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

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...