"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 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.
In addition to learning the ChiRunning technique, Body Flows runs with people one on one for personal, custom running coaching, and leads regular group runs, running camps and retreats all over Sonoma county.
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.
Sally Mitchell, Running Coach and Certified ChiRunning Instructor, is based in Sonoma, California, and loves running on the local running trails in nature.
Teaching group workshops, private classes, 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 20 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.
If you can't make it to a workshop in Sonoma county, look out for Sally at the annual Wanderlust Squaw Valley Yoga, Outdoor and Music Festival in Tahoe, California every July where you'll have the opportunity to learn and practice some of the key ChiRunning focuses, together with exploring some running trails.
As well as teaching ChiRunning, Sally is a yoga teacher and often teaches ChiRunning during her weekend yoga retreats in California and overseas retreats in Hawaii, Costa Rica, Mexico and other stunning locations.
Contact us for more details and to learn more.
The ChiRunning Essentials half-day workshop 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!
2019 dates will be announced soon!
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; Core Muscle Drills and Exercises; Pre-run Body Looseners, Post-run Stretches; Innovative technique drills; How to conserve energy at any speed.
Group workshops are held at the Sports Basement, Santa Rosa, CA 95407. Private classes are held in Sonoma or an agreed upon alternative location.
$125 for 4-hr group workshop, $200 for 2-hr private workshop (1 person), $350 for 2-hour semi-private workshop (2 people).
If you cancel greater than 7 days prior to the workshop, you can use your registration payment for a future ChiRunning workshop with Body Flows, within one year of the date of the original workshop, with no penalty. If you cancel within 7 days of the workshop, you will forfeit your full payment. The Instructor reserves the right to cancel or reschedule the workshop for any reason, in which case you will receive a full refund.
2019 dates will be announced soon.
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.
Location: Sonoma County
Cost: $200 for 2-hr private workshop (1 person), $350 for 2-hour semi-private workshop (2 people). Group workshop coming soon!
Must have completed Part 1
Booking and Cancellation Policy
Online booking. 24 hour cancellation policy.
ChiRunning Mobile App - Mobile App (includes video lessons and on-the-run audio coaching)
Online ChiRunning School - Online ChiRunning School with 15% Discount! (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!
Spend a weekend with like-minded runners at our Running, Yoga, Pilates and Wine Tasting Retreats in California wine country!
We're excited to partner with elite runner and olympic qualifier, Caitlin Smith, who brings her expert training and racing tips and inspirations.
You'll also 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!LEARN MORE AND SIGN UP
Join our Sonoma Running Community of runners around Sonoma county.
We offer regular runs, including social running events such as Run and Brunch, Run and Wine Tasting, and Run, Yoga & Wine Tasting!
All levels and paces are welcome. We split into multiple groups if needed, depending on distance and pace.LEARN MORE AND SIGN UP
Sally loves working with people one on one so she can address their specific needs and goals, helping to prepare for a race or event and learning elements of form, distance, speed, nutrition, rest and recovery.
Sally will discuss your goals with you and can design a custom program that will help you towards your goal using a safe and supportive approach.
CONTACT US TO LEARN MORE
"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