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.

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.