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. With 15+ years of experience as a Clinical Exercise Physiologist & High Performance Specialist, I'm 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 truly understand the harmful impact diet culture and weight stigma can have. That's why I prioritize creating a safe and inclusive environment for all athletes, regardless of their body size or shape.
Funny enough, from a young age, I hated running and exercise. It always felt like punishment, and I did everything in my power to avoid gym class and sports. Exercise felt like a chore until I broke away from diet culture and realized that movement is a celebration of what your body can do. Running has since transformed my mental health and given me goals I never thought possible. I used to think running more than 5K was only for "psychos," but here I am now... an ultrarunner, constantly testing and pushing my limits!
My Philosophy
​My philosophy as a running coach is all about helping you 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 training programs, nutrition, hydration, and rest. I'm here to help you build strength, endurance, and confidence in your body, all while celebrating your progress and achievements along the way.
At the heart of my coaching 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, evidence-based information on physical activity, sport nutrition, and mental health, while always acknowledging that every person's health journey is complex and individualized.
I'm an avid runner myself, with quite a few races under my belt, ranging from 5km all the way to 100km+. I strongly believe that consistency and gradual progression are essential for long-term success. With my guidance and 6 years of post-secondary education in Exercise Physiology (I'm a big science nerd!), you'll learn how to train smarter, not harder, and avoid those common pitfalls that often lead to injury and burnout. So, whether you're aiming to complete your first 5K or marathon, or simply want to enjoy running to the fullest, I'm here to support you every step of the way. My aim is to help you understand and test YOUR potential as a runner. You'd be surprised what you're actually capable of!
​
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.