
English: 
[MUSIC]
In 490 BC a Greek messenger named Pheidippides
ran from the Greek town of Marathon to the
capital Athens to deliver a message that the
Greek army had
just beaten back the Persians, and the distance
between those two towns is 26.2 miles, and
that’s the origin of the modern sporting
event that we call the marathon. You might
know that story, but what they don’t always
tell you is that when he got to Athens after
those 26.2 miles, Pheidippides died.
So why on Earth would anyone want to run one
of those for fun? How are our bodies even
able to? I decided to find out, so I ran one.
In the process, I
discovered a lot about what I’m made of,
in more ways than one. You guys ready to run

Turkish: 
[MÜZİK]
490 M.Ö. Yunan haberci Pheidippides adlı
Marathon Yunan kasabasından koştu
başkent Atina mesajı vermesi olduğunu
Yunan ordusu vardı
Sadece Persler ve mesafeyi geri dayak
Bu iki kasaba arasında 26.2 mil ve
modern spor kökenli bulunuyor
Biz maraton diyoruz olay. Eğer olabilir
O hikayeyi biliyorum, ama ne onlar her zaman değil
Sence sonra Atina'ya geldiğinde olduğunu söylemek
Bu 26.2 mil, Pheidippides öldü.
Peki neden Dünya'da herkes birini çalıştırmak isteyeyim
eğlenmek için olanların? Nasıl bedenlerimiz bile vardır
yapabilme? Ben öğrenmek için karar, bu yüzden bir tane koştum.
Bunu yaparken
Ben yapılan ettiğimi hakkında çok şey keşfetti
birden fazla yolla. Çalıştırmak için hazır mısınız

Portuguese: 
[música]
Em 490 a.C., o mensageiro grego Fidípides correu da cidade grega de Maratona até
a capital Atenas para informar que o exército grego havia
derrotado os Persas, e a distância entre as cidades é de 42 km,
e essa é a origem do esporte moderno conhecido como maratona. Talvez
você conheça a história, mas o que não costuma ser contado é quando ele chegou a Atenas,
depois dos 42km, Fidípides morreu.
Então porque raios alguém correria isso tudo por diversão? Como nossos
corpos são capazes disso? Eu decidi descobrir, então corri uma. E no processo,
descobri muito sobre do que sou feito, em vários sentidos. Vocês estão

Thai: 
 
ในช่วงก่อนคริสศักราช 490 ผู้ส่งสารชาวกรีกชื่อ ไฟดิพีดีส วิ่งจากนครกรีกแห่งการวิ่งมาราธอน
มาถึงเมืองหลวงกรุงเอเธ็น เพื่อส่งข่าวว่า
กองทัพกรีกเอาชนะกองกำลังเปอร์เซียได้ ระยะทางของทั้งสองเมืองคือ 26.2 ไมล์
และนั้นก็คือจุดกำเนิดกิจกรรมยอดนิยมในปัจจุบันที่เราเรียกกันว่า วิ่งมาราธอน
แต่ไม่ค่อยมีใครเล่าต่อว่าพอไฟดิพีดีสวิ่งถึงเอเธนส์
ด้วยระยะทาง 26.2 ไมล์ 
เขาไม่รอด
แล้วทำไมใครๆก็อยากวิ่งแบบนี้เพื่อความมันส์ด้วยล่ะ 
ร่างกายเรา
จะไหวรึเปล่า  
ผมตัดสินใจหาคำตอบ ก็เลยไปวิ่งมาครั้งนึง
ระหว่างที่วิ่งก็เรียนรู้เยอะเลยว่าร่างกายผมมีอะไรบ้าง 
มากมายมากกว่าหนึ่งอย่าง

Thai: 
พร้อมไปวิ่งมาราธอนกันรึยัง ?
การฝึกซ้อมมีมาตั้งแต่หลายล้านปีก่อนที่ผมจะมาอยู่หลังเส้นปล่อยตัวซะอีก
 
ขั้นแรกของการเป็นนักวิ่งคือ ยืนตัวตรงและเดินสองเท้าได้
ซึ่งก็มีสัตว์หลายประเภทที่ทำได้ 
เว้นแต่นกบางสายพันธุ์ที่แม้จะเดินสองขาได้
แต่ก็เดินเป็นบางครั้งเท่านั้น
บรรพบุรุษเรายืนได้ครั้งแรกเมื่อสามล้านปีที่แล้ว
หลังจากนั้นไม่นานพวกเราก็คงจะเริ่มวิ่ง 
เราเกิดมาเพื่อสิ่งนี้
คุณอาจจะพูดได้ว่ามนุษย์ถูกสร้างมาเพื่อวิ่งระยะไกล แต่ความจริงก็คือ
ระยะทางที่ไกลนั่นแหละเสริมสร้างเรา 
สัตว์สี่เท้าส่วนใหญ่สามารถเอาชนะผมง่ายๆ
ถ้าให้วิ่งแข่งกัน แต่มนุษย์ก็เป็นนักวิ่งแข่งตามที่ธรรมชาติสร้างมาอยู่แล้ว
แม้แต่เสือชีต้า จักรกลที่ถูกสร้างขึ้นมาเพื่อความเร็วอย่างสมบูรณ์แบบที่สุดของโลก ยังวิ่งได้ไกลสุด
เพียงครึ่งไมล์ก่อนที่จะเครื่องร้อนซะก่อน 
นักวิ่งมาราธอนที่เร็วที่สุดของโลกตอนนี้
อาจจะโดนสัตว์หลายชนิดวิ่งชนะในระยะทางไกลขนาดนั้น
ทฤษฏีหนึ่งเกี่ยวกับวิวัฒนาการของมนุษย์กล่าวว่าการปรับตัววิ่งระยะไกล

English: 
the marathon? My training started millions
of years before I ever got to the starting
line.
The first step to becoming a runner is, well,
standing up, and bipedalism is only seen in
a handful of animals, except for a few species
of birds walking on two legs is only uses
a temporary form of transportation. Our ancestors
first stood up over three million years ago,
and well we were running probably not long
after that, were made for
it. You could say that humans are built for
long distance running but the truth is, long
distance running build us the most four on
the floor quadrupeds could easily beat me
in a sprint, but humans are medal contenders
in nature’s distance running events. Even
the cheetah, the most perfectly crafted running
machine on Earth could only run for maybe
a mile and a half before it overheats. Today’s
fastest Olympic marathoners, they would only
be beaten by a handful of Earth’s animals
in that long
distance. One theory of human evolution says
that our adaptations for distance running

Portuguese: 
prontos? Meu treino começou milhões de anos antes de estar na
largada.
O primeiro passo para tornar-se um corredor é ficar em pé, e o bipedalismo é encontrado
apenas em alguns animais, e, exceto pelas aves, é usado como forma
temporária de locomoção. Nossos ancestrais ficaram em pé há mais de três milhões de anos,
e provavelmente estávamos correndo pouco tempo depois, fomos feitos para isso.
Pode-se dizer que humanos são feitos para corridas de longa distância, mas a verdade é
que a corrida de longa distância nos fez assim. A maioria dos animais quadrúpedes facilmente me
derrotaria numa arrancada, mas humanos são campeões em corridas de distância.
Até o guepardo, a mais perfeita máquina de correr da Terra, pode correr por apenas 2,4 km
antes de superaquecer. Os maratonistas olímpicos mais rápidos só são superados por
alguns espécies de animais. Uma teoria
sobre a evolução humana diz que nossas adaptações para correr longas distâncias

Turkish: 
maraton? Benim eğitim milyonlarca başladı
yıl şimdiye kadar başlangıç ​​var önce
çizgi.
Bir koşucu olmak için ilk adım iyi olduğunu,
ayakta ve iki ayaklılığın sadece görülür
Bir kaç türün dışında hayvanların bir avuç,
iki ayak üzerinde yürüyen kuşların yalnızca kullanımları ise
ulaşım geçici formu. Atalarımız
İlk, milyon yıl önce üç aşkın ayağa kalktı
ve de muhtemelen uzun değil çalışmakta
Bundan sonra, için yapılmış
o. Siz insanlar için inşa edilmiştir söyleyebiliriz
uzun mesafe çalışan ama gerçek, uzun
mesafe koşu bize en dördünü üzerine inşa
Zemin quadrupeds kolayca beni yenemez
Bir sprint, ama insanlar madalya yarışmacının vardır
Doğanın mesafe koşu olaylar. Hatta
çita, en mükemmel şekilde hazırlanmış çalışma
Dünya'da makine sadece belki aday olabilir
Bir mil ve aşırı ısındığında önce bir buçuk. Bugün
En hızlı Olimpiyat maratoncu, sadece olur
Dünya'nın hayvanların bir avuç tarafından dövüldü
O uzun
mesafe. İnsan evriminin bir teori diyor
bizim uyarlamaları mesafe koşuları için

Turkish: 
iş bayram veya avcılık başarı konuştuk gibi
Benim bölüm hakkında "Neden Cook musunuz?",
Biz evrim olabilir daha büyük, daha zengin yemek demek,
iyi, daha büyük, daha zengin beyinleri. Bir bütün var
Biz koşmak için yapılan yollar listesi. Büyükçe
Bizim kafatasında tüpler bize süre dengelenmesine yardımcı
Bizim gözünde refleksler tutmak, koşuyoruz
sürekli başımızı biz yukarı ve aşağı hareket olarak. Onun
az bizi kısa kollar ve bilekler ince
çaba sallanmaya. Geniş omuzlar, ince bel,
ve oldukça dar pelvis sayacı bize yardımcı
Bizim hareketli bacaklar dönüşü. Biz ter var
bezleri ve daha az vücut saç, ince uzun boylu
bize daha fazla ısıyı dağıtmak izin organları. Daha iyi
Kan tutmak için beyne uzak akış
Serin, senin büyük gluteus maximus kasları için
Bizim üst gövde, yüksek bir yüzey alanına stabilize
diz, şok emilimi için ayak bileği ve kalça eklemleri,
ve en önemlisi, bizim alt bacaklar inşa edilir
Lastik bantlar gibi.
Bu kadar bizim havalı adaptasyonu çalıştırarak olduğunu.
Bedenimi yere vurur her zaman, teslim

Thai: 
คือกุญแจทำให้ล่าสัตว์ได้สำเร็จ 
เช่นเดียวกับที่เคยพูดไว้ในตอน “ทำไมเราต้องทำอาหาร”
มื้อที่ใหญ่กว่า สมบูรณ์กว่าทำให้เราพัฒนามันสมองให้ใหญ่ขึ้น และฉลาดขึ้น
มีสิ่งที่บ่งชี้มากมายว่าเรานั้นเกิดมาเพื่อวิ่ง เช่นมีท่อหูขนาดใหญ่ในกะโหลกศีรษะเราช่วยปรับสมดุลขณะวิ่ง
ปฎิกิริยารีเฟลกซ์ในตาช่วยทำให้ศีรษะเรามั่นคงเวลาก้มและเงย
แขนที่สั้นและข้อเท้าบางๆทำให้เหวี่ยงไปมาโดยไม่ต้องออกแรงมาก ไหล่ที่กว้าง เอวที่เล็ก
และกระดูกเชิงกรานที่แคบอย่างสวยงาม
ช่วยรับการบิดของต้นขา
เรามีต่อมเหงื่อ และขนตามลำตัวไม่มาก แถมตัวสูงช่วยให้ระบายความร้อนได้มากกว่า
มีกระแสไหลเวียนโลหิตที่เจ๋งกว่าจากสมองช่วยให้ร่างกายเย็น กล้ามเนื้อกลูเตียสแม็กซิมัสมัดใหญ่
ช่วยประคองระดับลำตัวส่วนบน
เข่า ข้อเท้า และข้อต่อสะโพกคอยดูดซับแรงกระแทก
สิ่งสำคัญที่สุดคือขาท่อนล่างเรามีคุณสมบัติคล้ายยางรัด
นี้คือวิวัฒนาการวิ่งที่เจ๋งสุดที่เคยมี
ทุกครั้งที่แตะพื้น

English: 
work feast or hunting success like we talked
about in my episode “Why Do We Cook?”,
bigger, richer meals mean that we could evolve,
well, bigger, richer brains. There’s a whole
list of ways that we are made to run. In large
tubes in our skulls help us balance while
we’re running, reflexes in our eyes keep
our heads steady as we move up and down. It’s
short arms and thin ankles that take us less
effort to swing. Wide shoulders, a thin waist,
and a pretty narrow pelvis help us counter
the rotation of our moving legs. We have sweat
glands, and less body hair, and tall thin
bodies that let us disperse more heat. Better
blood flow away from the brain to keep it
cool, your big gluteus maximus muscles to
stabilize our upper body, high surface area
knee, ankle, and hip joints for shock absorption,
and most importantly, our lower legs are built
like rubber bands.
This is by far our coolest running adaptation.
Every time my body hits the ground, it delivers

Portuguese: 
foram fundamentais para o sucesso em caçadas.
Refeições maiores e mais nutritivas permitiram que desenvolvêssemos cérebros mais complexos.
Muitas características nossas são propícias para a corrida. Tubos na orelha interna ajudam no controle do
equilíbrio enquanto corremos, reflexos nos olhos mantém a cabeça estável,
braços curtos e tornozelos finos são mais fáceis de movimentar. Ombros largos, cintura fina,
e pélvis estreita contém a rotação das pernas em movimento. Temos glândulas sudoríparas,
menos pelos corporais, e corpos altos que dispersam melhor o calor.
A corrente sanguínea dispersa o calor do cérebro, e o grande músculo glúteo
estabiliza o tronco. A extensa superfície dos joelhos, tornozelos e quadril absorve o impacto.
E o mais importante, nossas pernas funcionam como elásticos.
De longe, é a adaptação mais legal para a corrida. Toda vez que meu corpo atinge o chão, libera

Portuguese: 
até 8 vezes a força do meu peso. É mais de 630kg!
Para manter isso durante 42km, o pé se expande e espalha como um amortecedor.
Esta é a parte mais importante para um corredor: o tendão de Aquiles. Mesmo quando o pé atinge o chão
e a panturrilha está flexionada, os músculos e tendões continuam sendo
elásticos, e o tornozelo funciona como alavanca que transfere até 50%
dessa energia para o próximo passo. Usando a energia cinética armazenada, ao invés da energia química,
somos capazes de percorrer mais com menos esforço.
Mas não se corre uma maratona apenas com elásticos. Você precisa de energia!
O combustível humano não é gasolina, mas sim ATP. 
Esta é uma imagem do músculo estriado,
o tipo que está em todos os nossos membros. Cada estria contém
um cordão proteico chamado actina, ao lado de outra tira de proteínas chamada miosina.

Turkish: 
Benim vücut ağırlığının 8 katı gücüne kadar.
Yani 1400 lira bitti! Tutmak için
26.2 mil için bunu yukarı, benim ayak genişler ve
Bir amortisörün gibi yayılır. Bu
Bir çalışan insan en önemli kısmı:
Aşil tendonu. Ayağımı yere vurur rağmen,
Benim baldır kasları bile o fleksiyondayken, ancak
kas ve tendon hala biraz vardır
Bir elastik ve sonra benim ayak bileği eklem hareket eder
50'ye kadar yüzde aktaran kolu,
Bir sonraki adımda bu enerjinin. Kullanarak
yerine kimyasal, kinetik enerji depolanır
Enerji, biz daha az öteye gitmek mümkün değil
iş.
Sadece lastik maraton koşamam
olsa bantları. Siz insanlar vardır güce ihtiyaç
benzinde araç ATP çalıştırın. Bu bir görüntü
Bir çizgili kas, aynı tip elimizde
kucağımızda, bizim bacaklarda ve temelde her yerde
biz hareket olduğunu. Çizgili her satır içeriyor
sonraki aktin denen proteinlerin bir dize,
Proteinlerin başka bir dize miyozinin çağırdı.

English: 
up to 8 times the force of my body weight.
That’s over 1400 pounds! In order to keep
that up for 26.2 miles, my foot expands and
spreads like a shock absorber. This is the
most important part of a running human: the
Achilles tendon. Though my foot hits the ground,
my calf muscles flexed, but even then the
muscles and tendons are still a little bit
elastic, and then my ankle joint acts as a
lever, which transfers as much as 50 percent
of that energy into the next step. By using
stored kinetic energy, instead of chemical
energy, we’re able to go farther with less
work.
You can’t run a marathon with just rubber
bands though. You need power that humans are
run on gasoline your car ATP. This is an image
of a striated muscle, the same type we have
in our arms, in our legs, and basically everywhere
that we move. Each row of stripes contains
a string of proteins called actin, next to
another string of proteins called myosin.

Thai: 
จะเกิดแรงดันกว่า 8 เท่าของน้ำหนักร่างกาย ซึ่งก็ประมาณ 1,400 ปอนด์ทีเดียว
ถ้าวิ่งให้ถึง 26.2 ไมล์ละก็ เท้าผมจะขยายและแผ่กว้างเหมือนกับแผ่นรับแรงกระแทก
นี่คืออวัยวะส่วนสำคัญที่สุดขอนักวิ่งซึ่งก็คือเอ็นร้อยหวาย
 แม้เท้าจะสัมผัสพื้น
น่องจะเกร็งแค่ไหน กล้ามเนื้อเอ็นร้อยหวาย ก็ยังคงยืดยุ่นได้อยู่เล็กน้อย
จากนั้นกระดูกข้อเท้าจะทำหน้าที่เป็นคันโยก ที่คอยถ่ายโอนพลังงานมากที่สุดถึง 50 เปอร์เซ็น
สำหรับวิ่งก้าวต่อไป 
โดยการนำพลังงานจลน์ที่เก็บไว้มาใช้แทนพลังงานเคมี
เราจะวิ่งได้ไกลมากขึ้นทั้งที่ไม่เหนื่อยมาก
แต่คุณวิ่งมาราธอนเฉยๆเพราะมีแค่ยางรัดอย่างเดียวไม่ได้ คุณต้องมีพละกำลังที่มนุษย์ต้องพึ่งพา
ขุมพลังสำหรับมนุษย์ โมเลกุล เอทีพี 
นี่เป็นภาพกล้ามเนื้อลายแบบเดียวกับที่อยู่
ในแขนขาของเรา หรือในทุกๆส่วนที่เราขยับ 
กล้ามเนื้อแต่ละมัด
จะประกอบไปด้วยสายใยโปรตีนเรียกว่าแอคติน 
เส้นถัดไปเรียกว่าไมโอซิน

English: 
And the head of that myosin protein, well,
it acts like a ratchet, pulling along the
string of actin, shortening our contracting
the muscle. That myosin machine is powered
by ATP. The thing is, our bodies only have
a couple seconds worth of ATP stored up at
any moment, so instead, we’re constantly
replenishing it, thanks to our mitochondria
and their little ATP factories. Just picture
me as a giant ship with trillions of mitochondria
at the oars. My body cycled through something
like 75 kilograms of ATP during the marathon.
That’s almost my entire body weight! It
just shows you how good our bodies are at
recycling energy. Now that’s 75 kilograms
of ATP broken down release the same amount
of free energy as a kilogram of TNT. My body
gets ATP in a couple of different ways. If
I was running full speed the entire time,
my cells would be forced to use an inefficient
process called glycolysis, but by running
slightly slower for the whole race, I let
my mitochondria use a much more efficient
method called the Krebs cycle and the electron

Portuguese: 
A cabeça da miosina funciona como uma engrenagem, puxando
a tira de actina, encurtando as estrias e contraindo o músculo. O que dá energia para a miosina
é o ATP. Nossas reservas de ATP duram alguns segundos, por isso
precisa constantemente ser renovado, graças às mitocôndrias.
e suas fábricas de ATP. Apenas me imagine como um navio e as mitocôndrias
como remos. Durante a maratona, meu corpo reciclou cerca de 75kg de ATP.
Isso é quase meu peso total! Isso mostra como nossos corpos são excelentes em
renovar energia. Os 75kg de ATP liberam a mesma quantidade de energia
de um quilo de TNT. O corpo consegue ATP de algumas maneiras.
Se eu corresse o tempo todo a velocidade máxima, minhas células precisariam usar um processo
ineficiente chamado glicólise, mas correndo mais devagar durante o percurso, minhas
mitocôndrias podem usar um método mais eficiente, o ciclo de Krebs e a cadeia de transporte de elétrons.

Thai: 
ส่วนต้นของปลายเส้นไมโอซินทำหน้าที่เหมือนฟันเฟือง 
ดึงเส้นใยแอคติน
ทำให้กล้ามเนื้อหดเกร็ง เส้นใยไมโอซินได้รับพลังงานจากโมเลกุล เอทีพี
ประเด็นคือไม่ว่าเวลาไหนร่างกายเราจะมีแค่สองวินาทีในการเก็บพลังงานเอทีพี
ฉะนั้น เราเลยฟื้นฟูเอทีพีได้ทันที ต้องขอบคุณเหล่าไมโทคอนเดรีย
และโรงงานผลิตเอทีพีเล็กๆของพวกมัน
นึกภาพตัวผมเป็นเรือยักษ์บรรทุกไมโทคอนเดรียสามล้านอันดูสิ
ร่างกายผมจะหมุนเวียนพลังงานเอทีพีประมาณ 75 กิโลกรัมขณะวิ่งมาราธอน
เกือบเท่าน้ำหนักตัวผมเลยนะนั่น
ทำให้เห็นว่าร่างกายมนุษย์ใช้พลังงานหมุนเวียนได้ดีขนาดไหน
ส่วนโมเลกุลเอทีพี 75 กิโลกรัมนั้นหากสลายตัว
สามารถปล่อยพลังงานอิสระเทียบเท่าระเบิด TNT หนึ่งกิโลกรัม 
ร่างกายได้รับเอทีพีจากสองทาง
ถ้าผมวิ่งเต็มสปีดไม่มีพัก เซลล์จะบังคับให้ใช้กระบวนการที่ไม่มีประสิทธิภาพ
เรียกว่าไกลโคลิซีส แต่ถ้าวิ่งช้าลงเล็กน้อยตลอดการแข่ง
ผมปล่อยให้ไมโทคอนเดรียผลิตพลังงานอย่างมีประสิทธิภาพผ่าน วัฎจักรเครบส์และกระบวนการถ่ายทอดอิเลคตรอน

Turkish: 
Ve bu miyozin protein başkanı, iyi,
o boyunca çekerek, bir mandal gibi davranır
aktin dize, bizim müteahhitlik kısalma
kas. O miyozin makinesi güç olduğunu
ATP tarafından. Şey vücudumuzun sadece var olan
ATP değerinde bir çift saniye kadar saklanır
Her an, bunun yerine, sürekli konum
Bizim mitokondri sayesinde bunu Yenileyici
ve onların küçük ATP fabrikalar. Sadece resim
mitokondri trilyonlarca ile dev bir gemi olarak bana
küreklere de. Bedenim şey aracılığıyla sağlanıncaya
maraton sırasında ATP 75 kilogram gibi.
Neredeyse benim tüm vücut ağırlığı var! O
sadece bizim organları ne kadar iyi gösterir
geri dönüşüm, enerji. Şimdi 75 kilogram bulunuyor
ATP bozuldu sürümü aynı miktarda
TNT bir kilogram olarak serbest enerji. Bedenim
farklı şekillerde bir çift ATP alır. Eğer
Ben, tam hızını süre boyunca koşuyordu
Benim hücreleri verimsiz kullanmak zorunda olacak
glikoliz denir süreç, ama çalıştırarak
Bütün yarış için biraz daha yavaş, ben izin
Benim mitokondri çok daha verimli kullanmak
yöntem Krebs döngüsü ve elektron denilen

English: 
transport chain. I can burn lots of fuel and
make that ATP, like fat or protein, but my
muscles prefer glucose, which is stored in
long chains like glycogen for quick access,
but even they don’t keep that much just
lying around. So instead, I topped off my
glycogen tank before the race by doing
something called carb loading.
Look at all these waffles I have to eat. But
even eating all that before the race, my body
can’t hold all the glycogen it needs to
get through a marathon, so I had to eat and
drink more during the race, or else I would
hit the dreaded wall.
Hitting the wall is just a big scary name
for fatigue. And there’s lots of reasons
why it can happen. If you run out of glycogen,
then your muscles can run out of ATP, and
that protein ratchet will get stuck in the
lock position. It’s actually why something,
well, gets kinda stiff when it dies. If your
cells don’t have enough salt, then your
nerves and muscles won’t have the sodium,
potassium, and calcium that they need to pass

Thai: 
ผมสามารถเผาพลาญพลังงานเช่นไขมันหรือโปรตีนและสร้างเอทีพีออกมาจำนวนมหาศาล
แต่ว่ากล้ามเนื้อต้องการกลูโคสซึ่งถูกเก็บไว้ในลักษณะโซ่เรียกว่า ไกลโคเจน สำหรับใช้งานได้ทันที
แต่กระนั้นร่างกายก็ไม่เก็บไว้มากขนาดนั้นและก็ทิ้งไว้เฉยๆ
ดังนั้น ผมเลยอัดไกลโคเจนเต็มถังก่อนวิ่งผ่านวิธีที่เรียกว่า
 คาร์บโหลดดิ้ง
ดูวาฟเฟิ้ลพวกนี้สิ ผมต้องกินให้หมด 
หมด แต่ขนาดซัดทั้งหมดนี่จนเกลี้ยงก่อนวิ่งแล้ว
ร่างกายก็ยังไม่สามารถรักษาไกลโคเจนให้เพียงพอต่อการวิ่งมาราธอนจนจบอยู่ดี ผมก็เลยทั้งกินทั้งดื่ม
เพิ่มระหว่างวิ่งไปด้วย ไม่งั้นคงเกิดอาการชนกำแพงแน่นอน
“ชนกำแพง” เป็นชื่อเรียกอาการอ่อนล้าประเภทหนึ่งที่น่ากลัวมาก และก็เกิดขึ้นได้จากหลายสาเหตุ
ถ้าคุณไม่มีไกลโคเจนเหลือละก็ กล้ามเนื้อจะไม่มีเอทีพี
แล้วฟันเฟืองโปรตีนจะล็อคติดแหง็ก สิ่งที่ตายแล้ว
ก็จะแข็งทื่อ ถ้าเซลล์ได้รับเกลือไม่เพียงพอ
เส้นประสาทและกล้ามเนื้อจะขาดโซเดียม โพแทสเซียม และแคลเซียม

Portuguese: 
Posso queimar vários combustíveis para fazer ATP, como gordura ou proteína, mas
os músculos preferem glicose, que fica armazenada na forma de Glicogênio, que apesar do rápido acesso
não dura muito. Por isso, enchi meu tanque de
glicogênio antes da corrida com uma dieta rica em carboidratos.
Olhe só todas as waffles que tenho que comer! Mas mesmo comendo tudo isso antes da corrida, meu corpo
não consegue manter todo o glicogênio necessário para a maratona, então tive que comer e
beber mais durante a corrida, senão eu quebraria.
Quebrar é um outro nome para fatiga. existem muitas razões para ela ocorrer.
Se você ficar sem glicogênio, o ATP dos músculos acaba, e a
engrenagem de proteína trava. Por essa razão cadáveres
são rígidos. Se suas células ficarem sem sais, então seus músculos e
nervos não terão sódio, potássio e cálcio necessários para transmitir os

Turkish: 
taşıma zinciri. Ben yakıt çok yakabilir ve
yağ ya da protein, ama benim gibi, o ATP yapmak
kaslar saklanır glikoz, tercih
Hızlı erişim için glikojen gibi uzun zincirler,
ama onlar bile bu kadar sadece tutmuyorum
etrafta yayılmak. Yani bunun yerine, ben kapalı tepesinde benim
yaparak yarış öncesi glikojen deposu
karbonhidrat yükleme denilen bir şey.
Ben yemek zorunda tüm bu waffle bak. Ama
Hatta yarış öncesi tüm yeme, bedenim
o ihtiyacı tüm glikojen tutamaz
bir maraton geçmek, bu yüzden yemek zorunda kaldım ve
Yarış sırasında daha fazla içki ya da başka yapardım
korkunç duvara çarptı.
Duvara isabet sadece büyük korkutucu adıdır
yorgunluk için. Ve nedenlerden çok şey var
neden olabilir. Eğer glikojen tükendi ise,
Daha sonra kaslarınız ATP tükendi ve olabilir
Bu protein mandal sıkışmış alacak
Kilit pozisyon. Aslında neden bir şey,
Evet, o öldüğünde tür sert olur. Eğer senin
Hücreler daha sonra, yeterince tuz yok senin
sinirler ve kaslar sodyum olmaz,
onlar geçmesi gerekiyor potasyum ve kalsiyum

Turkish: 
elektrik sinyalleri. Insanlar bu temel nedeni
duvar bu nedenle olduğunu çarptı. Bakınız, sizin
Beyin, kan için kasları ile yarışıyor
Şeker ve bu seviyeler de, çok düşük dip olursa,
Eğer baş dönmesi ve loopy hissedeceksiniz.
"Ben öleceğim düşünüyorum. Öleceğim.
"
"Sen iyi olacak."
Beyniniz aslında kaslarınızı engelliyor
bazı acil güç goad ateş gelen
tasarrufu modunda. Daha önce bir maraton koşmak hiç
ve ben başka bir şey değil keşfetti
spor olayı ben hiç yer aldım.
Sen bir rakip mücadele değil; sen
Sadece kendinizi mücadele. Tüm bu duygular
sevinç ve yorgunluk ve ağrı, sadece mevcut
aklında. Yani aklın bağlanır
Fiziksel kaslar ve kimyasal santraller
ve proteinler işi. Ben hiç anlamadım
bedenimi, ya da benim biyoloji ve ne zaman hakkında daha fazla
Ben, süreç içinde sınıra onları itmek ve
Ben bir sınır sonra olmadığını keşfetti
Tüm. Ben istiyorum asla en eğlenceli oldu
Tekrar var. Gibi yarıya aracılığıyla, öyleydi

Thai: 
ที่เป็นตัวนำสัญญาณไฟฟ้า  
ปัจจัยหลักที่หลายคนชนกำแพงก็เพราะนี่
ดังกล่าว สมองกำลังแข่งขันกับกล้ามเนื้อเพื่อรักษาระดับน้ำตาลในเลือด และถ้าระดับต่ำเกินไป
คุณจะวิงเวียนและหน้ามืด
"ฉันว่าฉันตายแน่ ฉันตายแน่"
"คุณจะไม่เป็นอะไร"
จริงๆแล้วสมองของคุณจะป้องกันอาการกล้ามเนื้องอแงเมื่อต้องการพลังงานสำรองฉุกเฉิน
ผมไม่เคยวิ่งมาราธอนมาก่อนและก็ค้นพบว่ามันไม่เหมือน
เหมือนงานกีฬาประเภทอื่นๆที่เคยลงเล่นเลย 
คุณไม่ได้กำลังแข่งกับใคร
คุณกำลังแข่งกับตัวเองต่างหาก ทุกความรู้สึกทั้งสนุก ทั้งเหนื่อย ทั้งเมื่อย มันเกิดขึ้น
ในใจคุณแค่นั้นแหละ จิตใจนั้นเชื่อมต่อกับกล้ามเนื้อ แหล่งหลั่งสารเคมี
และโปรตีนที่กำลังทำงาน 
ผมไม่เคยเข้าใจร่างกายหรือกลไกตัวเอง
พอพลักดันมันจนเกินลิมิต ถึงตอนนั้นก็ค้นพบว่ามันไม่มี
ขีดจำกัดอะไรเลย มันเป็นความสนุกที่สุดที่ไม่อยากจะมีอีกแล้ว

Portuguese: 
impulsos nervosos. Essa é a principal razão para alguém quebrar.
O cérebro compete com os músculos pela glicose do sangue, e se o nível  estiver muito baixo,
você se sente tonto e fraco.
 
 
O seu cérebro está na verdade prevenindo os músculos de entrar em modo de economia de energia.
Eu nunca corri uma maratona antes e descobri que é diferente de todo
evento esportivo de que já participei. Você não compete contra um oponente,
você apenas luta contra si mesmo.  Todos esses sentimentos de alegria, cansaço, dor, existem apenas
na sua mente. A mente está conectada com os músculos, com a energia química
e com as proteínas trabalhando. Eu nunca entendi tanto meu corpo, ou minha biologia, quando
o forcei ao limite, e no fim das contas descobri que nem era tão limite assim.
Foi a maior diversão que não gostaria de ter novamente. Perto da metade,

English: 
electrical signals. The main reason that people
hit the wall is because of this. See, your
brain is competing with your muscles for blood
sugar, and if those levels dip too low, well,
you’ll feel dizzy and loopy.
“I think I’m gonna die. I’m gonna die.
”
“You’ll be okay.”
Your brain is actually preventing your muscles
from firing goad for some emergency power
save mode. I’ve never run a marathon before
and I discovered it’s not like any other
sporting event I’ve ever taken part in.
You’re not battling an opponent; you’re
only battling yourself. All those feelings
of joy, and fatigue, and pain, they only exist
in your mind. That mind is connected to the
physical muscles and chemical power plants
and proteins doing work. I’ve never understood
more about my body, or my biology, and when
I push them to the limit, and in the process,
I discovered that it wasn’t a limit after
all. That was the most fun I’d never want
to have again. Like halfway through, it was

English: 
like the hardest thing
I’ve ever done, and the entire second half
was just pure willpower, like a competition
against yourself, and I-I won. I beat- I beat
my own mind. That was awesome. Thank you,
everybody.
We’re not the only social animals that sit
down to eat together, but we are the only
ones who cook. Cultural anthropologist Claude
Levi-Strauss is above all cooking establishes
the difference between animals and people,
although I’d think he’d agree that pants
make a big difference, too.

Portuguese: 
era a coisa mais difícil que eu já fiz, e a segunda metade
foi apenas força de vontade, como uma competição contra si mesmo, e eu venci.
Derrotei minha própria mente. Foi incrível.
Obrigado pessoal!
(Não somos os únicos animais sociais que se alimentam juntos, mas somos os únicos...)
(...que cozinham. O antropologista Claude  Levi-Strauss explica como cozinhar estabelece...)
(...diferenças entre animais e pessoas, embora acho que ele concordaria que calças...)
(...fazem uma grande diferença também.)

Thai: 
แค่ผ่านไปครึ่งทางก็รู้สึกว่ามันเป็นสิ่งที่ยากที่สุดที่เคยทำในชีวิต ส่วนอีกครึ่งทางที่เหลือ
เป็นเรื่องกำลังใจล้วนๆ  เหมือนแข่งขันกับตัวเองและผม 
ผมชนะ ผมชนะ
ผมชนะใจตัวเอง มันโคตรเจ๋ง ขอบคุณมากครับทุกคน
 
 
 
 

Turkish: 
En zor şey gibi
Şimdiye kadar yapmış ve tüm ikinci yarısında ettik
sadece saf irade bir yarışma gibiydi
Kendiniz ve karşı I-ben kazandım. Ben yendi beat-
Kendi zihin. O harika oldu. Teşekkür ederim,
Herkes.
Biz oturup sadece sosyal hayvanlar değiller
aşağı birlikte yemek, ama biz sadece oldukları
pişirin olanlar. Kültürel antropolog Claude
Levi-Strauss'un tüm pişirme kurar üzerindedir
hayvanlar ve insanlar arasındaki fark,
Ben o pantolon kabul düşünürdüm rağmen
çok büyük bir fark yaratabilir.
