{"id":12798,"date":"2026-08-24T23:17:22","date_gmt":"2026-08-24T16:17:22","guid":{"rendered":"https:\/\/useful.vn\/?p=12798"},"modified":"2026-08-24T23:17:22","modified_gmt":"2026-08-24T16:17:22","slug":"chay-bo-nhieu-co-khien-ban-nhanh-gia","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=12798","title":{"rendered":"Ch\u1ea1y b\u1ed9 nhi\u1ec1u c\u00f3 khi\u1ebfn b\u1ea1n nhanh gi\u00e0?"},"content":{"rendered":"
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\n Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 lo ng\u1ea1i r\u1eb1ng duy tr\u00ec ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i trong nhi\u1ec1u n\u0103m c\u00f3 th\u1ec3 khi\u1ebfn khu\u00f4n m\u1eb7t h\u1ed1c h\u00e1c, l\u00e0m v\u1ebb ngo\u00e0i tr\u00f4ng gi\u00e0 h\u01a1n tu\u1ed5i. <\/strong><\/h2>\n

1. Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ef1c s\u1ef1 l\u00e0m da gi\u00e0 nhanh h\u01a1n?<\/strong><\/h3>\n

Kh\u00e1i ni\u1ec7m “runner’s face” ch\u1ec9 t\u00ecnh tr\u1ea1ng khu\u00f4n m\u1eb7t tr\u00f4ng g\u1ea7y g\u00f2, h\u1ed1c h\u00e1c, ch\u1ea3y x\u1ec7 \u0111\u01b0\u1ee3c cho l\u00e0 h\u1ec7 qu\u1ea3 c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i trong th\u1eddi gian d\u00e0i. Theo l\u00fd gi\u1ea3i ph\u1ed5 bi\u1ebfn trong gi\u1edbi ch\u1ea1y b\u1ed9 v\u00e0 l\u00e0m \u0111\u1eb9p, l\u1ef1c t\u00e1c \u0111\u1ed9ng v\u00e0 \u0111\u1ed9 rung khi ch\u1ea1y \u0111\u01b0\u1ee3c cho l\u00e0 k\u00e9o gi\u00e3n da m\u1eb7t, l\u00e0m gi\u1ea3m \u0111\u1ed9 \u0111\u00e0n h\u1ed3i v\u00e0 g\u00e2y ch\u1ea3y x\u1ec7, nh\u01b0ng li\u1ec7u \u0111i\u1ec1u n\u00e0y c\u00f3 c\u01a1 s\u1edf khoa h\u1ecdc?<\/p>\n

Hi\u1ec7n kh\u00f4ng c\u00f3 b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc n\u00e0o cho th\u1ea5y ch\u1ea1y b\u1ed9 tr\u1ef1c ti\u1ebfp g\u00e2y ra t\u00ecnh tr\u1ea1ng l\u00e3o h\u00f3a da nhanh h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t gi\u00fap c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u v\u00e0 th\u00fac \u0111\u1ea9y s\u1ea3n sinh collagen, nh\u1eefng y\u1ebfu t\u1ed1 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe l\u00e0n da. M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u, trong \u0111\u00f3 c\u00f3 nghi\u00ean c\u1ee9u c\u00f4ng b\u1ed1 tr\u00ean t\u1ea1p ch\u00ed Scientific Reports c\u0169ng cho th\u1ea5y c\u1ea3 b\u00e0i t\u1eadp aerobic l\u1eabn b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c \u0111\u1ec1u c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng da.<\/p>\n

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\"Tia<\/span><\/div>\n
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Tia UV, m\u1ea5t n\u01b0\u1edbc v\u00e0 dinh d\u01b0\u1ee1ng c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 l\u00e3o ho\u00e1 c\u1ee7a da. \u1ea2nh minh ho\u1ea1 AI.<\/p>\n

2. V\u00ec sao m\u1ed9t s\u1ed1 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 tr\u00f4ng gi\u00e0 h\u01a1n tu\u1ed5i?<\/strong><\/h3>\n

D\u00f9 b\u1ea3n th\u00e2n vi\u1ec7c ch\u1ea1y kh\u00f4ng tr\u1ef1c ti\u1ebfp g\u00e2y l\u00e3o h\u00f3a da, m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 \u0111i k\u00e8m v\u1edbi th\u00f3i quen ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi l\u1ea1i c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n khi\u1ebfn da tr\u00f4ng k\u00e9m t\u01b0\u01a1i tr\u1ebb h\u01a1n n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t t\u1ed1t.<\/p>\n

Tia c\u1ef1c t\u00edm (UV) t\u1eeb \u00e1nh n\u1eafng:\u00a0Y\u1ebfu t\u1ed1 g\u00e2y h\u1ea1i l\u1edbn nh\u1ea5t khi ch\u1ea1y b\u1ed9 ngo\u00e0i tr\u1eddi ch\u00ednh l\u00e0 tia c\u1ef1c t\u00edm, v\u1ed1n c\u00f3 li\u00ean quan \u0111\u1ebfn nguy c\u01a1 ung th\u01b0 da v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a da. Tia UV c\u00f3 kh\u1ea3 n\u0103ng xuy\u00ean s\u00e2u v\u00e0o l\u1edbp trung b\u00ec, ph\u00e1 v\u1ee1 c\u1ea5u tr\u00fac collagen, d\u1eabn \u0111\u1ebfn n\u1ebfp nh\u0103n, s\u1ea1m da v\u00e0 k\u1ebft c\u1ea5u da kh\u00f4ng \u0111\u1ec1u m\u00e0u. T\u1ed5n th\u01b0\u01a1ng n\u00e0y th\u01b0\u1eddng t\u00edch l\u0169y \u00e2m th\u1ea7m qua nhi\u1ec1u n\u0103m tr\u01b0\u1edbc khi bi\u1ec3u hi\u1ec7n r\u00f5 r\u1ec7t.<\/p>\n

Gi\u00f3, \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed v\u00e0 m\u1ea5t n\u01b0\u1edbc:\u00a0Gi\u00f3 m\u1ea1nh c\u00f3 th\u1ec3 l\u00e0m m\u1ea5t l\u1edbp d\u1ea7u t\u1ef1 nhi\u00ean b\u1ea3o v\u1ec7 da, khi\u1ebfn da kh\u00f4 v\u00e0 d\u1ec5 t\u1ed5n th\u01b0\u01a1ng h\u01a1n. \u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed c\u0169ng \u0111\u01b0\u1ee3c ghi nh\u1eadn c\u00f3 li\u00ean quan \u0111\u1ebfn t\u00ecnh tr\u1ea1ng vi\u00eam da v\u00e0 c\u00e1c d\u1ea5u hi\u1ec7u l\u00e3o h\u00f3a nh\u01b0 n\u1ebfp nh\u0103n. B\u00ean c\u1ea1nh \u0111\u00f3, m\u1ea5t n\u01b0\u1edbc do \u0111\u1ed5 m\u1ed3 h\u00f4i khi ch\u1ea1y, n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c b\u00f9 \u0111\u1eafp \u0111\u1ea7y \u0111\u1ee7, c\u00f3 th\u1ec3 khi\u1ebfn da tr\u00f4ng k\u00e9m \u0111\u00e0n h\u1ed3i h\u01a1n.<\/p>\n

Gi\u1ea3m m\u1ee1 c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 m\u1ee1 m\u1eb7t:\u00a0Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 m\u1ee1 \u1edf v\u00f9ng m\u1eb7t. \u0110i\u1ec1u n\u00e0y \u0111\u00f4i khi khi\u1ebfn khu\u00f4n m\u1eb7t tr\u00f4ng h\u00f3p h\u01a1n, qu\u1ea7ng m\u1eaft r\u00f5 h\u01a1n, t\u1ea1o c\u1ea3m gi\u00e1c gi\u00e0 h\u01a1n v\u1ec1 m\u1eb7t th\u1ecb gi\u00e1c, d\u00f9 \u0111\u00e2y l\u00e0 thay \u0111\u1ed5i h\u00ecnh th\u1ec3 ch\u1ee9 kh\u00f4ng ph\u1ea3i b\u1eb1ng ch\u1ee9ng c\u1ee7a l\u00e3o h\u00f3a sinh h\u1ecdc th\u1ef1c s\u1ef1. L\u1ee3i \u00edch s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3 t\u1eeb vi\u1ec7c duy tr\u00ec c\u00e2n n\u1eb7ng h\u1ee3p l\u00fd nh\u1edd ch\u1ea1y b\u1ed9 v\u1eabn \u0111\u01b0\u1ee3c xem l\u00e0 v\u01b0\u1ee3t tr\u1ed9i h\u01a1n nhi\u1ec1u so v\u1edbi nh\u1eefng thay \u0111\u1ed5i th\u1ea9m m\u1ef9 n\u00e0y.<\/p>\n

3. Ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m c\u00f3 th\u1ec3 l\u00e0m ch\u1eadm l\u00e3o h\u00f3a m\u00f4 li\u00ean k\u1ebft<\/strong><\/h3>\n

\u0110\u00e1ng ch\u00fa \u00fd, m\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a nh\u00f3m t\u00e1c gi\u1ea3 t\u1ea1i \u0110\u1ea1i h\u1ecdc Copenhagen (\u0110an M\u1ea1ch) c\u00f2n cho th\u1ea5y chi\u1ec1u h\u01b0\u1edbng ng\u01b0\u1ee3c l\u1ea1i v\u1edbi lo ng\u1ea1i “runner’s face”. Nghi\u00ean c\u1ee9u so s\u00e1nh nh\u00f3m v\u1eadn \u0111\u1ed9ng vi\u00ean cao tu\u1ed5i c\u00f3 th\u00f3i quen ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i su\u1ed1t \u0111\u1eddi v\u1edbi nh\u00f3m c\u00f9ng \u0111\u1ed9 tu\u1ed5i \u00edt v\u1eadn \u0111\u1ed9ng, \u0111\u1ed3ng th\u1eddi so s\u00e1nh gi\u1eefa nh\u00f3m v\u1eadn \u0111\u1ed9ng vi\u00ean tr\u1ebb v\u00e0 nh\u00f3m tr\u1ebb \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n

K\u1ebft qu\u1ea3 cho th\u1ea5y tu\u1ed5i t\u00e1c l\u00e0m t\u0103ng kho\u1ea3ng 45% m\u1ee9c \u0111\u1ed9 t\u00edch t\u1ee5 s\u1ea3n ph\u1ea9m glycation h\u00f3a b\u1ec1n v\u1eefng (AGEs, m\u1ed9t ch\u1ec9 d\u1ea5u l\u00e3o h\u00f3a m\u00f4 li\u00ean k\u1ebft) trong da, nh\u01b0ng \u1edf nh\u00f3m c\u00f3 th\u00f3i quen ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m, m\u1ee9c t\u0103ng n\u00e0y th\u1ea5p h\u01a1n kho\u1ea3ng 11% so v\u1edbi nh\u00f3m c\u00f9ng tu\u1ed5i \u00edt v\u1eadn \u0111\u1ed9ng. N\u00f3i c\u00e1ch kh\u00e1c, ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n trong th\u1eddi gian d\u00e0i d\u01b0\u1eddng nh\u01b0 gi\u00fap l\u00e0m ch\u1eadm m\u1ed9t ph\u1ea7n qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a m\u00f4 li\u00ean k\u1ebft li\u00ean quan \u0111\u1ebfn tu\u1ed5i t\u00e1c, thay v\u00ec \u0111\u1ea9y nhanh n\u00f3. Nh\u00f3m ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m c\u0169ng c\u00f3 \u0111\u1ed9 nh\u1ea1y insulin t\u1ed1t h\u01a1n, m\u1ee9c triglyceride th\u1ea5p h\u01a1n v\u00e0 \u00edt thay \u0111\u1ed5i b\u1ea5t l\u1ee3i v\u1ec1 v\u00f2ng eo so v\u1edbi nh\u00f3m \u00edt v\u1eadn \u0111\u1ed9ng c\u00f9ng \u0111\u1ed9 tu\u1ed5i.<\/p>\n

4. Ch\u1ea1y b\u1ed9 m\u00e0 kh\u00f4ng lo l\u00e3o h\u00f3a da, c\u1ea7n l\u01b0u \u00fd g\u00ec?<\/strong><\/h3>\n

\u0110\u1ec3 t\u1eadn h\u01b0\u1edfng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ch\u1ea1y b\u1ed9 m\u00e0 v\u1eabn b\u1ea3o v\u1ec7 l\u00e0n da, c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 th\u00f3i quen \u0111\u01a1n gi\u1ea3n:<\/p>\n

– Thoa kem ch\u1ed1ng n\u1eafng ph\u1ed5 r\u1ed9ng v\u1edbi ch\u1ec9 s\u1ed1 SPF t\u1eeb 15 tr\u1edf l\u00ean kho\u1ea3ng 30 ph\u00fat tr\u01b0\u1edbc khi ch\u1ea1y;\u00a0<\/p>\n

– \u0110\u1ed9i m\u0169 ho\u1eb7c m\u1eb7c trang ph\u1ee5c c\u00f3 kh\u1ea3 n\u0103ng ch\u1ed1ng tia UV;<\/p>\n

– \u0110eo k\u00ednh r\u00e2m \u0111\u1ec3 b\u1ea3o v\u1ec7 v\u00f9ng da quanh m\u1eaft;\u00a0<\/p>\n

– Tr\u00e1nh ch\u1ea1y v\u00e0o khung gi\u1edd n\u1eafng g\u1eaft nh\u1ea5t trong ng\u00e0y;<\/p>\n

– U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y;\u00a0<\/p>\n

– \u0110\u1ed3ng th\u1eddi duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng v\u00e0 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u1ee7a da.<\/p>\n

Nh\u00ecn chung, kh\u00f4ng c\u00f3 b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc n\u00e0o cho th\u1ea5y b\u1ea3n th\u00e2n vi\u1ec7c ch\u1ea1y b\u1ed9 l\u00e0m da l\u00e3o h\u00f3a nhanh h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n trong th\u1eddi gian d\u00e0i c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch cho c\u1ea3 s\u1ee9c kh\u1ecfe tim m\u1ea1ch. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ki\u1ec3m so\u00e1t t\u1ed1t c\u00e1c y\u1ebfu t\u1ed1 \u0111i k\u00e8m nh\u01b0 tia UV, m\u1ea5t n\u01b0\u1edbc v\u00e0 dinh d\u01b0\u1ee1ng…<\/p>\n

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\"C\u00e1ch<\/div>\n
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\n C\u00e1ch ch\u1ea1y b\u1ed9 sau tu\u1ed5i 40 \u0111\u1ec3 gi\u1ea3m m\u1ee1 m\u00e0 kh\u00f4ng h\u1ea1i kh\u1edbp\n <\/div>\n
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Ch\u1ea1y b\u1ed9 sau tu\u1ed5i 40 kh\u00f4ng ch\u1ec9 gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch, tinh th\u1ea7n. Tuy nhi\u00ean, vi\u1ec7c t\u1eadp \u0111\u00fang c\u00e1ch…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/dep\/chay-bo-nhieu-co-khien-ban-nhanh-gia-c78a1788884.html<\/p>\n","protected":false},"excerpt":{"rendered":"

Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 lo ng\u1ea1i r\u1eb1ng duy tr\u00ec ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i trong nhi\u1ec1u n\u0103m c\u00f3 th\u1ec3 khi\u1ebfn khu\u00f4n m\u1eb7t h\u1ed1c h\u00e1c, l\u00e0m v\u1ebb ngo\u00e0i tr\u00f4ng gi\u00e0 h\u01a1n tu\u1ed5i. 1. Ch\u1ea1y b\u1ed9 c\u00f3 th\u1ef1c s\u1ef1 l\u00e0m da gi\u00e0 nhanh h\u01a1n? Kh\u00e1i ni\u1ec7m “runner’s face” ch\u1ec9 t\u00ecnh tr\u1ea1ng khu\u00f4n m\u1eb7t tr\u00f4ng g\u1ea7y g\u00f2, h\u1ed1c h\u00e1c, ch\u1ea3y<\/p>\n","protected":false},"author":1,"featured_media":12799,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-12798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/12798","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12798"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/12798\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/12799"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}