Skip to content
PodParley
The Intuitive Runner: Guided Runs for Every Pace podcast artwork

PODCAST · health

The Intuitive Runner: Guided Runs for Every Pace

by Natalie Costa

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 spec

Publisher-supplied feed metadata · PodParley refreshed Dec 1, 2025 · Source feed

Subscribe · 0 Bookmark

Episodes

  1. #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...

  2. #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...

  3. #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…

    more

  4. #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 accordingly Why the same run can...

  5. #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...

  6. #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...

  7. #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...

  8. #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...

Type above to search every episode's transcript for a word or phrase. Matches are scoped to this podcast.

Searching…

We're indexing this podcast's transcripts for the first time — this can take a minute or two. We'll show results as soon as they're ready.

No matches for "" in this podcast's transcripts.

Showing of matches

No topics indexed yet for this podcast.

Loading reviews...

ABOUT THIS SHOW

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 spec

HOSTED BY

Natalie Costa

Frequently Asked Questions

How many episodes does The Intuitive Runner: Guided Runs for Every Pace have?

The Intuitive Runner: Guided Runs for Every Pace currently has 8 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is The Intuitive Runner: Guided Runs for Every Pace 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...

How often does The Intuitive Runner: Guided Runs for Every Pace release new episodes?

The Intuitive Runner: Guided Runs for Every Pace has 8 episodes. Check the episode list to see recent publication dates and frequency.

Where can I listen to The Intuitive Runner: Guided Runs for Every Pace?

You can listen to The Intuitive Runner: Guided Runs for Every Pace on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts The Intuitive Runner: Guided Runs for Every Pace?

The Intuitive Runner: Guided Runs for Every Pace is created and hosted by Natalie Costa.
URL copied to clipboard!