The Intuitive Runner: Guided Runs for Every Pace

Natalie Costa
  • 5.0 (2)
  • FITNESS

Welcome to The Intuitive Runner: Guided Runs for Every Pace! I’m Natalie, a Clinical Exercise Physiologist, high-performance specialist, and ultrarunner with over 15 years of experience. With a focus on Health at Every Size principles, I bring you evidence-based approaches to movement that are designed to fit all bodies and abilities. In this podcast, you'll find guided, audio-coached runs to support your journey—whether you're new to running or an experienced athlete. We’ll dive into the world of running while you’re on the move, exploring topics like pacing, form, and mindset. My coaching is based on effort levels, so you can adapt each workout to your own pace and comfort level, whether you're running, biking, rowing, or using the elliptical. Like what you hear and want even more options? In The Intuitive Runner app, you’ll find hundreds of additional guided runs, along with done-for-you programs from 5K to 50K, plus strength, mobility, and meditation specifically designed for runners. No planning, just progress. Visit www.theintuitiverunner.ca to download the app and start your journey today. Lace up, press play, and let’s go!

Episodes

  1. #08: Zone 2 Workout (45 mins) - The Power of Why: How to Stay Consistent and Motivated to Exercise

    FEB 2

    #08: Zone 2 Workout (45 mins) - The Power of Why: How to Stay Consistent and Motivated to Exercise

    In this 45-minute Zone 2 easy workout, we’ll explore how to stay consistent with your training, even on days when motivation is low. Whether you’re running, walking, cycling, or engaging in another form of cardio, this session is adaptable to your preferred activity and fitness level. In this episode, we’ll dive into: Practical strategies to stick to your routine and make it sustainableTips and tricks for boosting motivation when it feels out of reachThe power of identifying and connecting with your WHYBuilding mental resiliency to tackle challenges in your trainingHow to stay consistent even during life’s busiest momentsThis run includes a dynamic warm-up, cooldown, and consistent form cues throughout to guide your movement. And remember, this workout can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ For more information and to see other services including 1:1 coaching: www.theintuitiverunner.ca Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner All music in these audio sessions is licensed for use through Artlist.

    48 min
  2. #07: Zone 2 Workout (60 mins) - Building Aerobic Capacity: The Secrets to Effective Zone 2 Training

    JAN 26

    #07: Zone 2 Workout (60 mins) - Building Aerobic Capacity: The Secrets to Effective Zone 2 Training

    This episode is a 60-minute Zone 2 workout designed to help you optimize your running performance while building endurance and boosting aerobic capacity. Whether you're running, walking, cycling, or engaging in another form of cardio, this session is adaptable to your fitness level. In this episode, we’ll explore: The importance of cadence and how to improve it for better performanceHow walk-run intervals can enhance endurance and prevent burnoutThe power of consistent easy runs and using positive self-talk to break through training monotonyWhy strength training is key to injury prevention and performance enhancementThe concept of polarization in training, balancing hard efforts with easy runsThe importance of rest and sleep in your fitness journeyCultivating a resilient mindset for long runs and how to stay motivatedThis workout includes a dynamic warm-up, cooldown, and form checks throughout to help you stay consistent and confident. If you enjoy this episode, explore The Intuitive Runner app, where you’ll find 100+ audio workouts, full running programs, strength and mobility sessions, and fun challenges to keep you motivated. Plus, if you’re looking for personalized support, I offer 1:1 coaching services—more info is available at www.theintuitiverunner.ca. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ All music in this podcast is licensed through Artlist. Lace up, press play, and let’s optimize your running performance together.

    1h 3m
  3. #06: Beginner Run - Exploring Intuitive Running & Redefining Your Relationship with Exercise

    JAN 12

    #06: Beginner Run - Exploring Intuitive Running & Redefining Your Relationship with Exercise

    Download the app directly here: https://the-intuitive-runner.fitterapp.app/ This episode is a perfect introduction for beginners just starting their running journey, as it’s the first workout in the 12 Weeks to 5K Program available on The Intuitive Runner app. For seasoned runners, this session can double as a speed workout to sharpen your skills while reconnecting with the why behind your training. In this episode, we explore What Intuitive Running Really Is—challenging the way we view exercise and uncovering where our beliefs about movement stem from. In this episode, we’ll explore: The deeper meaning behind intuitive running and joyful movementHow your past experiences and ideations around exercise influence your habits todayPractical tips for embracing running as a way to connect with your body, not punish itHow to meet yourself where you’re at—whether you’re a beginner or a seasoned runnerThis workout includes a warm-up, cooldown, and adaptable pace cues to meet your unique fitness level. If you enjoy this episode, the full 12 Weeks to 5K Program (and much more!) is waiting for you on The Intuitive Runner app. Download the app directly above or visit www.theintuitiverunner.ca. All music in this podcast is licensed through Artlist. Lace up, press play, and let’s redefine what running—and movement—can mean for you.

    29 min
  4. #05: Pyramid Speed Workout - Training with Intent: Listen, Adjust, Succeed

    JAN 5

    #05: Pyramid Speed Workout - Training with Intent: Listen, Adjust, Succeed

    In this 1-2-3-4 Pyramid Speed Run, we’ll alternate between effort levels to challenge your speed and endurance, while diving into the keys to becoming a successful, intuitive runner. In this episode, we’ll cover: How to listen to your body and adjust your training accordinglyWhy the same run can feel different on different days—and how to embrace itBreaking down Rate of Perceived Exertion (RPE) and using it to guide your trainingHow to modify a training program to fit your life and stay consistent during busy weeksWhen to shorten a run, skip a workout, or adjust your plan without guiltThis session includes a dynamic warm-up, cooldown, and clear effort level cues throughout to guide you through the pyramid workout. Whether you’re running, walking, or adapting for another cardio activity, you’ll be able to tailor this session to your fitness level. If you enjoy this episode, be sure to check out The Intuitive Runner app for 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges. For more information: www.theintuitiverunner.ca Download the app directly here: https://the-intuitive-runner.fitterapp.app/ Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner All music in these audio sessions is licensed for use through Artlist.Download the app directly here or visit www.theintuitiverunner.ca. All music in this podcast is licensed through Artlist. Lace up, press play, and let’s dive into the art of intuitive running while sharpening your speed and consistency!

    51 min
  5. #04: Zone 2 Workout (45 min) - Overcoming All or Nothing Thinking in Fitness Culture

    12/03/2024

    #04: Zone 2 Workout (45 min) - Overcoming All or Nothing Thinking in Fitness Culture

    In this 45-minute Easy Run (Zone 2), we dive into the complexities of fitness culture and the damaging effects of all-or-nothing thinking. We’ll explore the toxic narratives surrounding “no days off,” the obsession with pushing harder, and the notion that success demands constant physical depletion. In this episode, we’ll cover: The dangers of all-or-nothing thinking in fitness and the pursuit of perfectionHow to challenge the myth that fitness success requires relentless effort and “no days off”Understanding the connection between exercise obsession and disordered eatingIdentifying unhealthy beliefs about rest, food, and body imageStrategies for breaking free from comparison culture and finding internal motivationHow to cultivate joy in exercise and develop a healthier, more sustainable relationship with fitnessThis run includes a dynamic warm-up, cooldown, and consistent form cues throughout to guide your movement. And remember, this workout can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ For more information: www.theintuitiverunner.ca Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner All music in these audio sessions is licensed for use through Artlist.

    47 min
  6. #03: Treadmill Run (40 min) - Heart Rates, Hills, and the Truth About HIIT Workouts

    12/02/2024

    #03: Treadmill Run (40 min) - Heart Rates, Hills, and the Truth About HIIT Workouts

    In this 40-minute Treadmill Run, I dive into the science and strategy behind speed work, including the benefits of incorporating hills into your cardio routine. Taking this run outside? Try to pick a route ideally with long hills. Join me as I break down common myths about HIIT, explain what HIIT actually is (and isn't), and discuss the importance of understanding cardio vs. resistance training. We’ll explore: The benefits of speed work versus continuous steady-state aerobic workWhen and how to use inclines effectively, including on a treadmillHow to gauge when to push it and when to ease backShould we use heart rate zones when weightlifting?A deep dive into the cellular physiology behind these workouts and the differences between cardio and resistance circuitsAnd remember, this workout can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ For more information: www.theintuitiverunner.ca Follow me on Instagram: @the_intuitive_runner or on Facebook at The Intuitive Runner All music in these audio sessions is licensed for use through Artlist.

    42 min
  7. #02: Easy Run (45 min) - Running Through It: Resilience, Healing, and Mental Health on the Move

    11/30/2024

    #02: Easy Run (45 min) - Running Through It: Resilience, Healing, and Mental Health on the Move

    In this 45-minute Easy Zone 2 Workout, we explore how endurance sports, particularly running, can be powerful tools for overcoming personal challenges and healing past traumas. Join us as we discuss practical strategies for building resilience, managing mental health, and developing a strong toolkit to support your journey in fitness and life. In this session, we’ll cover: How running can help peel back layers and foster emotional healingPractical techniques for building mental strength and resilienceThe role of coaching to bring balance, guidance, and supportTips for managing stress and maintaining consistency, even during challenging timesAnd remember, these workouts can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ For more information: www.theintuitiverunner.ca Follow me on Instagram: @the_intuitive_runner or on Facebook at https://www.facebook.com/theintuitiverunner All music in these audio sessions are licensed for use through Artlist.

    47 min
  8. #01: Speed Workout (40 Min) – Motivation Hacks & Habit-Building Tips

    11/27/2024

    #01: Speed Workout (40 Min) – Motivation Hacks & Habit-Building Tips

    In this episode, join a fun, progressive 5-4-3-2-1 speed run that not only includes a full warm-up and cool-down but also covers powerful topics to keep you motivated. Dive into how to build lasting motivation, discover your “why,” set meaningful goals, and make exercise a sustainable, lifelong habit. You’ll also learn techniques for managing negative self-talk, adapting training to fit your body’s needs, and embracing intuitive movement to genuinely enjoy every workout. Lace up, press play, and let’s make each step a celebration of movement! And remember, these workouts can be adapted for any cardio mode—walking, cycling, rowing, and more—by following the suggested effort levels. If you enjoy the session, there’s so much more in The Intuitive Runner app: 100+ audio workouts, full running programs, strength and mobility sessions, and exclusive challenges to keep you engaged all month long. Download the app directly here: https://the-intuitive-runner.fitterapp.app/ For more information: www.theintuitiverunner.ca Follow me on Instagram: @the_intuitive_runner or on Facebook at https://www.facebook.com/theintuitiverunner All music in these audio sessions are licensed for use through Artlist.

    41 min
  • 8 Episodes

Ratings & Reviews

5
out of 5
2 Ratings

About

Welcome to The Intuitive Runner: Guided Runs for Every Pace! I’m Natalie, a Clinical Exercise Physiologist, high-performance specialist, and ultrarunner with over 15 years of experience. With a focus on Health at Every Size principles, I bring you evidence-based approaches to movement that are designed to fit all bodies and abilities. In this podcast, you'll find guided, audio-coached runs to support your journey—whether you're new to running or an experienced athlete. We’ll dive into the world of running while you’re on the move, exploring topics like pacing, form, and mindset. My coaching is based on effort levels, so you can adapt each workout to your own pace and comfort level, whether you're running, biking, rowing, or using the elliptical. Like what you hear and want even more options? In The Intuitive Runner app, you’ll find hundreds of additional guided runs, along with done-for-you programs from 5K to 50K, plus strength, mobility, and meditation specifically designed for runners. No planning, just progress. Visit www.theintuitiverunner.ca to download the app and start your journey today. Lace up, press play, and let’s go!

Information

You Might Also Like