Walking and Jogging Tracks In the City of Melbourne   The City of Melbourne offers everyone an opportunity to get physical through Active Melbourne a program designed to promote the citys extensive r
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Walking and Jogging Tracks In the City of Melbourne The City of Melbourne offers everyone an opportunity to get physical through Active Melbourne a program designed to promote the citys extensive r

You can 64257nd everything from gyms swimming pools tennis courts to a golf course bowling greens a skate park and playgrounds There are also a range of playing 64257elds which cater for a variety of sports Melbourne also hosts a wonderful array of

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Walking and Jogging Tracks In the City of Melbourne The City of Melbourne offers everyone an opportunity to get physical through Active Melbourne a program designed to promote the citys extensive r




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Presentation on theme: "Walking and Jogging Tracks In the City of Melbourne The City of Melbourne offers everyone an opportunity to get physical through Active Melbourne a program designed to promote the citys extensive r"— Presentation transcript:


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Walking and Jogging Tracks In the City of Melbourne 11/08
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The City of Melbourne offers everyone an opportunity to get physical through Active Melbourne, a program designed to promote the city’s extensive range of sporting and recreational facilities. You can find everything from gyms, swimming pools, tennis courts to a golf course, bowling greens, a skate park and playgrounds. There are also a range of playing fields which cater for a variety of sports. Melbourne also hosts a wonderful array of world class parks and gardens that provide an ideal

setting for a leisurely walk or a hard paced run. With this handy pocket guide you can discover 10 fun and interesting walking and jogging tracks and record your progress as you train. It’s time to get Active Melbourne! PRE PA ATI ON Before running, see a health care professional to identify potential musculoskeletal and health problems that may contribute to injury. Always warm up and cool down before and after exercise, including stretching. Ensure you are hydrated prior to running and consider taking water on longer runs. IN URY REVEN TI ON Avoid doing too much too soon. Establish a

graduated training program. Allow 1-2 days rest and recovery between sessions. Cross training such as cycling or swimming can be done on –rest’ days. Start slowly at a pace where you can have a conversation without breathlessness. Gradually build up running speed and distance (around 10% per week). Cut down if you experience pain. Pain is a sign that the body is not adapting to the exercise load. Include lower leg strength and flexibility exercises in your training program (see next page for stretches). Avoid running when you are tired and during the hottest part of the day. Schedule

runs for early morning or late afternoon and run in the shade, if possible. QU IPM EN Wear shoes that are specifically designed for running. When buying new shoes, have them fitted by a professional at a specialty store and take your old ones with you so the salesperson can identify where your shoes wear the most. Wear light clothing, sunscreen and a hat to protect against sunburn. Wear reflective clothing so you are visible to pedestrians, cyclists and motorists, particularly at night. Use a head torch when running where there are no streetlights. Safety tips for runners and

walkers
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Kilojoules Melbourne Fun uns AF Always tell someone where you are going, your exact route and how long you will be. If using an iPod or headset, do not have the music too loud – stay alert and aware. Carry identification, a whistle, a mobile phone or loose change for public payphones. Know the location of public payphones on your usual route/s. Choose well-lit, populated routes and avoid dangerous and isolated areas. Whenever possible run with a partner, in a group or with a dog. Try to run on flat even surfaces to reduce the risk of injury. WA RD OUR EL

Buy a new pair of sports shoes or exercise gear. Enjoy your new level of fitness. PROGRE SS Keep an exercise chart and watch your performance improve. HE TH Y CHA NGE The changes you will feel and see will depend on the frequency, duration and intensity of exercise. As you monitor your progress, you may observe some or all of the following: 1. ecrease in resting heart rate (your heart is now pumping more efficiently) 2. ecrease in blood pressure 3. ecrease in total cholesterol 4. The ability to exercise for a longer time with less fatigue 5. Increased muscle strength, endurance and

flexibility 6. D ecrease in body fat (you may lose inches even if you don’t lose weight, because muscle is denser than fat) 7. Improved sleep 8. Improved self image (you’ll look and feel better) Stretches AMST NG ST RE TCH RE TCH CHI LLE ST RE TCH ER B ACK ST RE TCH DR IC PS ST RE TCH HIP F LE APPROXIMATE KILOJOULE EXPENDITURE xercise (30 mins) Slow Walk Med Walk Fast Walk Slow Jog Med Jog Med un Fast un Calories urnt 645 845 1153 1076 1335 1989 2512 Beer (full strength – stubbie) 502 Chocolate bar (75 g) 1172 Chocolate iced doughnut 1424 Chocolate shake (295ml) 1507 Hot Dog (plain) 1013

Krispy Kreme Original Glazed doughnut 879 McDonalds Big Mac 2470 Medium basic pizza 6050 Packet of chips (30g) 628 Red wine 398 Small cheeseburger 1503 Soft drink (can) 406 Vanilla ice cream (1/2 cup) 552 White wine 377 PPROXIMATE KILOJOULE
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WA KI NG /J OGG NG LO CA IT MAP Victoria St Nicholson St Zoo Flemington Racecourse Ya ra Rive Po rt Phillip Ba CBD Punt Rd Birrarung Marr Royal Park Princes Park Treasury Gardens Fitzroy Gardens Yarra Park King’s Domain Fawkner Park MO TH ER DA Y CL ASSIC www.mothersdayclassic.org UN ELBOURNE www.theageruntotheg.com.au MELBOURNE M ATH ON

www.melbournemarathon.com.au MELBOURNE M LE www.melbournemile.com.au UN OR TH E K www.runforthekids.com.au IK E MA N R AC www.nike.com.au LY MPIC RE AM FUN UN www.starttofinish.com.au NG O S HAP www.starttofinish.com.au SU ER SUN SER www.melbournecitysports. ymca.org.au ANGEL T YLOR ME OR IA L FUN UN www.home.vicnet.net.au/ ~roadrun/ataylor.html Suggested Melbourne Fun uns
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FAWK NER PA K SOUTH YARRA A real lunchtime escape. Flat paths with plenty of open space. ate istance Time FAWK NER PA SOUTH YARRA mel: 2l c6 2.34km 250m To ilet To ilet Pa vilion/ To ilet Pa

vilio Play ground Play ground t Kilda Commercial Rd Punt Rd Pa sley St Te nnis Courts Cafe/T oilets Time Out
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FAWK NER PA K/SH NE Set yourself a lunchtime challenge with this track. FAWK NER PA K/SH NE ST KILDA RAMBLE mel: 2l c6 6.21km 500m To ilet To ilet Shrine of Remembranc To ilet Pa vilion To ilet Play groun oorak Rd Play groun ennis Courts Cafe/ To ilet St Ki a St Kilda Rd Commercial Rd Bromby St Bi dwood Ave Domain Rd Royal Botanic Garden Punt Rd Anderson St Pa rk St Domain St ate istance Time St Kilda Rd Ramble
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NG DO MAI N/ TA T ACK MELBOURNE

Melbourne’s most renowned and picturesque jogging track. KI NG ’S DO MIA /TA T ACK MELBOURNE mel: 44 b12 3.85km 500m Domain Rd To ilet To ilet Gover nment Hou Kings Dom in Syd ney My Mu ic Bowl Lin ithgow Av Flor Cloc Alexan ra Av Ya rra iv To ilet To ilet Edmund errin Me orialOval & Pa vilion Dall as Brooks Dv Birdwo od Ave St Ki lda Rd Anderson St Royal otanic ardens Shrine of Reme ranc ate istance Time The Tan Track
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DO CK ND Take a run around Melbourne’s newest waterfront with its blend of stunning harbour views, urban art and historical wharves near the heart of the city.

DO CK ND mel: 2e h5 1km 500m La Trobe St Victoria Harbou Ya rra s Ed Lorimer North Wharf Rd Turner Ingl s St West Gate Freeway CityLink Yarra Rive Web Bridge Pigott St Montague Docklands Docklands Dr Harbour Es Docklands Stadium NA Bourke St Stadi um llins St Drop Point Par ocklands ark mel: 2e g5 4.5km ate istance Time Bolte Bolt
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FITZ ROY /T RE AS URY RDEN S EAST MELBOURNE Take a walk or jog around these beautiful historic gardens. FITZ ROY /T RE AS URY RDEN S – EAST MELBOURNE mel: 2g c3 2.20km 250m Victoria St We llington Pde Clarendon St Landsdowne St Spring St Albert St

Playground To ilets To ilet To ilet Tr easu ry Gardens Fi tzroy Garden Pa vilio Restaurant Conser vato ry Cook ’s Cottag Sinc lair Cottag ate istance Time Classic Jog
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ROY PA K/P S PA K PARKVILLE/NORTH CARLTON A long track around two parks for those wanting a challenge. ROY PA K/P S PA – PARKVILLE/NORTH CARLTON mel: 2b a1 10.44km 500m Royal Pa rk 9 Hole Golf Course Brens Pa vilio Macarthur Rd oy l hil ren s Ho sp ita at ho us St College Cres Cemeter y Rd We st Princes P ark Dve Bowen Cres The Avenue Royal Pde Wa lker St opl r Rd Tr amway Tr amway Fle ngton Rd Elli t ve

Zoological Garden Car Pa rk Ca Pa rk To ilet To ilet To ilet To ilet To ilet To ilet To ilet To ilet Ross Straw Pa vilio Royal Pa rk Statio Ma ningha St Oak St Po plar Rd Pa rk Ryder Pa vilio ate istance Time The Royale
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ROY PA A steady, easy track, taking in the views of this unique urban wetland. ROY PA mel: 2g c12 522m 500m Storage Po nd We tland Entr To ilets Carpark Carpar Manningham Reser ve Sports Pa vilion Habitat Island Habita Po nd Silt Tr ap and Diversion We ir Skink Habitat Capital City Tr ai Up fi eld Tr in Li Mann ingham St Oak St mel: 2g c12 1.33km ate istance

Time Wetland Escape
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Take a walk or a jog past Melbourne’s oldest cemetery – endure 2km or 3km – it’s up to you. S PA K NORTH CARLTON S PA K – NORTH CARLTON mel: 2b d2 2.09km 500m Pa rk St To ilet To ilet Play ground Princes Pa rk Dv Cemeta ry Rd We Royal Pde To ilet Princes Pa rk Bowling Club Northern Pa vilion/T oilets Car Pa rk Southern Pa vilion Carlton F ootball & Cricket Ground mel: 2b d1 3.17km ate istance Time The Carlton Track
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MC T AI – BIRRARUNG MARR A steady walk around Melbourne’s most famous sporting landmarks – the MC and Melbourne Park. MC T AI

– BIRRARUNG MARR mel: 2f g6 3.9km 500m Av We llington Pde Jolimont Statio Melbourne Pa rk (National Te nnis Centre To ilet Morell Bridge Swan St OlympicP ar Sportin Comple Ba man Av Melbourne Cricket Ground (MCG) Brunto t Kil da Rd Linlithg w ve Linlithg ow ve Alexandra Av ar a iv Ba an Flinders St Statio Fe deratio Square Flinders Wa lk Swan St Bridge Jolimont St ate istance Time The MCG Trail
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scape the city crowds with a stroll or jog along the arra. RR RUNG MA RR – FEDERATION SQUARE RR RUNG MA RR – FEDERATION SQUARE mel: 2f g6 2.8km 500m Flinders St Station Flinder s Wa lk

Southbank Promen ade Crown Casino Docklands Stadium Wuru ndjeri Wa y Stadium Dr Flinders St Po wer St Ya rra Bank Southbank Bv d Sw ns n St Collins St Elizab et St Queen t William St King St Spencer St Bourke St Batman s Hill Ya rr a Rive Qu e St Docklan ds Pa rk Batman Pa rk Princes Bridge We bb Bridge mel: 2e h8 5km We llington Pde Jolimont Statio Jolimont St Melbourne Pa rk (National Te nnis Centre To ilet Swan St Melbourne Cricket Ground (MCG) Br ton ve t ilda Rd Linlithgow Av Alexandra Av Ya ra ive Batman ve Flinders St Statio Fe deratio Square Flinders Wa lk Swan St Bridge ate istance

Time River Run