Claim OwnershipMiddle of the Pack Podcast
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The Middle of the Pack Podcast, Celebrating Everyday Runners and your go-to source for all things running! Padraig shares His & His guests running journeys, revealing the ups and downs of training, racing, and balancing life as middle-of-the-pack non-elite runners. Whether you're a beginner or a seasoned marathoner, this podcast offers practical tips, honest gear reviews, and engaging conversations with fellow runners chasing progress, not perfection.
36 Episodes
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In Episode 36, Robert McNamee describes his running journey — from youth sports and Gaelic football to taking up distance running in his 30s, training for multiple Dublin Marathons and aiming for a sub‑4 finish while balancing strength work, recovery and group training.
He also explains how BuffBarrier was born to solve chafing and blisters with Irish‑made, natural formulas (beeswax, shea butter, coconut oil, zinc oxide, arnica, peppermint/eucalyptus), and how expos, online sales and customer feedback are shaping the brand's growth.
Episode 34 features Karen Twomey’s return from injury, detailing her diagnosis, rehabilitation, strength work, and gradual run-walk comeback. She shares practical coaching, pacing and training insights while juggling work, sleep and race life.
Highlights include her first parkrun after injury, pacing plans for the Cork 10K, goals for a Lisbon half-marathon birthday race, and a positive message for everyday runners about racing without pressure and enjoying the start line.
Episode 33 of Middle of the Pack features Tomás Moore, founder of Step One Socks, sharing his running journey from a tentative 5K to regular half marathons, 10-milers and plans for a marathon.
He discusses why he prioritizes enjoyment over PBs, the supportive running community, and how his brand grew — overcoming manufacturing issues, expanding colors and singlets, and collaborating with run clubs.
Frank, honest and upbeat, the episode mixes personal racing stories, practical gear talk, and the positive mental-health message behind Step One Socks.
https://steponerunco.com/
Episode 32 of The Middle of the Pack dives into Ian O’Brien’s running journey — from starting after a medical scare and taekwondo roots, to coaching, club runs, and an expanding collection of running shoes. The conversation centers on choosing the right shoe for easy runs, sessions, long runs and race day, and looks at brands like Saucony, ASICS and Adidas.
Ian shares practical tips on shoe rotation, fitting, trying shoes in specialist shops, breaking in race shoes before race day, and how comfort and purpose should guide your choices — whether you’re a middle-of-the-pack runner or chasing PBs.
Episode 31 of the Middle of the Pack podcast features George Sherwood from Precision Fuel & Hydration. He explains sweat testing, electrolyte preloading, and practical fueling strategies for runners—how many gels to take, how much carbohydrate per hour, and when to use caffeine for best effect.
George emphasizes practicing fueling in training, tailoring sodium replacement to your sweat rate, and taking caffeine about halfway through a race so it peaks when you need it most.
Episode 30 features Tara Wilson from Women Who Run Ireland sharing her Donadea 50K story: the short training block, the race-day fueling plan of real food (bananas, Jaffa Cakes, dates) and electrolytes, and how dehydration and salt loss led to late-race cramping.
Tara explains her ‘‘real food running’’ approach, how she pre-fuels and grazes during runs, her recovery routine, and encourages more women to try longer events.
Episode 29 features Conor O'Keeffe, founder of Altar Nutrition, sharing his running journey from boxing to ultra-distance challenges — including running 32 marathons in 32 days — and how persistent gut issues inspired him to create a better endurance fuel.
Conor explains how he developed "speed dust," how to build carbohydrate tolerance, practical pre-fuel and race-day strategies, and uses cases like carb loading and on-course fueling for marathons, ultras, and field sports.
Listeners will get actionable tips on pacing nutrition, increasing carbohydrate intake safely, and where to find Altar Nutrition for more guidance.
In episode 28 of the Middle of the Pack podcast, guest Enda Kiernan shares his running journey from school athletics and Mullingar Harriers to helping launch the first Parkrun outside Dublin in Macroom. He discusses the people who influenced him, his commitment to volunteering, and how running shaped his coaching and role with Cork under‑20s and club football.
Enda also talks practical topics like warm‑ups, speed work, nutrition (including Speed Dust/Alter Nutrition), and the strong crossover between athletics and Gaelic football. The episode highlights the value of community, mentorship and giving back to sport.
Episode 27 of The Middle of the Pack features Cian Charlton — entrepreneur, runner, and founder of 35 Vintage, on Fade St Dublin — as he shares his running journey and the launch of his Irish running brand, NegativeSplit.ie
They discuss Negativesplit gear, early product launches (the skull cap), design and manufacturing plans, balancing business with training, shoe habits, and Cian’s upcoming trail ultra in Spain( which he nearly forgot).
In this episode episode 26 of The Middle of the Pack Podcast, Laura Stenton Slater—known as Laura Muddy Soles—shares her running comeback, her decision to run the London Marathon in wellington boots for the charity Unique, and the personal story behind her motivation: her son's rare chromosome disorder.
Laura talks about rediscovering running after years away, how TikTok and a supportive community helped her reshape her relationship with the sport, the physical and practical challenges of training in wellies, and her fundraising and Guinness World Record goals. Link to Donate
2026tcslondonmarathon.enthuse.com/pf/laura-stenton-slater
In episode 25 of the Middle of the Pack podcast, Ann O'Neill recounts how she started running, her journey to 79 marathons, and the viral TikTok clip from the New York Marathon that sparked worldwide attention. Ann discusses training while working as a nurse, overcoming injury and cancer, running low-key marathons across Ireland and abroad, and her plans and dreams toward reaching 100 marathons. A real down to earth conversation between two people enjoying their running journey.
Episode 24 features Conor Friel sharing his return to running, training with Carragline AC, race-day stories from 10Ks to full marathons, and the gear and fueling that keep him going.
Conor also discusses living with dyspraxia, fundraising nearly €2,000 for Dyspraxia Ireland, and his plans for upcoming races and travel. A really great episode where we, yet again, celebrate an everyday runner facing everyday challenges.
Episode 23 of The Middle of the Pack Podcast with Kieran McKeown explores his journey from junior track talent to full-time coach and why smart coaching beats endless training. Kieran shares practical tips on warming up and cooling down, avoiding injury, race fitness, sensible marathon planning, and the value of community support.
He explains how individualized coaching, week-to-week plans, and knowing when to rest help runners improve and stay running for decades, with real examples of runners who cut minutes off their 5K–half marathon times.
Episode 22 reviews the highs and lows of 2025 and looks ahead to 2026, celebrating everyday runners, recovery, and steady progress over flashy results.
Padraig shares stories of injury, resilience, personal bests, and the simple joy of running, inviting listeners to set realistic goals and run with presence and curiosity in the new year. As a podcast celebrating everyday runners we look forward to 2026 a new year, new goals and new Kms...
On this Christmas Eve special of The Middle of the Pack Podcast, returning guests share their running wishlists — from race entries and carbon‑plated shoes to watches, earphones and recovery gear.
The episode mixes practical gift ideas (race vouchers, shoes, socks, gels, reflective gear, recovery sliders) with heartfelt wishes for an injury‑free 2026, family time and the joy of running together.
Happy Christmas and a heartfelt thank you to all who supported me on this Journey. Ding Dong Merrily.....
Episode 20 of The Middle of the Pack features Ruairi O'Hagan reflecting on his Dublin Marathon experience, the post-race struggle with motivation and injury, and the training and support that got him through. Ruairi also discusses his role as chair of Watergrasshill running club and the importance of community in his running journey.
Listen for candid stories about race day drama, recovery, accountability from coaches and teammates, and Ruairi's goals for future races and club growth.
In this episode Cliodhna Ruane shares her moving journey balancing marathon training with devastating family challenges — the loss of her husband to cancer and her daughter’s leukemia diagnosis — and how running has kept her resilient.
She talks candidly about recovery after Dublin Marathon, adapting training while caring for her children, plans for future races, and how running provides mental release and strength through hardship. There's lots of silly small talk too in what was a very easy episode to record..
John Calabrese joins the podcast to talk turkey trots, pushing wheelchair racers, and his journey from road races to brutal ultras.
He shares fueling tricks, shoe testing, race stories and how running helps him balance family life, caregiving and the highs and lows of the sport.
So Buckle up and enjoy the Middle of the Pack podcast Ep18.
Episode 17 features Caroline Coffey as she discusses her transition from corporate life to personal training, coaching busy women, and balancing marathon training with family life.
Caroline shares honest stories about race-day emotions, training strategies, fueling, accountability, and how to enjoy food and fitness without extremes.
Episode 16 features Eamon Kearney, who shares his journey from heavy drinking and a near-fatal moment to sobriety and running marathons. After a mild heart attack and confronting severe mental-health struggles, running helped him rebuild his life, reconnect with family, and find purpose.
He talks about training, major races like Chicago and Boston, the emotional power of running with his half brother, and how his TikTok account has inspired others to change their lives. Episode 16 is about resilience, recovery, and community.
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