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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.