Runners Profile - Gemma Carter

Runners BIO: Gemma Carter

Club: Serpentine

Gemma is a competitive endurance runner specialising in ultras. She has competed in ultras for 7 years following her first marathon at 19.

Gemma is also a running coach working in London with a background in sports science, personal training and sports psychology. 


- Guinness World Record for the fastest 50 km on a treadmill (female)
-Represented England at the Anglo Celtic Plate 100km 2016
-First place at Chiltern Extreme Challenge 50km
-First Place at Richmond Ultra 
-Silver medal at National Trail Championships
- 3:06:42 Marathon PB

Social - Follow Gem

Power of 10 - Profile
Twitter - @gems_carter


Carter Coaching

Event - Suffolk trail ultra 2015

DISCIPLINE - Trail Running

Distance - 50 miles- first placed female

DATE: 2015

Event Profile

Pre race

I start increasing the percentage of carbohydrate in my diet a day or two before race day. The breakfast before is normally porridge with honey and dried fruit/ nuts. This is usually 3 hours before. I supplement this with a pre race snack 30-60 minutes before which is often a sports bar. I regularly use Torq products and my favourite and their Torq bars. There are many flavours, I don't get bored. My favourites are sundries banana and organic mango

Race fuel

It completely depends on the race as to what fuel in using, the shorter the race, the more of a bias there is to 'artificial' products such as gels and bars. The longer, the more I will balance this out with real food. The main factor is speed as faster running demands greater carbohydrate usage. Additionally the longer the race, the more fuel generally you'll need and for me personally a large amount of gels doesn't sit nicely on its own.

On this race I fuelled regularly roughly at every check point (7-10 miles, 60 minute intervals) with mixture of food provided from the race (sweets, crisps and whatever else I fancy- I don't keep it too strict). Additional to this I kept on my an emergency gel and bar for it mid race I needed something instantly. At about 30 miles in I took a caffeinated gel (Torq gel) to give me an extra kick for the latter miles.

Hydration wise, I am old school and keep it simple with water. The issue with drink products is that if you don't agree with them and don't want to drink them, then you have no other option. I find sometimes getting the right drink is tricky and electrolyte drinks can often turn my stomach. Water is simple and easy to refill and you can then leave your electrolyte and carbohydrate decisions to your food choices. Flat coke occasional gets a look in if my stomach is upset as it seems to do the trick!

Post race

I always aim to refuel instantly with a carbohydrate and protein source (again torq bars usually do the trick but often a pint of milk is the best source being liquid form). I say I aim to, I often slack on this due to distractions! 

Later on my main focuses would be rehydrating and refuelling- carbohydrate in the first hour being a priority but later on proteins. My favourite post race meal being an enormous omelette with a jacket potato/ chips- simple food for the stomach and tastes amazing (anything does after an ultra!).

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