THE INTUITIVE RUNNER
FIND JOY IN RUNNING.
Meet The Intuitive Runner.
Meet The Intuitive Runner.
Hello!
I'm Natalie Costa, the face and founder of The Intuitive Runner. I have 15+ years of experience in the field as a Clinical Exercise Physiologist & High Performance Specialist, and I am passionate about helping individuals achieve their running goals while also embracing Health at Every Size (HAES) and Intuitive Eating principles. As someone who has personally struggled with disordered eating and negative body image in the past, I understand the harmful impact that diet culture and weight stigma can have on both physical and mental health. That's why I prioritize creating a safe and inclusive environment for all athletes, regardless of their body size or shape.
My Philosophy
As a running coach, my focus is on helping individuals find joy and fulfillment in movement, rather than simply focusing on weight loss or achieving a certain body type. I encourage my clients to listen to their bodies and honour their unique needs and preferences when it comes to the running programs, nutrition, hydration, and rest. I strive to help individuals build strength, endurance, and confidence in their bodies, while also celebrating their progress and achievements along the way.
At the heart of my coaching philosophy is a deep belief in the power of self-care and self-compassion. I encourage my clients to prioritize rest and recovery, and to approach their training with a sense of curiosity and playfulness, rather than rigidity and punishment. That's why I wrote the book, The Intuitive Runner: A Complete Guide to Running (available on Amazon), to provide helpful and evidence-based information on physical activity, sport nutrition, and mental health, while also acknowledging the complex and individualized nature of each person's health journey.
'm an avid runner and have quite a few races under my belt, ranging from 5km to 100km. I strongly believe that consistency and gradual progression are essential to achieving long-term success in running. With my guidance and 6 years of post-secondary education in Exercise Physiology, you will learn how to train smarter, not harder, and avoid the common pitfalls that often lead to injury and burnout. So, whether you're aiming to complete your first 5K or marathon, or simply enjoy running to the fullest, I'm here to support you every step of the way!
When I’m not helping people crush their running goals, I’m embracing my foodie side (seriously, send me all your favourite recipes!). I share my life with my 10-year-old Newfoundland dog, Bear, who is definitely not a runner—he hates it, and honestly, I don’t judge him for it (he’s got his priorities straight: naps and snacks).
I also love traveling to Europe, indulging in all the delicious food, and pretending I know how to say “cheers” in every language. When I’m not coaching, you’ll probably find me rewatching the same comfort shows on Netflix (which usually involve True Crime) or painting (I'm also an artist!).
Contact
I'm always looking for new and exciting opportunities. Let's connect.
THE INTUITIVE RUNNER.