec7n t\u1ea1i \u0111\u00e3 ch\u1ea1y tr\u00ean 600 km, h\u00e3y c\u00e2n nh\u1eafc thay m\u1edbi \u00edt nh\u1ea5t 6 tu\u1ea7n tr\u01b0\u1edbc ng\u00e0y \u0111ua.<\/p>\n<h2>4. Qu\u00e3ng \u0111\u01b0\u1eddng th\u1eed tr\u01b0\u1edbc gi\u1ea3i<\/h2>\n<p>\u0110\u1eebng \u0111i gi\u00e0y m\u1edbi tinh v\u00e0o ng\u00e0y race. H\u00e3y ch\u1ea1y th\u1eed \u00edt nh\u1ea5t 40 \u0111\u1ebfn 50 km trong gi\u00e0y m\u1edbi, bao g\u1ed3m m\u1ed9t bu\u1ed5i long run, tr\u01b0\u1edbc khi d\u00f9ng cho gi\u1ea3i.<\/p>\n<table>\n<thead>\n<tr>\n<th>C\u1ef1 ly<\/th>\n<th>Lo\u1ea1i gi\u00e0y g\u1ee3i \u00fd<\/th>\n<th>Qu\u00e3ng \u0111\u01b0\u1eddng n\u00ean th\u1eed tr\u01b0\u1edbc race<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>5K<\/td>\n<td>Gi\u00e0y nh\u1eb9, \u00eam v\u1eeba ph\u1ea3i<\/td>\n<td>Kho\u1ea3ng 30 km<\/td>\n<\/tr>\n<tr>\n<td>10K<\/td>\n<td>Gi\u00e0y nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh<\/td>\n<td>Kho\u1ea3ng 40 km<\/td>\n<\/tr>\n<tr>\n<td>21K<\/td>\n<td>Gi\u00e0y \u0111\u1ec7m trung b\u00ecnh \u0111\u1ebfn d\u00e0y, \u1ed5n \u0111\u1ecbnh<\/td>\n<td>Kho\u1ea3ng 50 km, g\u1ed3m 2 bu\u1ed5i d\u00e0i<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>5. T\u1ea5t v\u00e0 ph\u1ee5 ki\u1ec7n<\/h2>\n<ul>\n<li>Ch\u1ecdn t\u1ea5t ch\u1ea1y b\u1ed9 ch\u1ea5t li\u1ec7u tho\u00e1t \u1ea9m, tr\u00e1nh t\u1ea5t cotton d\u00e0y v\u00ec gi\u1eef n\u01b0\u1edbc.<\/li>\n<li>Thoa gel ho\u1eb7c kem ch\u1ed1ng ma s\u00e1t \u1edf c\u00e1c v\u1ecb tr\u00ed hay ph\u1ed3ng nh\u01b0 ng\u00f3n ch\u00e2n, g\u00f3t.<\/li>\n<li>C\u1eaft m\u00f3ng ch\u00e2n g\u1ecdn tr\u01b0\u1edbc ng\u00e0y \u0111ua 2 \u0111\u1ebfn 3 ng\u00e0y.<\/li>\n<li>Th\u1eaft d\u00e2y gi\u00e0y ch\u1eafc nh\u01b0ng kh\u00f4ng qu\u00e1 ch\u1eb7t, d\u00f9ng kho\u00e1 d\u00e2y ph\u1ee5 n\u1ebfu ch\u00e2n d\u1ec5 b\u1ecb l\u1ecfng.<\/li>\n<\/ul>\n<p>V\u1edbi ch\u1ea1y bu\u1ed5i s\u00e1ng s\u1edbm ven bi\u1ec3n, h\u00e3y ch\u1ecdn t\u1ea5t v\u00e0 gi\u00e0y tho\u00e1t kh\u00ed t\u1ed1t v\u00ec \u0111\u1ed9 \u1ea9m cao.<\/p>\n<h2>6. Chu\u1ea9n b\u1ecb b\u1ed9 \u0111\u1ed3 ng\u00e0y \u0111ua<\/h2>\n<p>\u00c1o k\u1ef9 thu\u1eadt trong g\u00f3i V\u0110V c\u1ee7a Dawn Run c\u00f3 c\u00e1c size t\u1eeb XS \u0111\u1ebfn 3XL, form nam v\u00e0 n\u1eef. H\u00e3y ch\u1ecdn size theo b\u1ea3ng size khi \u0111\u0103ng k\u00fd v\u00e0 m\u1eb7c th\u1eed \u1edf Expo. Qu\u1ea7n, \u00e1o l\u00f3t th\u1ec3 thao v\u00e0 m\u0169 n\u00ean l\u00e0 nh\u1eefng m\u00f3n b\u1ea1n \u0111\u00e3 d\u00f9ng trong c\u00e1c bu\u1ed5i t\u1eadp d\u00e0i. Tr\u00e1nh m\u1eb7c \u0111\u1ed3 m\u1edbi tinh ho\u1eb7c ch\u1ea5t li\u1ec7u th\u00f4. N\u1ebfu c\u1ea7n ghim BIB, h\u00e3y d\u00f9ng 4 kim v\u00e0 ki\u1ec3m tra BIB kh\u00f4ng che chip.<\/p>\n<p>N\u1ebfu ch\u01b0a bi\u1ebft n\u00ean \u0103n g\u00ec \u0111\u1ec3 ch\u1ea1y t\u1ed1t c\u00f9ng b\u1ed9 \u0111\u1ed3 m\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc b\u00e0i <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/an-gi-truoc-trong-sau-khi-chay-half-marathon\/\">\u0103n g\u00ec tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y half marathon<\/a>. C\u00f2n n\u1ebfu \u0111\u00e3 ch\u1ecdn xong gi\u00e0y, \u0111\u1eebng qu\u00ean ch\u1ed1t c\u1ef1 ly t\u1ea1i <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/dang-ky\/\">trang \u0111\u0103ng k\u00fd Dawn Run<\/a>.<\/p>\n<p>N\u1ebfu b\u1ea1n \u0111ang \u0111au ch\u00e2n k\u00e9o d\u00e0i ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 b\u00e0n ch\u00e2n b\u1eb9t ho\u1eb7c v\u00f2m ch\u00e2n qu\u00e1 cao, h\u00e3y g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia tr\u01b0\u1edbc khi mua gi\u00e0y chuy\u00ean d\u1ee5ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u01b0\u1edbng d\u1eabn ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 cho ng\u00e0y race: \u0111\u1ed9 v\u1eeba ch\u00e2n, \u0111\u1ec7m, \u0111\u1ed9 m\u00f2n, th\u1eed bao nhi\u00eau km tr\u01b0\u1edbc gi\u1ea3i v\u00e0 nh\u1eefng l\u01b0u \u00fd cho 5K, 10K, 21K.<\/p>\n","protected":false},"author":0,"featured_media":11,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-37","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giay-trang-bi"],"_links":{"self":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/37","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=37"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/37\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/11"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=37"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=37"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=37"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}