Another option is to use a file splitter program like
hjsplit before you use one of the file sharing sites. This will break the file into smaller pieces that you can upload one at a time. This way if you have a disconnect in the middle of the upload or download you won't have to start all over again. A disadvantage is that your recipient has to download and run the same program to join the files.
Another way to break up the file is to use a compression program like WinZip or, even better, WinRAR and tell it to break the file into chunks. You won't actually get much in the way of compression but when you re-assemble the file these programs will tell you if there's a piece that got corrupted during process.