The Fifth Third River Bank run is only 2 months away and if you are training for the 25K you should be up to 8 miles this weekend and 9 miles next weekend.

That kind of distance in one run can create some seriously sore muscles. Running experty Kari Stuart joined the Weekend Morning team to share these tips:

Foam rolling
One of my favorite methods to reduce soreness is foam rolling. It is basically giving yourself a deep tissue massage. Rolling targets both fascia tightness and muscle fibers. It increases blood flow, works out knots, and lengthen fibers in the muscles.

Rolling should not replace stretching.

Keep moving, even if you're sore
It's hard to believe, but exercise itself is a pain reliever, so you may actually get some relief from soreness by taking an easy run or walk. This is called active recovery. One of the worst things you can do you when your sore is to stay stationary!

Stay hydrate, consider pre-workout meals
Our nutrition plays a role in soreness too. Make sure to stay hydrated before and during your workout. Consuming protein with carbohydrate within 30 minutes of workout can help repair muscles.

Compression clothing
Compression Socks and compression garments have been around for a long time and are used to improve circulation. This concept has carried over into athletics and a lot of runners report that compression sleeves or socks help reduce soreness and muscle damage after a tough workout.

Epsom salt bathes
Some people like ice baths, but I prefer an Epsom salt bath after my long runs. Epsom salt is a magnesium sulfate compound that works with our body to relax muscle tension.

Read up on some safety tips for running alone at night that Coach Kari shared with us last month.

For more running tips and other fitness related information from Coach Kari, click here.

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Meredith TerHaar is the Weekend Morning News Anchor and a Multi-Skilled Journalist. Email story ideas to her at and follow her on Twitter: @MeredithTerHaar