2020-04-07 11:19:56

Người mới chạy nên theo cường độ như thế nào

(NS) - Ban đầu người tập nên chạy tốc độ chậm, có thể kết hợp chạy kèm đi bộ để cơ thể làm quen, theo tư vấn của runner Hùng Hải.

Người mới bắt đầu luyện tập chạy bộ thường có nhiều thắc mắc về các kỹ thuật, cường độ luyện tập. Dưới đây là chia sẻ của Hùng Hải, người đạt nhiều thành tích cao tại các giải ở Việt Nam, quốc tế.

Hùng Hải tập luyện tại Hà Nội. Ảnh: Linh H

Tốt nhất nên chạy với tốc độ chậm, sao cho vẫn có khả năng nói chuyện với người chạy bên cạnh. Từ đó, luyện được nhịp thở đều. Người mới tập không nên chạy nhanh, pace khuyến nghị ở mức 8 đến 9 phút/ km. Khi chạy, nếu cảm thấy hơi thở ngắt quãng nên chuyển sang đi bộ 30 giây đến 1 phút, rồi tiếp tục.

Trong buổi đầu luyện tập, runner nên chọn quãng đường 3 km đến 5 km tuỳ theo sức khoẻ. Một tuần nên chạy 3 buổi giãn cách nhau để cơ thể có thời gian nghỉ ngơi, thích nghi dần. Do bộ môn mới tập lần đầu, nên người chạy không nên vội vàng, bởi thông thường thời gian để cơ thể thích nghi mất khoảng 6 tháng đến một năm. Những bước khởi đầu bài bản, chậm rãi và khoa học sẽ đạt kết quả tốt về sau và tránh những chấn thương đáng tiếc.

Người ta thống kê chỉ một phần nhỏ dân số thể giới có thể hoàn thành cự ly FM. Không phải ai sinh ra cũng với một cơ thể đủ khoẻ để có thể chạy FM. Kể cả khi cảm thấy đủ khoẻ, không phải cứ khoẻ là chạy. Dục tốt bất đạt. Việc vội vàng nâng cao thành tích có thể dẫn đến những chấn thương đáng tiếc, hoặc trường hợp còn lại là những áp lực nâng cao thành tích quá sớm có thể khiến cơ thể mệt mỏi, dẫn đến nhàm chán và từ đó sớm từ bỏ bộ môn.

"Tôi đã chứng kiến nhiều trường hợp phải từ bỏ chạy từ rất sớm chỉ vì vội vàng đẩy nhanh tiến độ", Hùng Hải nói.

Bén duyên với chạy bộ sau khi phải dừng đá bóng phong trào, Nguyễn Tiến Hùng hay Hùng Hải nhanh chóng nổi lên thành một chân chạy có tiếng tại Việt Nam. Anh sẽ chia sẻ cùng độc giả VnExpress những kiến thức tích luỹ được về chạy bộ sau thời gian dài luyện tập, thi đấu. 

An Bình

Whoops! There was an error.
ErrorException (E_WARNING)
file_put_contents(/home/admin/web/nhipsongplus.vn/news/storage/framework/sessions/FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr): failed to open stream: No space left on device ErrorException thrown with message "file_put_contents(/home/admin/web/nhipsongplus.vn/news/storage/framework/sessions/FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr): failed to open stream: No space left on device" Stacktrace: #7 ErrorException in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:122 #6 file_put_contents in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:122 #5 Illuminate\Filesystem\Filesystem:put in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/FileSessionHandler.php:83 #4 Illuminate\Session\FileSessionHandler:write in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/Store.php:129 #3 Illuminate\Session\Store:save in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/Middleware/StartSession.php:87 #2 Illuminate\Session\Middleware\StartSession:terminate in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php:218 #1 Illuminate\Foundation\Http\Kernel:terminateMiddleware in /home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php:189 #0 Illuminate\Foundation\Http\Kernel:terminate in /home/admin/web/nhipsongplus.vn/news/public/index.php:60
7
ErrorException
/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php122
6
file_put_contents
/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php122
5
Illuminate\Filesystem\Filesystem put
/vendor/laravel/framework/src/Illuminate/Session/FileSessionHandler.php83
4
Illuminate\Session\FileSessionHandler write
/vendor/laravel/framework/src/Illuminate/Session/Store.php129
3
Illuminate\Session\Store save
/vendor/laravel/framework/src/Illuminate/Session/Middleware/StartSession.php87
2
Illuminate\Session\Middleware\StartSession terminate
/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php218
1
Illuminate\Foundation\Http\Kernel terminateMiddleware
/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php189
0
Illuminate\Foundation\Http\Kernel terminate
/public/index.php60
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php
     *
     * @param  string  $path
     * @return string
     */
    public function hash($path)
    {
        return md5_file($path);
    }
 
    /**
     * Write the contents of a file.
     *
     * @param  string  $path
     * @param  string  $contents
     * @param  bool  $lock
     * @return int
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    public function put($path, $contents, $lock = false)
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        return $this->put($path, $data);
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    /**
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Arguments
  1. "file_put_contents(/home/admin/web/nhipsongplus.vn/news/storage/framework/sessions/FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr): failed to open stream: No space left on device"
    
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php
     *
     * @param  string  $path
     * @return string
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    public function hash($path)
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        return md5_file($path);
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    /**
     * Write the contents of a file.
     *
     * @param  string  $path
     * @param  string  $contents
     * @param  bool  $lock
     * @return int
     */
    public function put($path, $contents, $lock = false)
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        return file_put_contents($path, $contents, $lock ? LOCK_EX : 0);
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    /**
     * Prepend to a file.
     *
     * @param  string  $path
     * @param  string  $data
     * @return int
     */
    public function prepend($path, $data)
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        return $this->put($path, $data);
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    /**
     * Append to a file.
Arguments
  1. "/home/admin/web/nhipsongplus.vn/news/storage/framework/sessions/FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr"
    
  2. "a:5:{s:8:"currency";O:38:"App\Modules\Currency\Models\Currencies":26:{s:11:"\x00*\x00fillable";a:13:{i:0;s:4:"name";i:1;s:4:"code";i:2;s:5:"value";i:3;s:11:"symbol_left";i:4;s:12:"symbol_right";i:5;s:9:"seperator";i:6;s:7:"decimal";i:7;s:6:"status";i:8;s:4:"fiat";i:9;s:7:"default";i:10;s:8:"checksum";i:11;s:4:"hide";i:12;s:4:"sort";}s:13:"\x00*\x00connection";s:5:"mysql";s:8:"\x00*\x00table";N;s:13:"\x00*\x00primaryKey";s:2:"id";s:10:"\x00*\x00keyType";s:3:"int";s:12:"incrementing";b:1;s:7:"\x00*\x00with";a:0:{}s:12:"\x00*\x00withCount";a:0:{}s:10:"\x00*\x00perPage";i:15;s:6:"exists";b:1;s:18:"wasRecentlyCreated";b:0;s:13:"\x00*\x00attributes";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:11:"\x00*\x00original";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:10:"\x00*\x00changes";a:0:{}s:8:"\x00*\x00casts";a:0:{}s:8:"\x00*\x00dates";a:0:{}s:13:"\x00*\x00dateFormat";N;s:10:"\x00*\x00appends";a:0:{}s:19:"\x00*\x00dispatchesEvents";a:0:{}s:14:"\x00*\x00observables";a:0:{}s:12:"\x00*\x00relations";a:0:{}s:10:"\x00*\x00touches";a:0:{}s:10:"timestamps";b:1;s:9:"\x00*\x00hidden";a:0:{}s:10:"\x00*\x00visible";a:0:{}s:10:"\x00*\x00guarded";a:1:{i:0;s:1:"*";}}s:6:"_token";s:40:"oWFnApFSb60bI8LkN8EoCpw3FThj150gtRX1l8rh";s:14:"view_count_591";b:1;s:9:"_previous";a:1:{s:3:"url";s:72:"http://nhipsongplus.vn/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html";}s:6:"_flash";a:2:{s:3:"old";a:0:{}s:3:"new";a:0:{}}}"
    
  3. 2
    
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/FileSessionHandler.php
    /**
     * {@inheritdoc}
     */
    public function read($sessionId)
    {
        if ($this->files->isFile($path = $this->path.'/'.$sessionId)) {
            if ($this->files->lastModified($path) >= Carbon::now()->subMinutes($this->minutes)->getTimestamp()) {
                return $this->files->sharedGet($path);
            }
        }
 
        return '';
    }
 
    /**
     * {@inheritdoc}
     */
    public function write($sessionId, $data)
    {
        $this->files->put($this->path.'/'.$sessionId, $data, true);
 
        return true;
    }
 
    /**
     * {@inheritdoc}
     */
    public function destroy($sessionId)
    {
        $this->files->delete($this->path.'/'.$sessionId);
 
        return true;
    }
 
    /**
     * {@inheritdoc}
     */
    public function gc($lifetime)
    {
        $files = Finder::create()
Arguments
  1. "/home/admin/web/nhipsongplus.vn/news/storage/framework/sessions/FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr"
    
  2. "a:5:{s:8:"currency";O:38:"App\Modules\Currency\Models\Currencies":26:{s:11:"\x00*\x00fillable";a:13:{i:0;s:4:"name";i:1;s:4:"code";i:2;s:5:"value";i:3;s:11:"symbol_left";i:4;s:12:"symbol_right";i:5;s:9:"seperator";i:6;s:7:"decimal";i:7;s:6:"status";i:8;s:4:"fiat";i:9;s:7:"default";i:10;s:8:"checksum";i:11;s:4:"hide";i:12;s:4:"sort";}s:13:"\x00*\x00connection";s:5:"mysql";s:8:"\x00*\x00table";N;s:13:"\x00*\x00primaryKey";s:2:"id";s:10:"\x00*\x00keyType";s:3:"int";s:12:"incrementing";b:1;s:7:"\x00*\x00with";a:0:{}s:12:"\x00*\x00withCount";a:0:{}s:10:"\x00*\x00perPage";i:15;s:6:"exists";b:1;s:18:"wasRecentlyCreated";b:0;s:13:"\x00*\x00attributes";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:11:"\x00*\x00original";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:10:"\x00*\x00changes";a:0:{}s:8:"\x00*\x00casts";a:0:{}s:8:"\x00*\x00dates";a:0:{}s:13:"\x00*\x00dateFormat";N;s:10:"\x00*\x00appends";a:0:{}s:19:"\x00*\x00dispatchesEvents";a:0:{}s:14:"\x00*\x00observables";a:0:{}s:12:"\x00*\x00relations";a:0:{}s:10:"\x00*\x00touches";a:0:{}s:10:"timestamps";b:1;s:9:"\x00*\x00hidden";a:0:{}s:10:"\x00*\x00visible";a:0:{}s:10:"\x00*\x00guarded";a:1:{i:0;s:1:"*";}}s:6:"_token";s:40:"oWFnApFSb60bI8LkN8EoCpw3FThj150gtRX1l8rh";s:14:"view_count_591";b:1;s:9:"_previous";a:1:{s:3:"url";s:72:"http://nhipsongplus.vn/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html";}s:6:"_flash";a:2:{s:3:"old";a:0:{}s:3:"new";a:0:{}}}"
    
  3. true
    
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/Store.php
     *
     * @param  string  $data
     * @return string
     */
    protected function prepareForUnserialize($data)
    {
        return $data;
    }
 
    /**
     * Save the session data to storage.
     *
     * @return bool
     */
    public function save()
    {
        $this->ageFlashData();
 
        $this->handler->write($this->getId(), $this->prepareForStorage(
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        $this->started = false;
    }
 
    /**
     * Prepare the serialized session data for storage.
     *
     * @param  string  $data
     * @return string
     */
    protected function prepareForStorage($data)
    {
        return $data;
    }
 
    /**
     * Age the flash data for the session.
     *
     * @return void
Arguments
  1. "FuQNVeIfqANi9ikj0bbvAiWwhcmcfJmMcdnKBjYr"
    
  2. "a:5:{s:8:"currency";O:38:"App\Modules\Currency\Models\Currencies":26:{s:11:"\x00*\x00fillable";a:13:{i:0;s:4:"name";i:1;s:4:"code";i:2;s:5:"value";i:3;s:11:"symbol_left";i:4;s:12:"symbol_right";i:5;s:9:"seperator";i:6;s:7:"decimal";i:7;s:6:"status";i:8;s:4:"fiat";i:9;s:7:"default";i:10;s:8:"checksum";i:11;s:4:"hide";i:12;s:4:"sort";}s:13:"\x00*\x00connection";s:5:"mysql";s:8:"\x00*\x00table";N;s:13:"\x00*\x00primaryKey";s:2:"id";s:10:"\x00*\x00keyType";s:3:"int";s:12:"incrementing";b:1;s:7:"\x00*\x00with";a:0:{}s:12:"\x00*\x00withCount";a:0:{}s:10:"\x00*\x00perPage";i:15;s:6:"exists";b:1;s:18:"wasRecentlyCreated";b:0;s:13:"\x00*\x00attributes";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:11:"\x00*\x00original";a:16:{s:2:"id";i:1;s:4:"name";s:7:"Đồng";s:4:"code";s:3:"VND";s:5:"value";s:14:"20000.00000000";s:11:"symbol_left";N;s:12:"symbol_right";s:2:"đ";s:9:"seperator";s:5:"comma";s:7:"decimal";i:0;s:6:"status";i:1;s:4:"fiat";i:1;s:7:"default";i:1;s:8:"homepage";i:1;s:8:"checksum";s:32:"44c0d0dc44a0a070f01b1f1c7280e598";s:4:"sort";i:1;s:10:"created_at";s:19:"2018-07-25 18:32:10";s:10:"updated_at";s:19:"2019-05-28 09:06:38";}s:10:"\x00*\x00changes";a:0:{}s:8:"\x00*\x00casts";a:0:{}s:8:"\x00*\x00dates";a:0:{}s:13:"\x00*\x00dateFormat";N;s:10:"\x00*\x00appends";a:0:{}s:19:"\x00*\x00dispatchesEvents";a:0:{}s:14:"\x00*\x00observables";a:0:{}s:12:"\x00*\x00relations";a:0:{}s:10:"\x00*\x00touches";a:0:{}s:10:"timestamps";b:1;s:9:"\x00*\x00hidden";a:0:{}s:10:"\x00*\x00visible";a:0:{}s:10:"\x00*\x00guarded";a:1:{i:0;s:1:"*";}}s:6:"_token";s:40:"oWFnApFSb60bI8LkN8EoCpw3FThj150gtRX1l8rh";s:14:"view_count_591";b:1;s:9:"_previous";a:1:{s:3:"url";s:72:"http://nhipsongplus.vn/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html";}s:6:"_flash";a:2:{s:3:"old";a:0:{}s:3:"new";a:0:{}}}"
    
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Session/Middleware/StartSession.php
        if ($this->sessionConfigured()) {
            $this->storeCurrentUrl($request, $session);
 
            $this->addCookieToResponse($response, $session);
        }
 
        return $response;
    }
 
    /**
     * Perform any final actions for the request lifecycle.
     *
     * @param  \Illuminate\Http\Request  $request
     * @param  \Symfony\Component\HttpFoundation\Response  $response
     * @return void
     */
    public function terminate($request, $response)
    {
        if ($this->sessionHandled && $this->sessionConfigured() && ! $this->usingCookieSessions()) {
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        }
    }
 
    /**
     * Start the session for the given request.
     *
     * @param  \Illuminate\Http\Request  $request
     * @return \Illuminate\Contracts\Session\Session
     */
    protected function startSession(Request $request)
    {
        return tap($this->getSession($request), function ($session) use ($request) {
            $session->setRequestOnHandler($request);
 
            $session->start();
        });
    }
 
    /**
     * Get the session implementation from the manager.
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php
     * @return void
     */
    protected function terminateMiddleware($request, $response)
    {
        $middlewares = $this->app->shouldSkipMiddleware() ? [] : array_merge(
            $this->gatherRouteMiddleware($request),
            $this->middleware
        );
 
        foreach ($middlewares as $middleware) {
            if (! is_string($middleware)) {
                continue;
            }
 
            list($name) = $this->parseMiddleware($middleware);
 
            $instance = $this->app->make($name);
 
            if (method_exists($instance, 'terminate')) {
                $instance->terminate($request, $response);
            }
        }
    }
 
    /**
     * Gather the route middleware for the given request.
     *
     * @param  \Illuminate\Http\Request  $request
     * @return array
     */
    protected function gatherRouteMiddleware($request)
    {
        if ($route = $request->route()) {
            return $this->router->gatherRouteMiddleware($route);
        }
 
        return [];
    }
 
    /**
Arguments
  1. Request {#42
      #json: null
      #convertedFiles: null
      #userResolver: Closure($guard = null) {#568 …5}
      #routeResolver: Closure() {#570 …5}
      +attributes: ParameterBag {#44}
      +request: ParameterBag {#50}
      +query: ParameterBag {#50}
      +server: ServerBag {#46}
      +files: FileBag {#47}
      +cookies: ParameterBag {#45}
      +headers: HeaderBag {#48}
      #content: null
      #languages: null
      #charsets: null
      #encodings: null
      #acceptableContentTypes: array:4 [
        0 => "text/html"
        1 => "application/xhtml+xml"
        2 => "application/xml"
        3 => "*/*"
      ]
      #pathInfo: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #requestUri: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #baseUrl: ""
      #basePath: null
      #method: "GET"
      #format: null
      #session: Store {#673}
      #locale: null
      #defaultLocale: "en"
      -isHostValid: true
      -isForwardedValid: true
      basePath: ""
      format: "html"
    }
    
  2. Response {#744}
    
/home/admin/web/nhipsongplus.vn/news/vendor/laravel/framework/src/Illuminate/Foundation/Http/Kernel.php
     */
    protected function dispatchToRouter()
    {
        return function ($request) {
            $this->app->instance('request', $request);
 
            return $this->router->dispatch($request);
        };
    }
 
    /**
     * Call the terminate method on any terminable middleware.
     *
     * @param  \Illuminate\Http\Request  $request
     * @param  \Illuminate\Http\Response  $response
     * @return void
     */
    public function terminate($request, $response)
    {
        $this->terminateMiddleware($request, $response);
 
        $this->app->terminate();
    }
 
    /**
     * Call the terminate method on any terminable middleware.
     *
     * @param  \Illuminate\Http\Request  $request
     * @param  \Illuminate\Http\Response  $response
     * @return void
     */
    protected function terminateMiddleware($request, $response)
    {
        $middlewares = $this->app->shouldSkipMiddleware() ? [] : array_merge(
            $this->gatherRouteMiddleware($request),
            $this->middleware
        );
 
        foreach ($middlewares as $middleware) {
            if (! is_string($middleware)) {
Arguments
  1. Request {#42
      #json: null
      #convertedFiles: null
      #userResolver: Closure($guard = null) {#568 …5}
      #routeResolver: Closure() {#570 …5}
      +attributes: ParameterBag {#44}
      +request: ParameterBag {#50}
      +query: ParameterBag {#50}
      +server: ServerBag {#46}
      +files: FileBag {#47}
      +cookies: ParameterBag {#45}
      +headers: HeaderBag {#48}
      #content: null
      #languages: null
      #charsets: null
      #encodings: null
      #acceptableContentTypes: array:4 [
        0 => "text/html"
        1 => "application/xhtml+xml"
        2 => "application/xml"
        3 => "*/*"
      ]
      #pathInfo: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #requestUri: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #baseUrl: ""
      #basePath: null
      #method: "GET"
      #format: null
      #session: Store {#673}
      #locale: null
      #defaultLocale: "en"
      -isHostValid: true
      -isForwardedValid: true
      basePath: ""
      format: "html"
    }
    
  2. Response {#744}
    
/home/admin/web/nhipsongplus.vn/news/public/index.php
|--------------------------------------------------------------------------
| Run The Application
|--------------------------------------------------------------------------
|
| Once we have the application, we can handle the incoming request
| through the kernel, and send the associated response back to
| the client's browser allowing them to enjoy the creative
| and wonderful application we have prepared for them.
|
*/
 
$kernel = $app->make(Illuminate\Contracts\Http\Kernel::class);
 
$response = $kernel->handle(
    $request = Illuminate\Http\Request::capture()
);
 
$response->send();
 
$kernel->terminate($request, $response);
 
Arguments
  1. Request {#42
      #json: null
      #convertedFiles: null
      #userResolver: Closure($guard = null) {#568 …5}
      #routeResolver: Closure() {#570 …5}
      +attributes: ParameterBag {#44}
      +request: ParameterBag {#50}
      +query: ParameterBag {#50}
      +server: ServerBag {#46}
      +files: FileBag {#47}
      +cookies: ParameterBag {#45}
      +headers: HeaderBag {#48}
      #content: null
      #languages: null
      #charsets: null
      #encodings: null
      #acceptableContentTypes: array:4 [
        0 => "text/html"
        1 => "application/xhtml+xml"
        2 => "application/xml"
        3 => "*/*"
      ]
      #pathInfo: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #requestUri: "/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
      #baseUrl: ""
      #basePath: null
      #method: "GET"
      #format: null
      #session: Store {#673}
      #locale: null
      #defaultLocale: "en"
      -isHostValid: true
      -isForwardedValid: true
      basePath: ""
      format: "html"
    }
    
  2. Response {#744}
    

Environment & details:

empty
empty
empty
empty
empty
Key Value
REDIRECT_STATUS
"200"
HTTP_HOST
"nhipsongplus.vn"
HTTP_X_REAL_IP
"34.225.194.102"
HTTP_X_FORWARDED_FOR
"34.225.194.102"
HTTP_CONNECTION
"close"
HTTP_USER_AGENT
"CCBot/2.0 (https://commoncrawl.org/faq/)"
HTTP_ACCEPT
"text/html,application/xhtml+xml,application/xml;q=0.9,*/*;q=0.8"
HTTP_ACCEPT_LANGUAGE
"en-US,en;q=0.5"
HTTP_IF_MODIFIED_SINCE
"Wed, 29 Jun 2022 04:00:10 GMT"
HTTP_ACCEPT_ENCODING
"br,gzip"
PATH
"************************************************************"
SERVER_SIGNATURE
""
SERVER_SOFTWARE
"Apache/2.4.29 (Ubuntu) mod_fcgid/2.3.9 OpenSSL/1.1.1"
SERVER_NAME
"nhipsongplus.vn"
SERVER_ADDR
"112.78.4.51"
SERVER_PORT
"80"
REMOTE_ADDR
"112.78.4.51"
DOCUMENT_ROOT
"/home/admin/web/nhipsongplus.vn/news/public"
REQUEST_SCHEME
"http"
CONTEXT_PREFIX
""
CONTEXT_DOCUMENT_ROOT
"/home/admin/web/nhipsongplus.vn/news/public"
SERVER_ADMIN
"info@nhipsongplus.vn"
SCRIPT_FILENAME
"/home/admin/web/nhipsongplus.vn/news/public/index.php"
REMOTE_PORT
"55152"
REDIRECT_URL
"/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
GATEWAY_INTERFACE
"CGI/1.1"
SERVER_PROTOCOL
"HTTP/1.0"
REQUEST_METHOD
"GET"
QUERY_STRING
""
REQUEST_URI
"/nguoi-moi-chay-nen-theo-cuong-do-nhu-the-nao.html"
SCRIPT_NAME
"/index.php"
PHP_SELF
"/index.php"
REQUEST_TIME_FLOAT
1675630442.764
REQUEST_TIME
1675630442
APP_NAME
"Laravel"
APP_ENV
"local"
APP_KEY
"***************************************************"
APP_DEBUG
"true"
APP_URL
"http://nhipsongplus.vn/"
BACKEND_URI
"*******"
LOGIN
"false"
THEME
"default"
LOG_CHANNEL
"stack"
DB_CONNECTION
"*****"
DB_HOST
"*********"
DB_PORT
"****"
DB_DATABASE
"**********"
DB_USERNAME
"**********"
DB_PASSWORD
"****************"
BROADCAST_DRIVER
"log"
CACHE_DRIVER
"****"
SESSION_DRIVER
"file"
SESSION_LIFETIME
"120"
QUEUE_DRIVER
"sync"
REDIS_HOST
"127.0.0.1"
REDIS_PASSWORD
"****"
REDIS_PORT
"6379"
MAIL_DRIVER
"smtp"
MAIL_HOST
"smtp.mailtrap.io"
MAIL_PORT
"2525"
MAIL_USERNAME
"null"
MAIL_PASSWORD
"****"
MAIL_ENCRYPTION
"null"
PUSHER_APP_ID
""
PUSHER_APP_KEY
""
PUSHER_APP_SECRET
""
PUSHER_APP_CLUSTER
"mt1"
MIX_PUSHER_APP_KEY
""
MIX_PUSHER_APP_CLUSTER
"mt1"
FACEBOOK_APP_ID
"331763484027376"
FACEBOOK_APP_SECRET
"5f37b6bbc4cfc09b5f6e1f59402d99d8"
FACEBOOK_APP_CALLBACK_URL
"/callback/facebook"
GOOGLE_RECAPTCHA_KEY
"****************************************"
GOOGLE_RECAPTCHA_SECRET
"****************************************"
CKFINDER_LICENSE_NAME
"***************"
CKFINDER_LICENSE_KEY
"*****************************"
Key Value
APP_NAME
"*******"
APP_ENV
"*****"
APP_KEY
"***************************************************"
APP_DEBUG
"****"
APP_URL
"***********************"
BACKEND_URI
"*******"
LOGIN
"*****"
THEME
"*******"
LOG_CHANNEL
"*****"
DB_CONNECTION
"*****"
DB_HOST
"*********"
DB_PORT
"****"
DB_DATABASE
"**********"
DB_USERNAME
"**********"
DB_PASSWORD
"****************"
BROADCAST_DRIVER
"***"
CACHE_DRIVER
"****"
SESSION_DRIVER
"****"
SESSION_LIFETIME
"***"
QUEUE_DRIVER
"****"
REDIS_HOST
"*********"
REDIS_PASSWORD
"****"
REDIS_PORT
"****"
MAIL_DRIVER
"****"
MAIL_HOST
"****************"
MAIL_PORT
"****"
MAIL_USERNAME
"****"
MAIL_PASSWORD
"****"
MAIL_ENCRYPTION
"****"
PUSHER_APP_ID
""
PUSHER_APP_KEY
""
PUSHER_APP_SECRET
""
PUSHER_APP_CLUSTER
"***"
MIX_PUSHER_APP_KEY
""
MIX_PUSHER_APP_CLUSTER
"***"
FACEBOOK_APP_ID
"***************"
FACEBOOK_APP_SECRET
"********************************"
FACEBOOK_APP_CALLBACK_URL
"******************"
GOOGLE_RECAPTCHA_KEY
"****************************************"
GOOGLE_RECAPTCHA_SECRET
"****************************************"
CKFINDER_LICENSE_NAME
"***************"
CKFINDER_LICENSE_KEY
"*****************************"
0. Whoops\Handler\PrettyPageHandler