{"id":6217,"date":"2025-07-10T09:48:22","date_gmt":"2025-07-10T09:48:22","guid":{"rendered":"https:\/\/phongnguyen.vn\/?p=6217"},"modified":"2025-07-10T10:19:41","modified_gmt":"2025-07-10T10:19:41","slug":"de-giay-chay-bo","status":"publish","type":"post","link":"https:\/\/phongnguyen.vn\/vi\/de-giay-chay-bo\/","title":{"rendered":"C\u1ea5u T\u1ea1o \u0110\u1ebf Gi\u00e0y Ch\u1ea1y B\u1ed9 L\u00e0 G\u00ec? So S\u00e1nh Gi\u00e0y Ch\u1ea1y & \u0110i B\u1ed9"},"content":{"rendered":"

\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi y\u00eau v\u1eadn \u0111\u1ed9ng, m\u1ed9t \u0111\u00f4i gi\u00e0y t\u1ed1t kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ph\u1ee5 ki\u1ec7n m\u00e0 c\u00f2n l\u00e0 “tr\u1ee3 th\u1ee7” quan tr\u1ecdng gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u00e0 b\u1ea3o v\u1ec7 \u0111\u00f4i ch\u00e2n. Trong \u0111\u00f3, \u0111\u1ebf gi\u00e0y \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c t\u1ea1o c\u1ea3m gi\u00e1c \u00eam \u00e1i, h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng. Phong Nguy\u00ean s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/a>, \u0111\u1ed3ng th\u1eddi ph\u00e2n bi\u1ec7t gi\u1eefa gi\u00e0y ch\u1ea1y b\u1ed9 v\u00e0 gi\u00e0y \u0111i b\u1ed9 \u0111\u1ec3 \u0111\u01b0a ra l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p nh\u1ea5t.<\/p>\n

T\u1ea1i sao \u0111\u1ebf gi\u00e0y l\u1ea1i quan tr\u1ecdng?<\/strong><\/h2>\n

\u0110\u1ebf gi\u00e0y l\u00e0 ph\u1ea7n ti\u1ebfp x\u00fac tr\u1ef1c ti\u1ebfp v\u1edbi m\u1eb7t \u0111\u1ea5t v\u00e0 ch\u1ecbu to\u00e0n b\u1ed9 l\u1ef1c t\u00e1c \u0111\u1ed9ng t\u1eeb c\u01a1 th\u1ec3 ng\u01b0\u1eddi d\u00f9ng trong qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng. \u0110\u1ebf gi\u00e0y kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u1ed9 b\u00e1m, kh\u1ea3 n\u0103ng gi\u1ea3m ch\u1ea5n m\u00e0 c\u00f2n quy\u1ebft \u0111\u1ecbnh s\u1ef1 \u1ed5n \u0111\u1ecbnh, linh ho\u1ea1t v\u00e0 an to\u00e0n trong t\u1eebng b\u01b0\u1edbc ch\u00e2n. Vi\u1ec7c ch\u1ecdn sai lo\u1ea1i \u0111\u1ebf c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 nghi\u00eam tr\u1ecdng nh\u01b0 m\u1ecfi c\u01a1, \u0111au g\u00f3t ch\u00e2n, bong g\u00e2n hay ch\u1ea5n th\u01b0\u01a1ng l\u00e2u d\u00e0i.<\/p>\n

\"c\u1ea5u<\/p>\n

C\u1ea5u t\u1ea1o \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/h2>\n

\u0110\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9<\/strong> \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf chuy\u00ean bi\u1ec7t nh\u1eb1m gi\u1ea3m \u00e1p l\u1ef1c khi ti\u1ebfp \u0111\u1ea5t v\u00e0 t\u1ed1i \u01b0u l\u1ef1c \u0111\u1ea9y trong t\u1eebng b\u01b0\u1edbc ch\u1ea1y. M\u1ed7i b\u1ed9 ph\u1eadn c\u1ee7a gi\u00e0y \u0111\u1ec1u \u0111\u1ea3m nh\u1eadn ch\u1ee9c n\u0103ng ri\u00eang, g\u00f3p ph\u1ea7n mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i t\u1ed1i \u0111a cho ng\u01b0\u1eddi d\u00f9ng trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp hay thi \u0111\u1ea5u, t\u1eeb \u0111\u00f3 n\u00e2ng cao hi\u1ec7u su\u1ea5t v\u00e0 gi\u00fap chinh ph\u1ee5c m\u1ee5c ti\u00eau d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

\u0110\u1ebf ngo\u00e0i gi\u00e0y ch\u1ea1y b\u1ed9 (Outsole)<\/strong><\/h3>\n

\u0110\u1ebf ngo\u00e0i (outsole) l\u00e0 l\u1edbp ti\u1ebfp x\u00fac tr\u1ef1c ti\u1ebfp v\u1edbi m\u1eb7t \u0111\u01b0\u1eddng, \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 b\u00e0n ch\u00e2n v\u00e0 t\u0103ng \u0111\u1ed9 b\u00e1m. \u0110\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9 th\u01b0\u1eddng s\u1eed\u00a0 d\u1ee5ng carbon si\u00eau b\u1ec1n, EVA pha cao su ho\u1eb7c cao su th\u1ed5i nh\u1eb9, linh ho\u1ea1t. \u0110\u1eb7c bi\u1ec7t, thi\u1ebft k\u1ebf r\u00e3nh s\u00e2u v\u00e0 v\u00e2n n\u1ed5i gi\u00fap b\u00e1m \u0111\u01b0\u1eddng t\u1ed1t h\u01a1n, k\u1ec3 c\u1ea3 tr\u00ean \u0111\u1ecba h\u00ecnh tr\u01a1n tr\u01b0\u1ee3t hay g\u1ed3 gh\u1ec1.<\/p>\n

\"c\u1ea5u<\/p>\n

Ngo\u00e0i ch\u1ea5t li\u1ec7u, outsole c\u00f2n kh\u00e1c nhau v\u1ec1 \u0111\u1ed9 d\u00e0y, di\u1ec7n t\u00edch bao ph\u1ee7 v\u00e0 c\u00e1ch b\u1ed1 tr\u00ed c\u00e1c v\u1ea5u, v\u00e2n. \u0110\u1ebf d\u00e0y ch\u1ea1y b\u1ed9 c\u00e0ng d\u00e0y, di\u1ec7n t\u00edch cao su c\u00e0ng l\u1edbn th\u00ec kh\u1ea3 n\u0103ng ch\u1ed1ng m\u00e0i m\u00f2n c\u00e0ng cao. Trong khi \u0111\u00f3, nh\u1eefng \u0111\u00f4i gi\u00e0y c\u00f3 nhi\u1ec1u r\u00e3nh v\u00e0 v\u1ea5u s\u00e2u l\u1ea1i t\u0103ng l\u1ef1c k\u00e9o v\u00e0 \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh, gi\u00fap runner t\u1ef1 tin h\u01a1n tr\u00ean m\u1ecdi cung \u0111\u01b0\u1eddng.<\/p>\n

\u0110\u1ebf gi\u1eefa gi\u00e0y ch\u1ea1y b\u1ed9 (Midsole)<\/strong><\/h3>\n

Midsole l\u00e0 l\u1edbp \u0111\u1ec7m n\u1eb1m gi\u1eefa outsole v\u00e0 upper, gi\u1eef vai tr\u00f2 h\u1ea5p th\u1ee5 l\u1ef1c v\u00e0 gi\u1ea3m ch\u1ea5n m\u1ed7i khi ti\u1ebfp \u0111\u1ea5t. \u0110\u01b0\u1ee3c l\u00e0m t\u1eeb c\u00e1c ch\u1ea5t li\u1ec7u nh\u01b0 EVA<\/a><\/strong>, TPU, PU hay Pebax, midsole kh\u00f4ng ch\u1ec9 mang l\u1ea1i c\u1ea3m gi\u00e1c \u00eam \u00e1i m\u00e0 c\u00f2n quy\u1ebft \u0111\u1ecbnh hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y. C\u00e1c c\u00f4ng ngh\u1ec7 hi\u1ec7n \u0111\u1ea1i nh\u01b0 ZoomX, Boost hay Gel \u0111\u1ec1u t\u1eadp trung v\u00e0o t\u1ed1i \u01b0u \u0111\u1ed9 \u0111\u00e0n h\u1ed3i, h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng m\u01b0\u1ee3t m\u00e0 v\u00e0 b\u1ea3o v\u1ec7 kh\u1edbp hi\u1ec7u qu\u1ea3.<\/p>\n

\"\u0110\u1ebf<\/p>\n

T\u00f9y v\u00e0o nhu c\u1ea7u s\u1eed d\u1ee5ng, midsole c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf m\u1ec1m \u0111\u1ec3 t\u0103ng s\u1ef1 linh ho\u1ea1t ho\u1eb7c c\u1ee9ng h\u01a1n \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y. EVA nh\u1eb9 v\u00e0 \u00eam, ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp, TPU v\u00e0 Pebax cao c\u1ea5p h\u01a1n, cho ph\u1ea3n h\u1ed3i t\u1ed1t v\u00e0 \u0111\u1ed9 b\u1ec1n v\u01b0\u1ee3t tr\u1ed9i. Vi\u1ec7c l\u1ef1a ch\u1ecdn \u0111\u1ebf gi\u1eefa ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng ch\u1ec9 tho\u1ea3i m\u00e1i h\u01a1n khi ch\u1ea1y m\u00e0 c\u00f2n k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd \u0111\u00f4i gi\u00e0y v\u00e0 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi ch\u1ea5n th\u01b0\u01a1ng l\u1eb7p l\u1ea1i.<\/p>\n

\u0110\u1ebf trong gi\u00e0y ch\u1ea1y b\u1ed9 (Insole)\u00a0<\/strong><\/h3>\n

Insole l\u00e0 l\u1edbp l\u00f3t b\u00ean trong \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9, ti\u1ebfp x\u00fac tr\u1ef1c ti\u1ebfp v\u1edbi l\u00f2ng b\u00e0n ch\u00e2n v\u00e0 c\u00f3 th\u1ec3 th\u00e1o r\u1eddi d\u1ec5 d\u00e0ng. \u0110\u01b0\u1ee3c l\u00e0m t\u1eeb c\u00e1c v\u1eadt li\u1ec7u nh\u01b0 EVA, gel ho\u1eb7c foam, insole gi\u00fap t\u0103ng \u0111\u1ed9 \u00eam \u00e1i, gi\u1ea3m ch\u1ea5n \u0111\u1ed9ng v\u00e0 h\u1ed7 tr\u1ee3 \u0111\u1ecbnh h\u00ecnh d\u00e1ng ch\u00e2n hi\u1ec7u qu\u1ea3. M\u1ed9t s\u1ed1 lo\u1ea1i \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9 c\u00f2n t\u00edch h\u1ee3p c\u00f4ng ngh\u1ec7 n\u00e2ng \u0111\u1ee1 v\u00f2m ch\u00e2n v\u00e0 ph\u00e2n t\u00e1n \u00e1p l\u1ef1c \u0111\u1ec1u, gi\u00fap gi\u1ea3m m\u1ecfi ch\u00e2n v\u00e0 ph\u00f2ng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng khi v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n

\"\u0110\u1ebf<\/p>\n

Nhi\u1ec1u d\u00f2ng gi\u00e0y ch\u1ea1y hi\u1ec7n nay cho ph\u00e9p thay th\u1ebf ho\u1eb7c t\u00f9y ch\u1ec9nh insole nh\u1eb1m ph\u00f9 h\u1ee3p v\u1edbi c\u1ea5u tr\u00fac b\u00e0n ch\u00e2n ri\u00eang bi\u1ec7t. Nh\u1eefng thi\u1ebft k\u1ebf cao c\u1ea5p c\u00f2n h\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh theo k\u00edch th\u01b0\u1edbc v\u00e0 \u0111\u1ed9 cong v\u00f2m ch\u00e2n, mang l\u1ea1i c\u1ea3m gi\u00e1c v\u1eeba v\u1eb7n nh\u01b0 \u0111o ni \u0111\u00f3ng gi\u00e0y.<\/p>\n

L\u00f3t gi\u00e0y c\u00f2n \u0111\u01b0\u1ee3c c\u1ea3i ti\u1ebfn v\u1edbi b\u1ec1 m\u1eb7t tho\u00e1ng kh\u00ed, ch\u1ed1ng tr\u01b0\u1ee3t, gi\u1eef cho b\u00e0n ch\u00e2n lu\u00f4n kh\u00f4 r\u00e1o v\u00e0 \u1ed5n \u0111\u1ecbnh trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y. \u0110\u00e2y l\u00e0 gi\u1ea3i ph\u00e1p l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai c\u1ea7n th\u00eam h\u1ed7 tr\u1ee3 ho\u1eb7c g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 ch\u00e2n khi t\u1eadp luy\u1ec7n.<\/p>\n

C\u00e1c ph\u00e2n lo\u1ea1i gi\u00e0y \u0111i b\u1ed9 v\u00e0 gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/h2>\n

D\u00f9 c\u00f9ng thu\u1ed9c d\u00f2ng gi\u00e0y th\u1ec3 thao, nh\u01b0ng gi\u00e0y ch\u1ea1y b\u1ed9 v\u00e0 gi\u00e0y \u0111i b\u1ed9 c\u00f3 s\u1ef1 kh\u00e1c bi\u1ec7t r\u00f5 r\u1ec7t v\u1ec1 thi\u1ebft k\u1ebf, t\u00ednh n\u0103ng v\u00e0 m\u1ee5c \u0111\u00edch s\u1eed d\u1ee5ng. Vi\u1ec7c n\u1eafm r\u00f5 nh\u1eefng \u0111i\u1ec3m ph\u00e2n bi\u1ec7t n\u00e0y s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn \u0111\u00fang lo\u1ea1i gi\u00e0y, ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 t\u1ed1i \u01b0u tr\u1ea3i nghi\u1ec7m m\u1ed7i b\u01b0\u1edbc ch\u00e2n.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
Ti\u00eau ch\u00ed<\/strong><\/td>\nGi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/td>\nGi\u00e0y \u0111i b\u1ed9<\/strong><\/td>\n<\/tr>\n
M\u1ee5c \u0111\u00edch s\u1eed d\u1ee5ng<\/strong><\/td>\nCh\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 cao, b\u01b0\u1edbc d\u00e0i v\u00e0 linh ho\u1ea1t<\/td>\nDi chuy\u1ec3n \u0111\u1ec1u \u0111\u1eb7n, nh\u1eb9 nh\u00e0ng<\/td>\n<\/tr>\n
Thi\u1ebft k\u1ebf \u0111\u1ebf ngo\u00e0i<\/strong><\/td>\nR\u00e3nh s\u00e2u, t\u0103ng \u0111\u1ed9 b\u00e1m<\/td>\nR\u00e3nh n\u00f4ng, t\u1eadp trung v\u00e0o \u1ed5n \u0111\u1ecbnh<\/td>\n<\/tr>\n
\u0110\u1ebf gi\u1eefa<\/strong><\/td>\nD\u00e0y, \u0111\u00e0n h\u1ed3i t\u1ed1t, h\u1ea5p th\u1ee5 l\u1ef1c<\/td>\nM\u1ec1m v\u1eeba ph\u1ea3i, h\u1ed7 tr\u1ee3 tr\u1ecdng l\u01b0\u1ee3ng \u0111\u1ec1u<\/td>\n<\/tr>\n
L\u00f3t gi\u00e0y<\/strong><\/td>\nT\u1eadp trung h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 gi\u1ea3m l\u1ef1c<\/td>\nT\u0103ng tho\u1ea3i m\u00e1i, h\u1ed7 tr\u1ee3 g\u00f3t v\u00e0 v\u00f2m ch\u00e2n<\/td>\n<\/tr>\n
Tr\u1ecdng l\u01b0\u1ee3ng<\/strong><\/td>\nNh\u1eb9 \u0111\u1ec3 h\u1ed7 tr\u1ee3 t\u0103ng t\u1ed1c<\/td>\nTrung b\u00ecnh \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c ch\u1eafc ch\u1eafn<\/td>\n<\/tr>\n
H\u00ecnh d\u1ea1ng \u0111\u1ebf<\/strong><\/td>\nH\u01a1i cong, h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng t\u1eeb g\u00f3t \u0111\u1ebfn m\u0169i<\/td>\nPh\u1eb3ng, t\u1eadp trung v\u00e0o s\u1ef1 \u1ed5n \u0111\u1ecbnh<\/td>\n<\/tr>\n
T\u1ea7n su\u1ea5t s\u1eed d\u1ee5ng ph\u00f9 h\u1ee3p<\/strong><\/td>\nCh\u1ea1y b\u1ed9, t\u1eadp luy\u1ec7n th\u1ec3 l\u1ef1c<\/td>\n\u0110i b\u1ed9 h\u1eb1ng ng\u00e0y, d\u1ea1o ph\u1ed1<\/td>\n<\/tr>\n
\u0110\u1ed1i t\u01b0\u1ee3ng ph\u00f9 h\u1ee3p<\/strong><\/td>\nNg\u01b0\u1eddi luy\u1ec7n t\u1eadp th\u1ec3 thao, v\u1eadn \u0111\u1ed9ng vi\u00ean<\/td>\nNg\u01b0\u1eddi l\u1edbn tu\u1ed5i, ng\u01b0\u1eddi \u0111i l\u1ea1i nhi\u1ec1u<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

C\u00e1ch ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng ho\u1ea1t \u0111\u1ed9ng<\/strong><\/h2>\n

M\u1ed7i lo\u1ea1i ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u00f2i h\u1ecfi m\u1ed9t ki\u1ec3u gi\u00e0y ph\u00f9 h\u1ee3p ri\u00eang, nh\u1eb1m \u0111\u1ea3m b\u1ea3o hi\u1ec7u qu\u1ea3 v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1ea3m thi\u1ec3u nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. V\u1eady n\u00ean, vi\u1ec7c ph\u00e2n bi\u1ec7t r\u00f5 m\u1ee5c \u0111\u00edch s\u1eed d\u1ee5ng s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn \u0111\u00fang lo\u1ea1i gi\u00e0y cho t\u1eebng nhu c\u1ea7u c\u1ee5 th\u1ec3.<\/p>\n

Khi n\u00e0o n\u00ean ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/h3>\n

Gi\u00e0y ch\u1ea1y b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n \u1edf c\u1ef1 ly 3\u201310km, tham gia marathon ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp cardio. V\u1edbi thi\u1ebft k\u1ebf ch\u00fa tr\u1ecdng \u0111\u1ebfn \u0111\u1ed9 b\u1eadt, kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5 l\u1ef1c v\u00e0 s\u1ef1 linh ho\u1ea1t trong chuy\u1ec3n \u0111\u1ed9ng, lo\u1ea1i gi\u00e0y n\u00e0y gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp, t\u0103ng hi\u1ec7u su\u1ea5t v\u00e0 mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i trong su\u1ed1t qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao.<\/p>\n

\"ch\u1ecdn<\/p>\n

Kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 v\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t, m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p c\u00f2n gi\u00fap b\u1ea1n t\u1ef1 tin h\u01a1n trong t\u1eebng b\u01b0\u1edbc ch\u1ea1y, t\u1ea1o c\u1ea3m h\u1ee9ng \u0111\u1ec3 duy tr\u00ec th\u00f3i quen r\u00e8n luy\u1ec7n m\u1ed7i ng\u00e0y v\u00e0 t\u1eebng b\u01b0\u1edbc chinh ph\u1ee5c m\u1ee5c ti\u00eau s\u1ee9c kh\u1ecfe b\u1ec1n v\u1eefng.<\/p>\n

Khi n\u00e0o n\u00ean ch\u1ecdn gi\u00e0y \u0111i b\u1ed9<\/strong><\/h3>\n

N\u1ebfu b\u1ea1n ch\u1ec9 \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng h\u1eb1ng ng\u00e0y, c\u1ea7n m\u1ed9t \u0111\u00f4i gi\u00e0y d\u1ec5 mang, tho\u1ea3i m\u00e1i v\u00e0 \u1ed5n \u0111\u1ecbnh, th\u00ec gi\u00e0y \u0111i b\u1ed9 l\u00e0 l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p h\u01a1n. Lo\u1ea1i gi\u00e0y n\u00e0y \u0111\u1eb7c bi\u1ec7t th\u00edch h\u1ee3p v\u1edbi ng\u01b0\u1eddi cao tu\u1ed5i ho\u1eb7c nh\u1eefng ai g\u1eb7p v\u1ea5n \u0111\u1ec1 v\u1ec1 b\u00e0n ch\u00e2n, nh\u1edd v\u00e0o thi\u1ebft k\u1ebf \u00eam \u00e1i, h\u1ed7 tr\u1ee3 t\u1ed1t v\u00e0 \u00edt g\u00e2y m\u1ecfi khi di chuy\u1ec3n trong th\u1eddi gian d\u00e0i.<\/p>\n

\"ch\u1ecdn<\/p>\n

Nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p khi ch\u1ecdn gi\u00e0y th\u1ec3 thao<\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ecdn gi\u00e0y ch\u1ec9 v\u00ec m\u1eabu m\u00e3 \u0111\u1eb9p m\u00e0 qu\u00ean m\u1ea5t c\u00f4ng n\u0103ng v\u00e0 \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9<\/strong>, d\u1eabn \u0111\u1ebfn \u0111au ch\u00e2n v\u00e0 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n k\u00e9m. M\u1ed9t sai l\u1ea7m kh\u00e1c l\u00e0 d\u00f9ng c\u00f9ng m\u1ed9t \u0111\u00f4i gi\u00e0y cho m\u1ecdi ho\u1ea1t \u0111\u1ed9ng, trong khi m\u1ed7i m\u00f4n nh\u01b0 ch\u1ea1y, \u0111i b\u1ed9 hay t\u1eadp gym \u0111\u1ec1u c\u1ea7n thi\u1ebft k\u1ebf ri\u00eang.<\/p>\n

\"Nh\u1eefng<\/p>\n

Ngo\u00e0i ra, vi\u1ec7c kh\u00f4ng thay gi\u00e0y sau th\u1eddi gian d\u00e0i s\u1eed d\u1ee5ng khi\u1ebfn \u0111\u1ebf gi\u00e0y m\u1ea5t \u0111\u1ed9 \u0111\u00e0n h\u1ed3i, l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. Cu\u1ed1i c\u00f9ng, kh\u00f4ng \u0111\u1ec3 \u00fd \u0111\u1ebfn d\u00e1ng b\u00e0n ch\u00e2n nh\u01b0 v\u00f2m cao hay ch\u00e2n b\u1eb9t c\u0169ng d\u1ec5 khi\u1ebfn b\u1ea1n ch\u1ecdn sai lo\u1ea1i gi\u00e0y, gi\u1ea3m \u0111\u1ed9 \u00eam v\u00e0 s\u1ef1 h\u1ed7 tr\u1ee3 c\u1ea7n thi\u1ebft.<\/p>\n

Xem th\u00eam:<\/strong> T\u00ecm Hi\u1ec3u C\u00e1c Lo\u1ea1i \u0110\u1ebf Gi\u00e0y Th\u1ec3 Thao Ph\u1ed5 Bi\u1ebfn Nh\u1ea5t Hi\u1ec7n Nay<\/a><\/pre>\n
T\u1ed5ng k\u1ebft<\/strong><\/h2>\n
Hy v\u1ecdng nh\u1eefng chia s\u1ebb t\u1eeb Phong Nguy\u00ean<\/a><\/strong> \u0111\u00e3 mang \u0111\u1ebfn cho b\u1ea1n ki\u1ebfn th\u1ee9c h\u1eefu \u00edch v\u1ec1 \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9<\/strong> v\u00e0 vi\u1ec7c l\u1ef1a ch\u1ecdn gi\u00e0y ph\u00f9 h\u1ee3p. D\u00f9 b\u1ea1n l\u00e0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng xuy\u00ean hay \u0111\u01a1n gi\u1ea3n ch\u1ec9 \u0111i b\u1ed9 m\u1ed7i ng\u00e0y, vi\u1ec7c \u0111\u1ea7u t\u01b0 v\u00e0o m\u1ed9t \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, c\u00f3 c\u1ea5u tr\u00fac \u0111\u1ebf ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap b\u1ea3o v\u1ec7 \u0111\u00f4i ch\u00e2n, gi\u1ea3m thi\u1ec3u ch\u1ea5n th\u01b0\u01a1ng v\u00e0 n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. M\u1ed9t \u0111\u00f4i gi\u00e0y \u0111\u00fang chu\u1ea9n kh\u00f4ng ch\u1ec9 mang l\u1ea1i s\u1ef1 tho\u1ea3i m\u00e1i trong t\u1eebng b\u01b0\u1edbc di chuy\u1ec3n, m\u00e0 c\u00f2n ti\u1ebfp th\u00eam \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 b\u1ea1n duy tr\u00ec th\u00f3i quen v\u1eadn \u0111\u1ed9ng l\u00e0nh m\u1ea1nh m\u1ed7i ng\u00e0y.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi y\u00eau v\u1eadn \u0111\u1ed9ng, m\u1ed9t \u0111\u00f4i gi\u00e0y t\u1ed1t kh\u00f4ng ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ph\u1ee5 ki\u1ec7n m\u00e0 c\u00f2n l\u00e0 “tr\u1ee3 th\u1ee7” quan tr\u1ecdng gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t v\u00e0 b\u1ea3o v\u1ec7 \u0111\u00f4i ch\u00e2n. Trong \u0111\u00f3, \u0111\u1ebf gi\u00e0y \u0111\u00f3ng vai tr\u00f2 then ch\u1ed1t trong vi\u1ec7c t\u1ea1o c\u1ea3m gi\u00e1c \u00eam \u00e1i, h\u1ed7 tr\u1ee3 chuy\u1ec3n \u0111\u1ed9ng v\u00e0 […]\n","protected":false},"author":1,"featured_media":6322,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32],"tags":[],"class_list":["post-6217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"_links":{"self":[{"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/posts\/6217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/comments?post=6217"}],"version-history":[{"count":4,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/posts\/6217\/revisions"}],"predecessor-version":[{"id":6325,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/posts\/6217\/revisions\/6325"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/media\/6322"}],"wp:attachment":[{"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/media?parent=6217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/categories?post=6217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phongnguyen.vn\/vi\/wp-json\/wp\/v2\/tags?post=6217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}