Download the app directly here: https://the-intuitive-runner.fitterapp.app/

Welcome to The Intuitive Runner Podcast: Guided Runs for Every Pace, where every episode combines a guided workout with expert tips to help you grow as a runner—mentally, physically, and emotionally. 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 feel different on different days—and how to embrace it
• Breaking down Rate of Perceived Exertion (RPE) and using it to guide your training
• How to modify a training program to fit your life and stay consistent during busy weeks
• When to shorten a run, skip a workout, or adjust your plan without guilt

This 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

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!

Welcome to The Intuitive Runner Podcast: Guided Runs for Every Pace, where each episode combines a guided workout with expert insights into the world of running and fitness. 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 perfection
• How to challenge the myth that fitness success requires relentless effort and “no days off”
• Understanding the connection between exercise obsession and disordered eating
• Identifying unhealthy beliefs about rest, food, and body image
• Strategies for breaking free from comparison culture and finding internal motivation
• How to cultivate joy in exercise and develop a healthier, more sustainable relationship with fitness

This 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.

Welcome to The Intuitive Runner Podcast: Guided Runs for Every Pace, where each episode blends an engaging workout with insights into the world of running and well-being. 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 work
• When and how to use inclines effectively, including on a treadmill
• How to gauge when to push it and when to ease back
• Should we use heart rate zones when weightlifting?
• A deep dive into the cellular physiology behind these workouts and the differences between cardio and resistance circuits

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.

Welcome to The Intuitive Runner Podcast: Guided Runs for Every Pace, where each episode blends an engaging workout with insights into the world of running and well-being. In this 45-minute Easy Run, 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 healing
• Practical techniques for building mental strength and resilience
• The role of coaching to bring balance, guidance, and support
• Tips for managing stress and maintaining consistency, even during challenging times

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.

Welcome to The Intuitive Runner Podcast: Guided Runs for Every Pace, where each episode is a guided workout combined with expert insights from Natalie Costa, Clinical Exercise Physiologist & High Performance Specialist, to support your running journey.

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.