Despite the recent frigid weather, the promise of summer is just around the corner and many students are trying to get in shape.

However, people who choose running or jogging as a means of getting fit should keep a number of things in mind regarding safety.

Suzanne Isidor, head coach of the Penn State women's lacrosse team, said the two most important things to remember are to stretch correctly before running and to stay properly hydrated.

Margot Putukian, director of primary care sports medicine at Penn State Orthopaedics, agrees. To avoid heat-related problems, "the biggest thing is hydration," she said.

If a person's workout lasts more than 20 or 30 minutes, he or she should drink more than just water, she said.

An electrolyte solution, such as what is found in a sports drink, will help the kidneys retain fluid, she said.

Also, wearing lighter-colored clothing will help runners stay cool, she said. Newer fibers tend to be better than cotton in this respect, too.

With regard to avoiding injury, it is important for any person beginning a fitness program not to try to do too much too quickly, said Beth Alford-Sullivan, head coach of the women's cross country and track and field programs at Penn State.

"Take it slow," she said. "Start with a moderate volume and intensity."

Alford-Sullivan said the most common injury for runners is shin splints.

Muscle strains are also not uncommon, Putukian said.

Stress fractures can be a problem as well, especially for women with eating disorders, she added.

People aiming specifically to lose weight by jogging or running should keep a number of additional things in mind, Putukian said.

It is important that people make sure to eat enough to have energy for exercising, she said.

"Watch what you eat to lose weight, but make sure you have enough fuel," she said.

Putukian recommends exercising with a friend, both for safety reasons and because it will help people re-
main more faithful to their fitness program.

Furthermore, people should pursue activities they find enjoyable if they want to be able to maintain them, she said.

"The key is to find an activity that's easy and fun, so you can stick with it," Putukian said.