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.