{"id":4170,"date":"2021-02-25T16:41:13","date_gmt":"2021-02-25T16:41:13","guid":{"rendered":"https:\/\/run4wales.org\/hyfforddiant\/hyfforddi-a-pharatoi\/"},"modified":"2025-07-18T09:35:35","modified_gmt":"2025-07-18T08:35:35","slug":"hyfforddi-a-pharatoi","status":"publish","type":"page","link":"https:\/\/www.run4wales.org\/cy\/hyfforddiant\/hyfforddi-a-pharatoi\/","title":{"rendered":"Hyfforddi a Pharatoi"},"content":{"rendered":"\n<p>Boed yn 5K, 10K, hanner marathon neu\u2019r 26.2 milltir llawn, rydyn ni yma i\u2019ch helpu i baratoi ar gyfer eich her nesaf. Porwch drwy ein cynlluniau hyfforddi, ein herthyglau a\u2019n cyngor cymhellol isod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1024x1024.png\" alt=\"\" class=\"wp-image-9993\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1024x1024.png 1024w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-300x300.png 300w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-150x150.png 150w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-768x768.png 768w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:66.66%\">\n<h3 class=\"mb-4\">Cynlluniau Hyfforddi<\/h3>\n\n\n\n<p>Newydd ddechrau rhedeg, neu ddim yn si\u0175r ble i ddechrau wrth weithio tuag at bellter? Mae ein cynlluniau hyfforddi\u2019n berffaith i ddechreuwyr sy\u2019n chwilio am gyngor ar sut i strwythuro eu hymdrechion wrth weithio tuag at bellter penodol.<\/p>\n\n\n\n<div class=\"wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/coopah.onelink.me\/PFli\/Run4Wales\">Coopah App<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-medium\"><img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1-300x300.png\" alt=\"\" class=\"wp-image-3002\" srcset=\"https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1-300x300.png 300w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1-1024x1024.png 1024w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1-150x150.png 150w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1-768x768.png 768w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/R4W-Website-Train-Prepare-1-1.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:66.66%\">\n<h3 class=\"mb-4\">Cyngor Meddygol<\/h3>\n\n\n\n<p>Does dim rhaid talu i redeg, gallwch ei wneud unrhyw le ac mae\u2019n llosgi mwy o galor\u00efau nag unrhyw ymarfer corff prif ffrwd arall.<\/p>\n\n\n\n<p>Gall rhedeg yn rheolaidd leihau eich risg o salwch hirdymor fel clefyd y galon, diabetes math 2 a str\u00f4c. Gall wella eich hwyliau hefyd, a\u2019ch helpu i reoli eich pwysau.<\/p>\n\n\n\n<p>Darllenwch y cyngor hwn ar osgoi salwch ac anafiadau a gwnewch yn si\u0175r nad ydych chi\u2019n gwthio eich hun y tu hwnt i\u2019ch gallu. Os oes gennych chi unrhyw bryderon, ewch at eich meddyg cyn penderfynu rhedeg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/run4wales.org\/training\/train-prepare\/medical-safety-advice\/\">Gweld y Cyngor<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1-1024x1024.png\" alt=\"\" class=\"wp-image-9996\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1-1024x1024.png 1024w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1-300x300.png 300w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1-150x150.png 150w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1-768x768.png 768w, https:\/\/www.run4wales.org\/app\/uploads\/2023\/06\/R4W-Website-Train-Prepare-1.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:66.66%\">\n<h3>Ymunwch \u00e2 Chlwb Strava R4W!<\/h3>\n\n\n\n<p>Ein Clybiau swyddogol ar Strava yw\u2019r lle i fynd i gael newyddion, adolygiadau, awgrymiadau a chystadlaethau na chewch chi unrhyw le arall.<\/p>\n\n\n\n<p>Gallwch chi ryngweithio \u00e2 phobl eraill sy\u2019n hyfforddi ar gyfer digwyddiad R4W, gweld tabl arweinwyr clybiau, negeseuon, a mwy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.strava.com\/clubs\/477501\">Clwb Hanner Marathon Caerdydd<\/a><\/div>\n\n\n\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.strava.com\/clubs\/ABPNewportMarathonFestival\">Clwb Marathon Casnewydd<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.strava.com\/clubs\/487695\">Clwb R4W<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-medium\"><img loading=\"lazy\" width=\"300\" height=\"300\" src=\"https:\/\/run4wales.org\/app\/uploads\/2021\/01\/Spirited-300x300.png\" alt=\"\" class=\"wp-image-2198\" srcset=\"https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/Spirited-300x300.png 300w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/Spirited-1024x1024.png 1024w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/Spirited-150x150.png 150w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/Spirited-768x768.png 768w, https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/Spirited.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:66.66%\">\n<h3>Rhedeg Cymdeithasol a Chefnogaeth<\/h3>\n\n\n\n<p>Mae Rhedeg Cymru yn rhaglen rhedeg cymdeithasol newydd wedi\u2019i datblygu i \u2018ysbrydoli, annog a chefnogi\u2019 pob oedolyn yng Nghymru i redeg. Does dim rhaid talu i redeg a gall pawb ei wneud! Mae pob ymdrech yn cyfrif ac nid yw\u2019r un rhediad yn rhy fyr \u2013 mae Rhedeg Cymru yma i ddathlu unigolion a grwpiau sy\u2019n cerdded, yn loncian ac yn rhedeg tuag at ffordd fwy gweithgar o fyw.<\/p>\n\n\n\n<p>Felly does dim ots beth yw eich oed, eich lefel ffitrwydd, eich dyhead, eich cefndir na\u2019ch lleoliad \u2013 gall pawb fod yn rhan o Rhedeg Cymru! Os oes gennych chi ddiddordeb mewn dechrau rhedeg, mae Rhedeg Cymru yma i\u2019ch cefnogi ar bob cam a\u2019ch croesawu i fod yn rhan o\u2019r gymuned rhedeg yng Nghymru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/irun.wales\/\">Mynd i\u2019r Wefan<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h1>Erthyglau Hyfforddi<\/h1>\n\n\n\n<p>Porwch drwy ein herthyglau hyfforddi isod i gael cyngor am amrywiaeth o bynciau. Gwnewch yn si\u0175r eich bod yn ein dilyn ar <a class=\"rank-math-link\" href=\"https:\/\/twitter.com\/run4wales\"><strong>Twitter<\/strong><\/a>, <a class=\"rank-math-link\" href=\"https:\/\/www.facebook.com\/run4wales\"><strong>Facebook <\/strong><\/a>ac <a class=\"rank-math-link\" href=\"https:\/\/www.instagram.com\/run4wales\/\"><strong>Instagram<\/strong><\/a>, lle gallwch chi weld unrhyw erthyglau newydd rydyn ni\u2019n eu cyhoeddi (ac ymuno \u00e2\u2019r sgwrs!) <\/p>\n\n\n\n<h5><a class=\"rank-math-link\" href=\"https:\/\/run4wales.org\/cy\/10-ffordd-o-gymell-eich-hun-wrth-baratoi-ar-gyfer-y-marathon\/\">10 ffordd o gymell eich hun wrth hyfforddi ar gyfer marathon<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/pam-mai-10k-ywr-pellter-rhedeg-perffaith-o-bosib\/\" class=\"rank-math-link\">Pam mai 10K yw\u2019r pellter rhedeg perffaith o bosib<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/canllaw-hyfforddi-yn-y-gaeaf\/\" class=\"rank-math-link\">Canllaw Hyfforddi yn y Gaeaf<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/pethau-iw-cofio-os-ydych-chi-newydd-ddechrau-rhedeg\/\" class=\"rank-math-link\">Pethau i\u2019w cofio os ydych chi newydd ddechrau rhedeg<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/5-ffordd-o-amrywio-eich-hyfforddiant\/\" class=\"rank-math-link\">5 ffordd o amrywio eich hyfforddiant<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/pam-maer-nadolig-yn-gyfnod-gwych-i-ffanatics-ffitrwydd\/\" class=\"rank-math-link\">Pam mae\u2019r Nadolig yn gyfnod gwych i ffanatics ffitrwydd<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/awgrymiadau-hollbwysig-pan-fyddwch-wedi-cofrestru-ar-gyfer-ras\/\" class=\"rank-math-link\">Awgrymiadau hollbwysig pan fyddwch wedi cofrestru ar gyfer ras<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/26-2-rheswm-dros-redeg-marathon\/\" class=\"rank-math-link\">26.2 rheswm dros redeg marathon<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/7-nodwedd-rhedwr-marathon-pa-rai-syn-gweddu-i-chi\/\" class=\"rank-math-link\">7 nodwedd rhedwr marathon \u2013 pa rai sy\u2019n gweddu i chi?<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/hyfforddi-yn-yr-oerfel\/\" class=\"rank-math-link\">Cyngor ar hyfforddi yn yr oerfel<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/canllaw-llawn-ar-hyfforddi-yn-yr-haf\/\" class=\"rank-math-link\">Canllaw llawn ar hyfforddi yn yr haf<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/ymgyrch-rheswmrhedeg-yn-ysbrydoli\/\" class=\"rank-math-link\">Ymgyrch #RheswmRhedeg yn ysbrydoli<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/torwyr-recordiau-hanner-marathon-caerdydd-yn-ysbrydoli\/\" class=\"rank-math-link\">Torwyr recordiau Hanner Marathon Caerdydd yn ysbrydoli<\/a><\/h5>\n\n\n\n<h5><a href=\"https:\/\/run4wales.org\/cy\/awgrymiadau-hyfforddi-ar-gyfer-5k-gan-steve-brace-yr-athletwr-olympaidd-o-gymru\/\" class=\"rank-math-link\">Awgrymiadau hyfforddi ar gyfer 5K gan Steve Brace, yr athletwr Olympaidd o Gymru<\/a><\/h5>\n\n\n<section data-block=\"block_5f61e97c1212e\" class=\"card-links   align\">\n\n    <hr>\n\n    <div class=\"row pt-3\">\n              <div class=\"col-sm-12 col-md-4\">\n          <a href=\"https:\/\/www.run4wales.org\/cy\/hyfforddiant\/lles\/\">\n            <div class=\"card\">\n              <figure>\n                <img class=\"card-img-top\" src=\"https:\/\/www.run4wales.org\/app\/uploads\/2021\/03\/HOKA-Cardiff-2018-\u00a9P.Verticale_R.Blomme_3350.jpg\">\n              <\/figure>\n              <div class=\"card-body\">\n                <h4 class=\"h5\">Lles<\/h4>\n              <\/div>\n            <\/div>\n          <\/a>\n        <\/div>\n              <div class=\"col-sm-12 col-md-4\">\n          <a href=\"https:\/\/www.run4wales.org\/cy\/hyfforddiant\/dod-o-hyd-i-glwb-rhedeg\/\">\n            <div class=\"card\">\n              <figure>\n                <img class=\"card-img-top\" src=\"https:\/\/www.run4wales.org\/app\/uploads\/2021\/01\/HF_Cardiff_Half-2019-698.jpg\">\n              <\/figure>\n              <div class=\"card-body\">\n                <h4 class=\"h5\">Dod o Hyd i Glwb Rhedeg<\/h4>\n              <\/div>\n            <\/div>\n          <\/a>\n        <\/div>\n              <div class=\"col-sm-12 col-md-4\">\n          <a href=\"https:\/\/www.run4wales.org\/cy\/hyfforddiant\/shop\/\">\n            <div class=\"card\">\n              <figure>\n                <img class=\"card-img-top\" src=\"https:\/\/www.run4wales.org\/app\/uploads\/2021\/12\/R4W-Shop-Header-GIF-2.gif\">\n              <\/figure>\n              <div class=\"card-body\">\n                <h4 class=\"h5\">Siop R4W<\/h4>\n              <\/div>\n            <\/div>\n          <\/a>\n        <\/div>\n          <\/div>\n\n  <\/section>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Boed yn 5K, 10K, hanner marathon neu\u2019r 26.2 milltir llawn, rydyn ni yma i\u2019ch helpu i baratoi ar gyfer eich her nesaf. Porwch drwy ein cynlluniau hyfforddi, ein herthyglau a\u2019n cyngor cymhellol isod. Cynlluniau Hyfforddi Newydd ddechrau rhedeg, neu ddim yn si\u0175r ble i ddechrau wrth weithio tuag at bellter? Mae ein cynlluniau hyfforddi\u2019n berffaith<\/p>\n","protected":false},"author":1,"featured_media":4800,"parent":3870,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/pages\/4170"}],"collection":[{"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/comments?post=4170"}],"version-history":[{"count":19,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/pages\/4170\/revisions"}],"predecessor-version":[{"id":14318,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/pages\/4170\/revisions\/14318"}],"up":[{"embeddable":true,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/pages\/3870"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/media\/4800"}],"wp:attachment":[{"href":"https:\/\/www.run4wales.org\/cy\/wp-json\/wp\/v2\/media?parent=4170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}