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.