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4x4x48 Running Challenge: David Goggins' Ultimate Test of Endurance
How 4 Miles Every 4 Hours Can Change Your Life
Kumail Asghar Ali
August 22, 2024
In partnership with
Hello Health Nerds,
This week, we’re pushing limits with the 4x4x48 Challenge, a true test of endurance inspired by the relentless David Goggins!
Who says you can’t run away from your problems? With the 4x4x48 Challenge, you’ll be running so much that they might lose track of you!
In this newsletter, we’ll cover:
What is the 4x4x48 Challenge?
The 4x4x48 Challenge involves running 4 miles every 4 hours for 48 hours straight. Created by David Goggins, an ultramarathon runner, motivational speaker, and former Navy SEAL, this challenge is not for the faint of heart. It’s about testing your physical stamina and, more importantly, your mental grit. The popularity of this challenge has skyrocketed, drawing in participants from all over the globe who want to prove their resilience, often while supporting charitable causes.
Why Take on This Challenge?
The 4x4x48 Challenge offers numerous benefits, making it more than just a physical test.
Mental Toughness: Completing the challenge is a battle of willpower. It’s about pushing past the point where most people would quit, building mental strength that you can carry into other areas of life.
Physical Endurance: Running 4 miles at regular intervals pushes your cardiovascular system to new levels, increasing endurance and boosting stamina. Prolonged endurance exercise has been shown to improve cardiovascular health1 .
Community Connection: Participants from around the world take on the 4x4x48 Challenge together, often raising money for various charitable causes. This sense of community and shared experience is incredibly motivating.
How to Prepare for the 4x4x48 Challenge
Preparation is key if you want to get through this challenge successfully. Here’s how you can start:
Training Tips: Begin by incorporating consistent long-distance runs into your routine. Aim to run 4 miles comfortably before attempting the challenge, and mix in interval training for added cardiovascular strength. If you're training indoors or need an alternative to outdoor running, consider using a top-of-the-line treadmill.
Nutrition: Planning your meals ahead of time, with a focus on carbs and protein, will give you the energy you need to sustain the effort over 48 hours.
Rest & Recovery: Managing sleep is tough during the 4x4x48, as you only get short breaks between runs. Prioritize rest when you can, and use recovery tools like a Theragun for sore muscles and a TriggerPoint Foam Roller to release tension after each run.
Essential Gear for the 4x4x48 Challenge
Having the right gear can make a significant difference in your performance and recovery during the 4x4x48 Challenge. Here are four essential products to consider:
 These running shoes offer superior cushioning and support, making them ideal for long-distance runs. Their lightweight design ensures comfort across multiple runs, helping you maintain pace and avoid injury. |  Staying hydrated is crucial during a challenge that demands this level of physical endurance. The HydroFlask keeps your water cold for hours, making it easy to stay refreshed after each 4-mile run. |
 Using resistance bands for your warm-up and recovery routine can help maintain muscle flexibility and prevent injury. These versatile bands from Sunny Health & Fitness are compact and can be used before each run to activate muscles. |  Nutrition is key to sustaining energy levels over 48 hours. Kind Energy Bars provide a quick, healthy boost with a mix of carbs, fats, and proteins. They are easy to carry and consume between runs, helping you stay fueled for the next 4 miles. |
Supplements That Might Help You Complete The 4×4×48 Challenge
Electrolytes: As you sweat, your body loses vital minerals like sodium, potassium, and magnesium2 , which are essential for muscle function and hydration. Replenishing these with electrolyte drinks can prevent cramping and dehydration.
Collagen: Joint health is crucial when you're repeatedly running over 48 hours. Collagen supplements help support joint function and reduce injury risk3 .
Creatine: Known for enhancing muscle recovery and improving endurance, creatine can help you maintain strength and power output during the challenge.4
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The Ideal Running Routine for the Goggins Challenge
When tackling the 4x4x48 Challenge, having a clear running routine can help you stay organized and focused on both performance and recovery. Here’s an example of an ideal running schedule that you can follow over the course of 48 hours:
Run 1: 6 AM – Fresh start to the day. The first run sets the tone for the challenge, so ease into it and get your muscles warmed up.
Run 2: 10 AM – Maintain your pace and hydrate. After finishing this run, ensure you're drinking plenty of water and replenishing electrolytes to prepare for the afternoon.
Run 3: 2 PM – Refuel with a light meal. By now, your body will need extra fuel, so have a small meal that includes carbs and protein to sustain energy for the upcoming runs.
Run 4: 6 PM – Start preparing for evening and night runs. Focus on pacing yourself as you head into the night phase, and stretch well after this run.
Run 5: 10 PM – Use a headlamp and stay visible. Running at night requires extra attention to safety, so wear reflective gear and stay hydrated.
Run 6: 2 AM – Focus on maintaining energy and hydration. This can be one of the toughest runs due to the late hour, so rely on mental grit and fuel up with snacks or energy bars to keep going.
Run 7: 6 AM – Complete the cycle with another morning run. You’ve made it through the night! Celebrate the start of a new day and the halfway point of the challenge.
After completing the first cycle, repeat this schedule for the next 24 hours. Feel free to adjust the timing and pacing according to your own preferences and energy levels.
Staying Motivated During the Challenge
The mental challenge of the 4x4x48 can be even more daunting than the physical one. Here are some tips to keep yourself motivated:
David Goggins’ Motto: When the pain sets in, remember Goggins' mantra ‘Stay Hard’5 . This challenge is as much about mental strength as it is about physical endurance.
Accountability: Share your progress on social media, or join a facebook group of participants to stay accountable. Having someone to push you through each run can make all the difference.
Visualizing Success: Keep reminding yourself why you’re doing this. Whether it’s for charity, personal growth, or just to prove that you can, visualizing the end result can keep you going.
If you're looking for extra motivation, here are some books to inspire you during the challenge:
 David Goggins shares his personal story of overcoming adversity and developing unbreakable mental toughness, offering lessons on resilience that can help you through any challenge. |  Christopher McDougall explores the incredible feats of ultra-endurance runners, demonstrating how the human body is designed for long-distance running and what it takes to push past physical limits. |
 Jesse Itzler recounts the intense experience of having Navy SEAL David Goggins live with him for a month, showing what it means to break barriers and embrace discomfort. |  Matt Long’s inspiring journey from learning to walk again after a near-fatal accident to running marathons illustrates the power of persistence and mental fortitude. |
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Thank you for being part of our community, and good luck with your own 4x4x48 Challenge if you choose to take it on!
The Routines Team
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