ChiRunning Running Coach in San Francisco Bay Area and Sonoma | BodyFlows
Running Coach Sonoma California
Effortless Running, Reduce Injury and Increase Speed with ChiRunning

"Running does not hurt your body. It's the way you run that does the damage and causes pain." ~ Danny Dreyer, founder of ChiRunning and ChiWalking

"Sally is an excellent instructor. Her insight and feedback on my running style was valuable and will overall help my progress. The video comments were extremely helpful. It is nice to have that visual correlation with her added comments. " ~ Suzanne, satisfied customer

Would you like to run more efficiently and with less effort, reduce injury, feel lighter, while also running faster?

Having a running coach who can help you with your running technique, motivate you to get out and run more consistently, and support you towards your running goals is so important if you want to stay injury-free and enjoy running for the rest of your life.

Body Flows teaches a safe, natural and highly efficient running technique called ChiRunning, that makes running seem effortless, light, and allows you to feel like you are running like the wind. ChiRunning is based on principles of Tai Chi, including core strength and posture, an inner focus and mind/body connection, and the natural flow of energy.

Running Coach Bay Area Running Coach Bay Area

Whether new to running, already running to stay fit or seeking a competitive edge, ChiRunning makes running easy by letting gravity do the work. You run from your core muscles, allow gravity to assist your forward momentum, and let your legs relax. This reduces impact and eliminates the cause of injury, helping you to run more safely, run for longer, feel lighter and more relaxed, run faster, and enjoy running for a lifetime!

If you are a more competitive runner, the techniques and training principles of ChiRunning will help you become physically and mentally aligned with success. You will discover the zone where your body and mind work in perfect synchronicity and where speed comes from deep relaxation and an alert awareness.

Overall, running helps you to stay fit and healthy, clear your mind, manage your weight, relieve stress and feel fabulous. By learning the ChiRunning techniques, you can enjoy these benefits for the rest of your life!

ChiRunning has been known to reduce, prevent and even fix the following injuries: ITB Syndrome, Patellofemoral Syndrome (often referred to as Runner's Knee), Shin Splits, Plantar Faciitis, Achilles Tendonitis, Stress Fractures, Sciatica, Low Back and Hip Pain and Tightness, and Hamstring, Hip Flexors and Calf Pain.

ChiRunning Certified Coach and Instructor

Running Coach Bay Area California

Sally Mitchell, Running Coach and Certified ChiRunning Instructor, is based in Sonoma, California, and loves running on the local running trails in nature.

Teaching private classes, group workshops and running with clients one on one, Sally is passionate about sharing the Chi techniques that have helped her with her own running, eliminating knee pain and other injuries, running more easily and faster, and running pain free!

Sally has been running for over 30 years and has competed in multiple running and triathlon races, including marathons, half marathons and various distances of triathlons, qualifying for Boston marathon and the Olympic and 70.3 Triathlon World Championships.

As well as teaching ChiRunning, Sally is a yoga teacher and often teaches ChiRunning during her weekend yoga retreats in California.

Contact us for more details and to learn more.

ChiRunning Classes

ChiRunning Essentials
ChiRunning Essentials Workshop in Sonoma ChiRunning Essentials Workshop in Sonoma

The ChiRunning Essentials Class includes a variety of instruction, exercises, drills and some running practice to help you run more efficiently and effortlessly. You will get a sense of what the ChiRunning technique feels like in your body, and you will have the opportunity to practice the new form. We will not be doing lots of running (contrary to what you might imagine), so no matter what condition you are in, such as coming back after an injury, lack of fitness or a total beginner, we believe you will still learn and get a lot out of the workshop.

We will spend time alternating between demonstrations, fun exercises and technique drills. We hope you will find it inspiring and enlightening. All levels are welcome and encouraged!

Learnings The Keys to Effortless, Injury-free Running; The Physics of Running: Run without Using Your Legs; ChiRunning versus Power Running; Introduction to the ChiRunning Form; Injury prevention techniques; Personal Check-in Tricks and Tools; Alignment and Relaxation; Pre-run Body Looseners; Innovative technique drills; How to conserve energy at any speed.

Private Classes Private classes are held in Sonoma or an agreed upon alternative location. $200 for 2-hr class (1 person), and semi-private classes are $350 for 2-hour class (2 people).

Booking and Cancellation Policy No refunds. If you cancel more than 24 hours prior to the workshop, you may reschedule for a future class or use your payment as credit towards any future Body Flows services. If you cancel within 24 hours of the workshop, all payments will be forfeited.



ChiRunning Part 2

Lessons Include Body Looseners, Knee Bending Exercise, Breathing Techniques, Running Hills (Gradual and Steep Uphill and Downhill), Program Development, Running Practice, Personal Feedback, Video Analysis.

ChiRunning Part 2 in California

Location Sonoma County

Cost $200 for 2-hr private workshop (1 person), $350 for 2-hour semi-private workshop (2 people).

Prerequisite Must have completed Part 1

Booking and Cancellation Policy Contact us to schedule. 24 hour cancellation policy.






ChiRunning Mobile App - Mobile App (includes video lessons and on-the-run audio coaching)

Online ChiRunning School - Online ChiRunning School (includes weekly videos, tutorials and more)

ChiRunning Book - The Original ChiRunning Book by founder, Danny Dreyer

DVDs, Books, Metronome, Packages - ChiRunning DVDs, Books, Metronomes and Packages

Other Resources - Learn more about ChiRunning on the ChiRunning website, including blog posts, articles and more!

"Sally was wonderful! Warm and knowledgeable and really adept at getting ChiRunning across to a bunch of novices. Running will never be the same for me again, in the BEST way possible! Thanks, Sally!" ~ Judy

Running Retreats

Running, Yoga and Wine Tasting Retreats.

Spend a weekend with like-minded runners at our Running, Yoga and Wine Tasting Retreats in California wine country!

You'll learn ChiRunning from Certified Instructor Sally Mitchell, and join us on guided trail runs on beautiful trails with stunning views, followed by delicious local organic California wine tasting!



"Thank you so much! What an amazing class. I learned so much! It was really helpful to me, especially since I am a beginner runner! I hope to attend another class soon. You are the best! ~ Heather

"Wow, what a difference! I thought about being a "C" during my run and no more back pain :) My daughter even said wow mom you're running better! I am pleasantly surprised that I am wanting to run everyday which is a first LOL! Awesome!" ~ Nicole

"Thank you for such a fun and informative class. I practiced today, focusing on my rear stride and hips like you suggested. After running 2.5 miles, my knees felt fine! I'm very grateful for the workshop." ~ Vanna

"Sally is an excellent instructor. Her insight and feedback on my running style was valuable and will overall help my progress. The video comments were extremely helpful. It is nice to have that visual correlation with her added comments. I have future plans to take her Part 2 course. " ~ Suzanne

"I want to thank you for teaching me ChiRunning! I took one of your intro classes in the Presidio a couple of year ago, and did a refresher run along the Marina last year. I just started running for the first time in my life 3 years ago at age 58, and knew I didn't want to end up one of those injured runners. This weekend at age 61, I did a 15K run at a pace of 11'20", and didn't feel the least bit sore afterwards. I know it has everything to do with knowing ChiRunning!" ~ Robin

"Thanks again for the workshop. I very much enjoyed it and made an effort to incorporate our lessons into the Giant Race 10K today. I'm not sure I was 100% Chi but used my core,worked on softening my feet, and then after 4 miles am pretty sure hip rotation was achieved. I smiled the entire time and shaved 10+ minutes from my normal 10k time. Yay!" ~ Lucija

"Thank you for a wonderful workshop. I went for a run in the evening and I felt lightness and was much faster than usual. I am sure it will take lots of practice to get it all together but it did feel great already." ~ Lana

"Awesome, just what I was hoping for. Class taught just what it promised, Sally was great and the 4 hours was perfect for giving us all the tips necessary for good form . Can't wait to run injury free for years and years!" ~ Amy

"Thanks so much for the wonderful workshop, Sally! I finally got to run solo yesterday and had a lot of success with my running. I ran almost the entire 4 miles with the Chi posture. Afterwards, I did notice that my muscles were not really that tired and I am not sore today. Thanks again!" ~ Liz

"Sally was wonderful! Warm, knowledgeable, funny and just really adept at getting chi running across to a bunch of novices. I will be taking her Level 2 class to improve upon what she so brilliantly got across in this class. Running will never be the same for me again- in the BEST way possible! Thanks, Sally!" ~ Judy

"Sally is a great teacher. ChiRunning is hard but it's different so it's great to have input and feedback. Sally definitely knows and loves running. Runs the run. Definitely will take another class from her." ~ Anonymous

"I learned so much about running from Sally. I loved the class and she was so patient with all of us. I can't wait to attend another session with her." ~ Teri

"Eye-opening to realize that there is a different form to running! Had to re-learn everything. Sally was very patient with us in taking us through the workshop." ~ Tamami

"My running injuries are healing well thanks to you and ChiRunning. I can even run on pavement without further damaging my body. Also, bruising on my toes are almost gone. You are a miracle worker!" ~ Rowena

"Thanks so much for the class and the video feedback. I got so much more instruction than from just reading the book; you are a great teacher/coach!" ~ Irene


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