Running News Daily

It’s like an ultra, just with a plot twist.There’s something tempting and motivating about having a distinct finish line on the horizon. Runners love a good goal to work toward—and a good challenge that helps them get there.

That’s likely why a growing number of programs, training techniques, and events draw in new and seasoned runners who seek adventure. These trendy programs include Jennifer Aniston’s 15x15x15 workout (15 minutes on a stationary bike, elliptical, then treadmill), the 75 Hard challenge, Ironman competitions, and coast-to-coast ultramarathons. One of the latest to enter the workout chat is exploding on social media: the 4x4x48 challenge. So, we tapped two running experts to catch us up about the pros and cons of 4x4x48, then asked them for a safer, more sustainable way to try it if you’re not quite ready to go all in.

What the 4x4x48 Challenge Is All About

During the COVID-19 pandemic David Goggins, a retired Navy Seal, ultrarunner, endurance athlete, and public speaker came up with the 4x4x48 challenge. As he witnessed races being canceled around the world, Goggins wanted to offer an alternative endurance “event” that individuals could dare themselves to conquer outside of the classic race environment. 

To complete a “4x4x48 Goggins Challenge,” which will earn you a T-shirt if you take part in the official program during Goggins’ announced dates (it’s currently on hold, according to his website), athletes must: 

Run 4 miles 

Repeat every 4 hours

Continue this pattern for 48 hours

All in, a 4x4x48 challenge calls for running 48 miles in 48 hours. For those who aren’t runners, Goggins suggests swapping in another form of cardio (such as swim, bike, or row, for example) for 45 to 60 minutes every four hours.

For some runners, four miles feels like an easy shake-out or a warmup. For others, that’s the longest they’ve ever tackled. Regardless of how much or how often you run, there are some important factors to consider before deciding to attempt a 4x4x48.

The Benefits of the 4x4x48 Challenge

Challenging yourself with high-intensity workouts can be beneficial as part of a well-rounded training program, which should include sufficient rest, recovery, and exercise variety, says Nicole Thompson, ACE-CPT, a San Diego, California-based personal trainer, health coach, group fitness instructor, and medical exercise specialist.

The 4x4x48 challenge is certainly high-intensity and high-frequency. Thompson says that the potential pros for a 4x4x48 challenge include:

Mental Toughness

Successfully completing a task this tough “requires mental strength, discipline, and determination, which can enhance your mental resilience and willpower,” she explains.

Increased Calorie Burn

Running for extended periods at regular intervals can result in significant calorie expenditure. A 150-pound runner can expect to burn around 450 calories during each four-mile stint at a 10-minute-per-mile pace. Over the course of the entire 4x4x48 challenge, this tallies up to 5,400 calories. This is nearly double the 2,900 or so the same person would burn during a four-hour marathon.

Possible Improved Cardiovascular Fitness

“This intense running schedule will challenge your cardiovascular system, which could improve endurance and aerobic capacity,” Thompson says. Although adaptations and improvement typically occur over the course of weeks and months with consistent training—rather than in a mere two days—participants may notice some improvements in cardiovascular capacity after they recover.

Practice in Time Management

Sticking to a strict schedule requires excellent time management skills (and likely, a trustworthy alarm), which can be beneficial in other areas of life, such as work or school.

The Drawbacks of the 4x4x48 Challenge

It’s vital to keep safety top of mind and avoid pushing yourself beyond your limits, Thompson advises, which would only set back your fitness journey—not progress it.

“Honestly, for most runners, the 4x4x48 challenge will have more cons than pros,” believes Erin Beck, NASM-CPT, an Orange County, California-based director of training and experience for STRIDE Fitness. “The structure doesn’t allow your body proper recovery and it requires a high mileage count that the average athlete won’t be ready for.”

According to Thompson, the following are possible drawbacks of the 4x4x48 challenge:

Overtraining and Injury Risk

“The risk of overtraining is high due to the intensity and frequency of the runs, which can lead to fatigue, muscle strains, or other injuries,” Thompson says.Sleep Disruption

The frequent runs will very likely disturb your usual sleep schedule (unless you normally get less than four hours, which we don’t recommend). In turn, this can affect recovery and overall performance.

Lack of Recovery Time

With only four hours between runs, your body may not have sufficient time to bounce back, increasing the risk of injury and burnout.

Nutritional Challenges

Remember that calorie count we mentioned? Eating and hydrating enough during the 48 hours can be difficult, and inadequate fueling may lead to performance issues or some serious health-harming ripple effects, such as dehydration or forcing your body to use muscle mass rather than energy from the food you eat to power your run. (Don’t miss our complete guide to what happens when runners don’t eat enough.) 

“This is an extreme and highly demanding physical challenge,” Thompson says. If you do a 4x4x48 challenge, “it’s not recommended to do this type of run frequently or on a regular basis. Always prioritize your overall health and well-being by consulting with a qualified coach or trainer to ensure the challenge aligns with your fitness goals and capabilities.”

And be sure to run this challenge—or any endurance event—by your doctor to get their thumbs up to ensure it’s a wise choice for your fitness level and overall health, Thompson adds.

Why Sleep Is Such a Limiting Factor in 4x4x48

Sleep is essential not only for optimal performance and recovery, but also for overall health and longevity. A 4x4x48 challenge makes it really tough to get the recommended seven to nine hours of sleep, and the snooze time participants do get is interrupted and fairly likely to be low-quality. 

“While doing this type of intense running challenge for two days may not have a long-term impact on overall health and recovery, it can lead to acute sleep deprivation, which can have immediate effects,” Thompson says.

Thompson explains that in just 48 hours, sleep deprivation can:

Lead to decreased focus, attention and memory; essentially impairing cognitive function

Compromise coordination and reaction times, increasing the risk of accidents or injuries during the runs

Raise cortisol levels, affecting the body's ability to handle stress and recover properly

Weaken the immune system, making you more susceptible to illnesses

Increase irritability and mood swings, while decreasing emotional resilience (basically, making you not-so-pleasant to be around)

For those who opt into the 4x4x48 challenge, it’s essential to prioritize R&R as much as possible during the breaks between runs. 

“Even brief naps and dedicated periods of rest can be beneficial for recovery,” Thompson says. “Then once the challenge is complete, be sure to allow yourself enough time to catch up on sleep and give your body the chance to fully recover.”

Our bodies have a magical way of slowly getting back on track after a night or two of less-than-stellar sleep, Beck says. That said, it’s crucial to not over-tax your system—and carve out time for an extra hour or two of sleep each night—until your body has time to bounce back from the daunting physical (and mental) demands of something like 4x4x48.

A Better Way to Try the 4x4x48 Challenge

For most people, it would be best to avoid attempting this type of run more than once, if at all, Thompson says. Or stick to once or twice per year, max. And exercise caution if you do decide to do it, stopping if you feel aches or pains and prioritizing that recovery.

“It’s more practical and beneficial to focus on a well-rounded and sustainable training program that includes a mix of running, cross-training, rest days, and proper recovery,” Thompson adds.

If you’re really craving a challenge, ante up and give one of these Beck- and Thompson-designed modifications a shot:

→ Beginner: Run 4 miles per day, 4 days per week for 48 weeks. “Over the course of a year, this will help you safely increase your stamina, burn calories, tone your entire body, rack up the miles and support your heart health,” Beck says.

→ Intermediate: Run 4 miles every 12 hours for 48 hours.

→ Advanced: Run 4 miles every 8 hours for 48 hours. 

Both of these latter options will allow for a nearly-full night of sleep, plus more recovery time between runs. 

Regardless of which path you choose, if you decide to try some form of 4x4x48 challenge, “pay close attention to how your body responds to the challenge. If you feel excessively fatigued, experience persistent pain or notice signs of overtraining, consider cutting back or stopping the challenge,” Thompson says. And if you finished the challenge, make sure to take the next few days off from exercise. 

The Bottom Line on 4x4x48

The 4x4x48 challenge is an endurance running event that requires zero qualifier, entry fee or specialized course. It might appeal to the ultramarathoner who’s looking to rack up mileage in a new manner. But running 4 miles every 4 hours for 48 hours is very demanding on the body and brain, so proceed with caution and train your way up to that mileage, rather than just jumping right into it. 

It’s also wise to take time to reflect on why you’re feeling called to try the 4x4x48 challenge, if you are. Will running in this way get you closer to your health and fitness goals? Or is seeing pals and athletes on social media creating some FOMO?

“Ask yourself: ‘Is this 4x4x48 something I can do to stay fit for the rest of your life? And is it a healthy approach to fitness for you?’ Your journey has to be sustainable to be successful,” Beck says.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.