{"id":15016,"date":"2026-09-04T14:17:16","date_gmt":"2026-09-04T07:17:16","guid":{"rendered":"https:\/\/useful.vn\/?p=15016"},"modified":"2026-09-04T14:17:16","modified_gmt":"2026-09-04T07:17:16","slug":"mot-cau-thu-dt-viet-nam-an-chay-truong-lam-sao-de-du-dinh-duong-tap-luyen-thi-dau","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=15016","title":{"rendered":"M\u1ed9t c\u1ea7u th\u1ee7 \u0110T Vi\u1ec7t Nam \u0103n chay tr\u01b0\u1eddng, l\u00e0m sao \u0111\u1ec3 \u0111\u1ee7 dinh d\u01b0\u1ee1ng t\u1eadp luy\u1ec7n, thi \u0111\u1ea5u?"},"content":{"rendered":"
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\n M\u1ed9t c\u1ea7u th\u1ee7 \u0110T Vi\u1ec7t Nam duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng nhi\u1ec1u n\u0103m, k\u1ec3 c\u1ea3 khi thi \u0111\u1ea5u b\u00f3ng \u0111\u00e1 chuy\u00ean nghi\u1ec7p. \u0110\u1ec3 \u0111\u00e1p \u1ee9ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u, ti\u1ec1n v\u1ec7 n\u00e0y x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n nhi\u1ec1u b\u1eefa, ch\u00fa tr\u1ecdng protein, tinh b\u1ed9t v\u00e0 b\u1ed5 sung m\u1ed9t s\u1ed1 vi ch\u1ea5t. <\/strong><\/h2>\n

\u0102n chay nh\u01b0ng kh\u00f4ng c\u00f3 ngh\u0129a ch\u1ec9 \u0103n rau<\/strong><\/p>\n

Ti\u1ec1n v\u1ec7 nh\u1eadp t\u1ecbch c\u1ee7a \u0110T Vi\u1ec7t Nam \u0110\u1ed7 Ho\u00e0ng H\u00ean duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng t\u1eeb kho\u1ea3ng 6 n\u0103m nay, theo th\u00f3i quen c\u1ee7a gia \u0111\u00ecnh. C\u1ea7u th\u1ee7 thu\u1ed9c bi\u00ean ch\u1ebf CLB H\u00e0 N\u1ed9i v\u1eabn gi\u1eef ch\u1ebf \u0111\u1ed9 n\u00e0y trong th\u1eddi gian thi \u0111\u1ea5u chuy\u00ean nghi\u1ec7p t\u1ea1i Vi\u1ec7t Nam.<\/p>\n

\u0110i\u1ec1u khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi b\u1ea5t ng\u1edd l\u00e0 d\u00f9 kh\u00f4ng \u0103n th\u1ecbt, Ho\u00e0ng H\u00ean v\u1eabn ph\u1ea3i \u0111\u00e1p \u1ee9ng kh\u1ed1i l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng r\u1ea5t l\u1edbn c\u1ee7a m\u1ed9t c\u1ea7u th\u1ee7 chuy\u00ean nghi\u1ec7p. Anh t\u1eebng chia s\u1ebb b\u1ea3n th\u00e2n c\u00f3 th\u1ec3 ch\u1ea1y kho\u1ea3ng 11 km trong m\u1ed9t tr\u1eadn \u0111\u1ea5u.<\/p>\n

Theo \u0111\u00f3, b\u00ed quy\u1ebft kh\u00f4ng n\u1eb1m \u1edf vi\u1ec7c \u0103n th\u1eadt nhi\u1ec1u m\u00e0 l\u00e0 t\u00ednh to\u00e1n k\u1ef9 kh\u1ea9u ph\u1ea7n \u0111\u1ec3 b\u1ea3o \u0111\u1ea3m \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng v\u00e0 protein, tr\u00e1nh t\u00ecnh tr\u1ea1ng m\u1ec7t m\u1ecfi sau t\u1eadp luy\u1ec7n ho\u1eb7c thi \u0111\u1ea5u. Anh c\u0169ng nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 h\u1ed7 tr\u1ee3 v\u1ec1 dinh d\u01b0\u1ee1ng t\u1eeb ng\u01b0\u1eddi anh trai c\u00f3 chuy\u00ean m\u00f4n trong l\u0129nh v\u1ef1c n\u00e0y.<\/p>\n

\"\u0110\u1ed7<\/span><\/p>\n

\u0110\u1ed7 Ho\u00e0ng H\u00ean trong m\u00e0u \u00e1o \u0110T Vi\u1ec7t Nam. (\u1ea2nh: FBNV)<\/p>\n

Th\u1ef1c \u0111\u01a1n \u0103n chay c\u1ee7a Ho\u00e0ng H\u00ean c\u00f3 g\u00ec?<\/strong><\/p>\n

Ho\u00e0ng H\u00ean chia nh\u1ecf kh\u1ea9u ph\u1ea7n \u0103n th\u00e0nh nhi\u1ec1u b\u1eefa trong ng\u00e0y. Bu\u1ed5i s\u00e1ng, anh th\u01b0\u1eddng \u0103n tr\u00e1i c\u00e2y, s\u1eed d\u1ee5ng tr\u1ee9ng \u0111\u1ec3 b\u1ed5 sung protein, k\u00e8m tr\u00e1i c\u00e2y kh\u00f4, n\u01b0\u1edbc \u00e9p t\u01b0\u01a1i ho\u1eb7c c\u00e0 ph\u00ea.<\/p>\n

N\u1ebfu \u0111\u1ed9i c\u00f3 l\u1ecbch t\u1eadp v\u00e0o bu\u1ed5i s\u00e1ng, anh \u0103n th\u00eam m\u1ed9t b\u1eefa nh\u1ecf tr\u01b0\u1edbc khi t\u1eadp, ch\u1ee7 y\u1ebfu l\u00e0 tr\u00e1i c\u00e2y ho\u1eb7c th\u1ef1c ph\u1ea9m b\u1ed5 sung protein.<\/p>\n

B\u1eefa tr\u01b0a l\u00e0 th\u1eddi \u0111i\u1ec3m Ho\u00e0ng H\u00ean n\u1ea1p carbohydrate t\u1eeb khoai t\u00e2y, c\u01a1m ho\u1eb7c m\u00ec \u1ed1ng. Ngu\u1ed3n protein \u0111\u1ebfn t\u1eeb tr\u1ee9ng, ph\u00f4 mai, \u0111\u1eadu v\u00e0 \u0111\u1eadu h\u0169, k\u1ebft h\u1ee3p v\u1edbi rau. Sau bu\u1ed5i t\u1eadp chi\u1ec1u, anh ti\u1ebfp t\u1ee5c b\u1ed5 sung rau c\u1ee7 v\u00e0 protein; n\u1ebfu kh\u1ed1i l\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng l\u1edbn, l\u01b0\u1ee3ng carbohydrate c\u0169ng \u0111\u01b0\u1ee3c t\u0103ng l\u00ean.<\/p>\n

Tr\u01b0\u1edbc khi \u0111i ng\u1ee7, c\u1ea7u th\u1ee7 n\u00e0y th\u01b0\u1eddng d\u00f9ng m\u1ed9t b\u1eefa nh\u1eb9 v\u1edbi s\u1eefa chua, s\u1eefa d\u00e0nh cho ng\u01b0\u1eddi \u0103n chay ho\u1eb7c tr\u00e1i c\u00e2y. Ngo\u00e0i th\u1ef1c ph\u1ea9m h\u1eb1ng ng\u00e0y, Ho\u00e0ng H\u00ean cho bi\u1ebft anh b\u1ed5 sung vitamin B12 v\u00e0 vitamin t\u1ed5ng h\u1ee3p.<\/p>\n

Nh\u01b0 v\u1eady, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a ti\u1ec1n v\u1ec7 \u0110T Vi\u1ec7t Nam kh\u00f4ng \u0111\u01a1n thu\u1ea7n l\u00e0 lo\u1ea1i b\u1ecf th\u1ecbt kh\u1ecfi th\u1ef1c \u0111\u01a1n. Anh v\u1eabn ch\u1ee7 \u0111\u1ed9ng b\u1ed5 sung c\u00e1c nh\u00f3m ch\u1ea5t c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t l\u00e0 carbohydrate \u0111\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 protein ph\u1ee5c v\u1ee5 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau v\u1eadn \u0111\u1ed9ng.<\/p>\n

\"\u0110\u1ed7<\/span><\/p>\n

\u0110\u1ed7 Ho\u00e0ng H\u00ean kh\u00e1 y\u00eau th\u00edch \u1ea9m th\u1ef1c chay t\u1ea1i Vi\u1ec7t Nam. (\u1ea2nh: FBNV)<\/p>\n

V\u00ec sao c\u1ea7u th\u1ee7 v\u1eabn c\u00f3 th\u1ec3 \u0103n chay?<\/strong><\/p>\n

Tr\u01b0\u1eddng h\u1ee3p c\u1ee7a Ho\u00e0ng H\u00ean cho th\u1ea5y \u0103n chay kh\u00f4ng ph\u1ea3i r\u00e0o c\u1ea3n qu\u00e1 l\u1edbn v\u1edbi th\u1ec3 thao chuy\u00ean nghi\u1ec7p, nh\u01b0ng ch\u1ebf \u0111\u1ed9 n\u00e0y c\u1ea7n \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng ph\u00f9 h\u1ee3p v\u1edbi nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng.<\/p>\n

V\u1edbi c\u1ea7u th\u1ee7 b\u00f3ng \u0111\u00e1, v\u1ea5n \u0111\u1ec1 quan tr\u1ecdng l\u00e0 t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o, l\u01b0\u1ee3ng protein, carbohydrate, ch\u1ea5t b\u00e9o c\u00f9ng c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t. N\u1ebfu ch\u1ec9 \u0103n rau c\u1ee7 m\u00e0 kh\u00f4ng t\u00ednh to\u00e1n kh\u1ea9u ph\u1ea7n, v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u00e1p \u1ee9ng \u0111\u1ee7 nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng v\u00e0 d\u01b0\u1ee1ng ch\u1ea5t.<\/p>\n

\u0110\u00f3 c\u0169ng l\u00e0 l\u00fd do Ho\u00e0ng H\u00ean ph\u1ea3i chia th\u00e0nh nhi\u1ec1u b\u1eefa v\u00e0 ch\u1ee7 \u0111\u1ed9ng l\u1ef1a ch\u1ecdn c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u protein nh\u01b0 tr\u1ee9ng, \u0111\u1eadu, \u0111\u1eadu h\u0169, ph\u00f4 mai v\u00e0 c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung.<\/p>\n

\u0110\u00e1ng ch\u00fa \u00fd, ch\u1ebf \u0111\u1ed9 \u0103n c\u1ee7a Ho\u00e0ng H\u00ean l\u00e0 l\u1ef1a ch\u1ecdn c\u00e1 nh\u00e2n \u0111\u00e3 \u0111\u01b0\u1ee3c anh duy tr\u00ec trong nhi\u1ec1u n\u0103m, kh\u00f4ng ph\u1ea3i c\u00f4ng th\u1ee9c dinh d\u01b0\u1ee1ng d\u00e0nh cho m\u1ecdi c\u1ea7u th\u1ee7 hay m\u1ecdi ng\u01b0\u1eddi \u0103n chay.<\/p>\n

\"\u0110\u1ed7<\/span><\/p>\n

\u0110\u1ed7 Ho\u00e0ng H\u00ean. (\u1ea2nh FBNV)<\/p>\n

Vi\u1ec7c anh v\u1eabn thi \u0111\u1ea5u \u1edf m\u00f4i tr\u01b0\u1eddng b\u00f3ng \u0111\u00e1 chuy\u00ean nghi\u1ec7p v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao cho th\u1ea5y \u0111i\u1ec1u quan tr\u1ecdng kh\u00f4ng n\u1eb1m \u0111\u01a1n gi\u1ea3n \u1edf vi\u1ec7c \u0103n chay hay \u0103n m\u1eb7n, m\u00e0 l\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n c\u00f3 \u0111\u00e1p \u1ee9ng \u0111\u00fang nhu c\u1ea7u c\u1ee7a c\u01a1 th\u1ec3 hay kh\u00f4ng.<\/p>\n

V\u1edbi Ho\u00e0ng H\u00ean, c\u00e2u tr\u1ea3 l\u1eddi \u0111\u01b0\u1ee3c th\u1ec3 hi\u1ec7n qua c\u00e1ch anh x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n, chia nh\u1ecf c\u00e1c b\u1eefa \u0103n v\u00e0 ch\u1ee7 \u0111\u1ed9ng b\u1ed5 sung nh\u1eefng d\u01b0\u1ee1ng ch\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec th\u1ec3 tr\u1ea1ng tr\u00ean s\u00e2n.<\/p>\n

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\"\u0102n<\/div>\n
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\n \u0102n chay nh\u01b0ng m\u1eafc sai l\u1ea7m n\u00e0y, h\u1ea1i cho tim\n <\/div>\n
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M\u1ed9t nghi\u00ean c\u1ee9u d\u1ef1a tr\u00ean h\u01a1n 7.700 ng\u01b0\u1eddi cho th\u1ea5y \u0103n chay s\u1ebd kh\u00f4ng gi\u00fap b\u1ea1n kh\u1ecfe m\u1ea1nh h\u01a1n n\u1ebfu s\u1eed d\u1ee5ng th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh.<\/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\/suc-khoe\/mot-cau-thu-dt-viet-nam-an-chay-truong-lam-sao-de-du-dinh-duong-tap-luyen-thi-dau-c62a1789318.html<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u1ed9t c\u1ea7u th\u1ee7 \u0110T Vi\u1ec7t Nam duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n chay tr\u01b0\u1eddng nhi\u1ec1u n\u0103m, k\u1ec3 c\u1ea3 khi thi \u0111\u1ea5u b\u00f3ng \u0111\u00e1 chuy\u00ean nghi\u1ec7p. \u0110\u1ec3 \u0111\u00e1p \u1ee9ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u, ti\u1ec1n v\u1ec7 n\u00e0y x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n nhi\u1ec1u b\u1eefa, ch\u00fa tr\u1ecdng protein, tinh b\u1ed9t v\u00e0 b\u1ed5 sung m\u1ed9t s\u1ed1 vi ch\u1ea5t.<\/p>\n","protected":false},"author":1,"featured_media":15017,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-15016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15016","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=15016"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/15016\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/15017"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}