The challenge became famous after billionaire Jesse Itzler wrote about it in his book ‘Living With a Seal’. He even went so far as to invite Goggins to train him in the same way.
The challenge consists of running 4 miles every four hours for 48 hours. This is well into ultramarathon territory and requires a lot of physical and mental resilience.
4x4x48 challenge
The 4x4x48 challenge is a running (or walking) challenge that requires runners to complete four miles every four hours for 48 hours. It’s an incredible test of endurance and resilience, and a good way to raise money for charity.
This is a virtual challenge, which means you won’t have the supportive crowds and water stations that you’d find at a traditional marathon, but you can still make it fun by dressing up, creating a theme, or erecting a finish line ribbon. You can also use a social media platform to share photos with other participants and create a sense of competition by awarding prizes for the best time or outfit.
The key to success is planning and systematizing your runs. For example, ensuring your alarm clocks are set and planning out when to run so you can meet your daily rhythm It’s also essential to have a support crew to help you with food, hydration, and sleep.
How is the challenge organized?
Each year, David publicly announces the challenge in January and then encourages his followers to take it on to raise as much money for charity as possible. Those who raise the most money are provided the opportunity to meet and train with David in person, get their name on a plaque at his camp, and even receive shorts or tops from his clothing line. All of this is a way to try and make the challenge as systemized as possible, so people can focus on raising funds rather than petty obstacles.
How do I train for the challenge?
The challenge involves running 4 miles every 4 hours for 48 hours, which is a demanding physical and mental test. To prepare, gradually build up your weekly mileage, making sure to prioritize safety. Incorporate back-to-back long runs into your training and practice double and triple days (running 5–6 miles in the morning, afternoon, and evening).
It’s also important to plan your nutrition carefully and to make sure to take breaks throughout the day. Having a support system is crucial, and doing the challenge with a friend can make the hours go by much faster. It’s also a good idea to test your nutrition during training, as it will help you understand how your body responds in extreme conditions.
Goggins is a renowned motivational speaker, bringing his no-nonsense approach to fitness and life to audiences across the globe. He is the author of numerous books and has a devoted following on social media. He is also an experienced athlete, having completed many difficult challenges and events.
How do I survive the challenge?
During the challenge, there may be times you feel underslept, groggy, or cold. You might be tempted to give up or hate yourself for signing up for it. Silence that inner bitch, and remember: You signed up to suffer. You chose this challenge because you want to push yourself. And the more you do it, the fuller that mental cookie jar will become.
You’ll learn to overcome obstacles in the same way that you’ve learned to overcome petty people and the harsh weather of night runs. This is what David Goggins teaches us, and it’s true for all challenges in life.
Goggins is the embodiment of this principle, having survived not one but two Navy SEALs’ infamous Hell Weeks and coming in third in the Bad Water Ultra Marathon, a race most would consider impossible to finish. He also holds the Guinness World Record for the most pull-ups in a day, with 4030. His unwavering persistence transformed him into a superhuman force.
