Walking and Jogging Tracks

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					           Walking and
         Jogging Tracks
             In the City of Melbourne




11/ 08
   The City of Melbourne          which cater for a variety        Safety tips for runners
offers everyone an
opportunity to get physical
                                  of sports.
                                                                   and walkers
through Active Melbourne,            Melbourne also hosts          PrePArATIon
a program designed to             a wonderful array of
                                                                      Before running, see a health             Include lower leg strength
promote the city’s extensive      world class parks and            care professional to identify           and flexibility exercises in your
range of sporting and             gardens that provide an          potential musculoskeletal and           training program (see next page
recreational facilities.          ideal setting for a leisurely    health problems that may                for stretches).
                                                                   contribute to injury.
                                  walk or a hard paced run.                                                    Avoid running when you are
   You can find everything        With this handy pocket               Always warm up and cool             tired and during the hottest part
                                                                   down before and after exercise,         of the day. Schedule runs for early
from gyms, swimming pools,        guide you can discover
                                                                   including stretching.                   morning or late afternoon and
tennis courts to a golf course,   10 fun and interesting walking                                           run in the shade, if possible.
                                                                       Ensure you are hydrated
bowling greens, a skate park      and jogging tracks and record    prior to running and consider
and playgrounds. There are        your progress as you train.      taking water on longer runs.
                                                                                                           equIPMenT
also a range of playing fields                                                                                 Wear shoes that are specifically
                                                                   InJury PrevenTIon                       designed for running. When buying
                                                                                                           new shoes, have them fitted by
        It’s time to get Active Melbourne!                             Avoid doing too much too
                                                                                                           a professional at a specialty store
                                                                   soon. Establish a graduated training
                                                                                                           and take your old ones with you
                                                                   program. Allow 1-2 days rest
                                                                                                           so the salesperson can identify
                                                                   and recovery between sessions.
                                                                                                           where your shoes wear the most.
                                                                   Cross training such as cycling
                                                                   or swimming can be done on                 Wear light clothing,
                                                                   ‘rest’ days.                            sunscreen and a hat to protect
                                                                                                           against sunburn.
                                                                      Start slowly at a pace where
                                                                   you can have a conversation                 Wear reflective clothing
                                                                   without breathlessness.                 so you are visible to pedestrians,
                                                                                                           cyclists and motorists, particularly
                                                                       Gradually build up running
                                                                                                           at night.
                                                                   speed and distance (around 10%
                                                                   per week).                                  Use a head torch when
                                                                                                           running where there are no
                                                                       Cut down if you experience
                                                                                                           streetlights.
                                                                   pain. Pain is a sign that the body is
                                                                   not adapting to the exercise load.
                                                                           Melbourne Fun runs
                                                                          Stretches
SAFeTy                             ProgreSS
   Always tell someone where          Keep an exercise chart
you are going, your exact route    and watch your performance
and how long you will be.          improve.
    If using an iPod or headset,
do not have the music too loud
                                   HeAlTHy CHAngeS
– stay alert and aware.                The changes you will feel and   quAdrICePS        loWer bACK           CAlF     HAMSTrIng          ACHIlleS      HIP FleX
                                   see will depend on the frequency,    STreTCH            STreTCH          STreTCH     STreTCH           STreTCH
    Carry identification,
                                   duration and intensity of
a whistle, a mobile phone
                                   exercise. As you monitor your
or loose change for public
                                   progress, you may observe
payphones. Know the location
of public payphones on your
usual route/s.
                                   some or all of the following:
                                                                          Kilojoules
                                   1. decrease in resting heart
                                      rate (your heart is now
   Choose well-lit, populated
                                      pumping more efficiently)
routes and avoid dangerous
and isolated areas.                2. decrease in blood pressure                            APPROXIMATE KILOJOULE EXPENDITURE
   Whenever possible run           3. decrease in total cholesterol                                  Slow   Med       Fast    Slow        Med    Med      Fast
                                                                          exercise (30 mins)
with a partner, in a group or                                                                        Walk   Walk      Walk     Jog        Jog    run      run
with a dog.                        4. The ability to exercise for a
                                                                          Calories burnt             645     845      1153    1076        1335   1989    2512
                                      longer time with less fatigue
    Try to run on flat even
surfaces to reduce the risk        5. Increased muscle strength,                                     APPROXIMATE KILOJOULEs
of injury.                            endurance and flexibility
                                                                          Beer (full strength – stubbie)      502      Medium basic pizza                 6050
                                   6. decrease in body fat (you
reWArd yourSelF                       may lose inches even if you         Chocolate bar (75 g)               1172      Packet of chips (30g)              628
                                      don’t lose weight, because          Chocolate iced doughnut            1424      Red wine                           398
   Buy a new pair of sports
                                      muscle is denser than fat)
shoes or exercise gear. Enjoy                                             Chocolate shake (295ml)            1507      Small cheeseburger                 1503
your new level of fitness.         7. Improved sleep                      Hot Dog (plain)                    1013      Soft drink (can)                   406

                                   8. Improved self image                 Krispy Kreme Original               879      Vanilla ice cream (1/2 cup)        552
                                                                          Glazed doughnut
                                      (you’ll look and feel better)                                                    White wine                         377
                                                                          McDonalds Big Mac                  2470
Suggested Melbourne




                                                                                                                                                               WAlK Ing / Jo ggIng lo C AlIT y M A P
Fun runs                                                                               2        Zoo
                                                                                                              3
                                                          Flemington
                                                          Racecourse




                                                                                                                    Nicholson St
MoTHer’S dAy ClASSIC           olyMPIC dreAM Fun run
www.mothersdayclassic.org      www.starttofinish.com.au
                                                                                                                                       Victoria St
run Melbourne                  SPrIng InTo SHAPe
www.theageruntotheg.com.au     www.starttofinish.com.au                                                                                5
                                                                                                              CBD                  4
Melbourne MArATHon             SuPer SunSeT SerIeS                                                                    1                        6
www.melbournemarathon.com.au   www.melbournecitysports.




                                                                                                                                                     Punt Rd
Melbourne MIle                 ymca.org.au                                Yara River


www.melbournemile.com.au                                                                                                               7
                               AngelA TAylor
                               MeMorIAl Fun run
run For THe KIdS
www.runforthekids.com.au       www.home.vicnet.net.au/
                               ~roadrun/ataylor.html                                                                                             8
nIKe HuMAn rACe                                                                            Port Phillip Bay
www.nike.com.au




                                                               1       Birrarung Marr
                                                               2       Royal Park
                                                               3       Prince s Park
                                                               4       Trea sur y Gard ens
                                                               5       Fit zroy Gard ens
                                                               6       Yarra Park
                                                               7       King ’s Domain
                                                               8       Fawk ner Park
Time Out




                                                                                                                                                 FAW K n e r PA r K – S OUTH YA R R A
FAW K ner PAr K – S OUTH YARR A
                                                             Tennis Courts
                                                             Cafe/Toilets
      date           distance           Time                                                                        Play
                                                                                                                 ground




                                                                                          Pavilion

                                                                                Toilets

                                                    Play                                                     Toilets
                                                    ground




                                                                                                                                       Punt Rd
                                                                                                                           Pasley St
                                                   St K
                                                    ilda
                                                                             Pavilion/Toilets




                                                      Rd
                                                                                                 Commercial Rd




                                               0               250m
                                                               mel: 2l c6                                                              2.34km


A real lunchtime escape.
Flat paths with plenty of open space.
St Kilda Rd Ramble




                                                                                                                                                                              FAW K n e r PA r K / S Hr In e – S T K ILDA R A M BLE
FAW K ner PAr K / SHrIne




                                            St Kilda Rd
                                                                                                  Royal Botanic Gardens

                                                                                     Bir
                                                                                             dw
      date          distance         Time                      Toilets                         oo
                                                                                                   dA




                                                                         Dallas Br oks Dve




                                                                                                                                      Anderson St
                                                                                                     ve
                                                          Shrine of
                                                          Remembrance




                                                                                  o
                                                                                                                 Domain Rd




                                                                                                           Domain St
                                                                     Bromby St




                                                                                                                                Park St
                                                                                                                                          Toorak Rd
                                                                                                                Tennis Courts
                                                                                                                Cafe/Toilets                           Play
                                                                                                                                                    ground

                                                                                                          Play
                                                                                                          ground                                     Toilets
                                                                                                                             Toilets




                                                                                                                                                               Punt Rd
                                                                                                        St K
                                                                                                          ilda
                                                                                                                             Pavilion/




                                                                                                             Rd
                                                                                                                             Toilets


                                                                                                                                Commercial Rd




                                            0                            500m
                                                                         mel: 2l c6                                                                                      6.21km


Set yourself a lunchtime challenge
with this track.
The Tan Track




                                                                                                                                                                   K Ing’S d oM IA n / TA n Tr AC K – M ELBOUR NE
K Ing’S d oM AIn / TAn Tr ACK – MELBOURNE                                                  St Kilda Rd                                                    Floral
                                                                                                                                                          Clock
                                                                  Shrine of Remebrance
      date          distance       Time                                                                     Linlithgow Ave

                                                                  Edmund Herring                                         Sydney Myer
                                                                  MemorialOval                                           Music Bowl
                                                                  & Pavilion                                                                    Toilets
                                                                           Toilets                         Toilets
                                                                                                                      Kings Domain
                                                            Dallas Brooks Dve                 Government
                                                                                                   House                                        e
                                                                                                                                              Av
                                                                                                                                         ra




                                            Domain Rd
                                                                              ve                                                      and
                                                                           dA                                                     lex
                                                                         oo                                                      A
                                                                      dw
                                                                   Bir




                                                                                                                             r
                                                                                                                         ive
                                                                                                                       aRr
                                                                                                                     Yar
                                                                                  Royal Botanic Gardens




                                                        Toilets
                                                                              Anderson St




                                             0                                                            500m
                                                                                                          mel: 44 b12                                       3.85km


Melbourne’s most renowned
and picturesque jogging track.
Bolte Bolt




                                                                                                                                                                                             d o C K l A nd S
                                                                                                                                                                 t
d o CK l AndS                                                                                                                                             obe S
                                                                                             Dr                                                    La Tr
                                                                                        ds
                                                                                   klan
                                                                              Doc




                                                                                                                                         Harb
                                                                                              Docklands
      date           distance          Time




                                                                                                                                             o
                                                                                                                                             ur Es
                                                                                                                                                              Docklands




                                                                                                                                                   p
                                                                                                                                                               Stadium


                                                                                                                                                                                        ke
                                                                                             Victoria Harbour                                                              Bour
                                                                                                                                                                            St




                                                        k
                                                      CityLin
                                                                                                                                             NAB




                                                                                                                                                                           Stadium Dr
                                                                                              North
                                                                                                      Whar




                                                                                                                                                  Docklands
                                                                                                           f Rd                      tt St
                                                                                                                                 Pigo                                      s
                                                                                                                                                                     CollinSt




                                                                                                                                                     Park
                                                                                                      Yarra River

                                                                                    Yarra’s                                                                                        e St
                                                                                               Edge
                                                                                                                                                                          tagu
                                                                                                                                                                     Mon
                                                                                    Lorim                           Drop Point                          Webb
                                                                                         er St                         Park                             Bridge
                                                                Turner St




                                                                            Ing
                                                                             les
                                                                                  St
                                                                                                  West Gate Freeway




                                                                   0                                                 500m
                                                                                                                     mel: 2e h5                                      1km


Take a run around Melbourne’s newest waterfront                                                                      mel: 2e g5                                      4.5km
with its blend of stunning harbour views, urban art
and historical wharves near the heart of the city.
Classic Jog




                                                                                                                                                                   FITZroy/ TreASury gArdenS – E AST MELBOURNE
                                                                                                          Victoria St
FITZroy/TreASury gArdenS – EAST MELBOURNE
                                                                                                            Albert St

     date           distance      Time




                                                                        Landsdowne St
                                                                                                                                     Toilets




                                                                                                                                               Clarendon St
                                                                                                                                Playground




                                                                                             Fitzroy Gardens



                                                                                                                   Pavilion
                                                                                                                   Restaurant
                                                                   Toilets


                                                                                             Conservatory
                                                                                                                        Sinclair’s
                                                                                                     Cook’s             Cottage
                                                        Treasury                        Toilets      Cottage
                                                        Gardens




                                            Spring St
                                                                                                        Wellington Pde




                                                0                                         250m
                                                                                          mel: 2g c3                                                          2.20km


Take a walk or jog around these
beautiful historic gardens.
The Royale




                                                                                                                                                                                                                                royAl PArK/PrInCeS PArK – PARKVILLE/NORTH CARLTON
                                                                                                             Tramway
                                                                                                                                  Park St

                                                                                                                            Royal Park
royAl PArK/PrInCeS PArK – PARKVILLE/NORTH CARLTON                                                                           9 Hole Golf




                                                                                                                                                                                               Bow
                                                                                                                            Course




                                                                                                                                                                                                    en
                                                                                Poplar Rd                                                       Ryder




                                                                                                                                                                                                     Cre
                                                                                                                                                Pavilion




                                                      Oak St




                                                                                                                                                                                                         s
      date          distance         Time                                               Royal Park Station
                                                                                                                                                   Car
                                                                                                                                Po                 Park
                                                                                                                                   plar
                                                                       Ross Straw                                                         Rd
                                                               Toilets Pavilion                                                                                                            Toilets
                                                                                                                                                                        Walker St

                                                                                          Toilets




                                                                                                                                                           The Avenue
                                                                                                                  Zoological Gardens




                                                    Mannin
                                                                                                                                                                                           Toilets




                                                                                                                                                                              Royal Pde




                                                                                                                                                                                                             Princes Park Dve
                                                      gham
                                                                                                                                               Toilets




                                                        St
                                                                                                                                       Brens
                                                                                        Toilets                                        Pavilion


                                                                                                                                   Macarthur Rd                                           Toilets
                                                                                                          e
                                                                                                      t Av
                                                                                              Ellio                                                                                                      Cemetery Rd
                                                                                                                 ark                                                                                     West
                                                                                                               rP
                                                                                                             Ca
                                                                                    Toilets
                                                                     Fle                                                                                                                       College Cres
                                                                        mi
                                                                           ng
                                                                             ton
                                                                                   Rd




                                                                                                                                    ita s
                                                                                                                                 sp n’




                                                                                                                                                             St
                                                                                                                                C oyal
                                                                                                                               Ho hildre
                                                                                                                                       l


                                                                                                                                                          se
                                                                                        Tramway




                                                                                                                                  R




                                                                                                                                                       ou
                                                                                                                                                    teh
                                                                                                                                                   Ga
                                                               0                                                        500m
                                                                                                                        mel: 2b a1                                                                       10.44km


A long track around two parks
for those wanting a challenge.
Wetland Escape




                                                                                                                                            royAl PArK
royAl PArK

      date          distance          Time




                                                             t
                                                        Oak S
                                                                                                                  Silt Trap and
                                                                                                                  Diversion Weir
                                                                             Habitat
                                             Storage                          Pond
                                              Pond
                                                                                       Habitat




                                                                 rk
                                                            Carpa
                                                                                       Island
                                                                                                                        Skink
                                                                                                                       Habitat
                                                                   Wetland
                                                            Toilets Entry




                                                                                                                                   il
                                                                                                           Sports




                                                                                                                               Tra
                                                               Manningham Reserve
                                                                                                           Pavilion




                                                                                                                            City
                                                                                                 Carpark




                                                                                                                                     Line
                                                                                                                          ital
                                                                                                                        Cap

                                                                                                                                 Train
                                                                                                                              ield
                                                       Ma




                                                                                                                           Upf
                                                       nn
                                                        ing
                                                            ha
                                                              m
                                                                 St
                                             0                                         500m
                                                                                       mel: 2g c12                               522m


A steady, easy track, taking in the                                                    mel: 2g c12                               1.33km
views of this unique urban wetland.
The Carlton Track




                                                                                                                                             Pr In C e S PA r K – NO RTH C A R LTON
                                                                                                     Park St
                                                                Princes Park
                                                                Bowling Club




                                                                                                    Bowen
PrInCe S PAr K – NORTH C ARLTON
                                                                                                         es




                                                                                                          Cr
     date           distance          Time
                                                                                            Toilets




                                                                                       Carlton Football
                                                                                       & Cricket Ground


                                                     Northern Pavilion/Toilets             Toilets
                                                                     Car Park                  Play
                                                                                            ground




                                                                                                                 Princes Park Dve
                                                                           Royal Pde
                                                            Southern Pavilion



                                                                                          Toilets


                                                                                                               Cemetary Rd West




                                                                                                      Cres
                                                                                                llege
                                                                                              Co


                                                 0                                       500m
                                                                                         mel: 2b d2                                 2.09km


Take a walk or a jog past Melbourne’s oldest                                             mel: 2b d1                                 3.17km
cemetery – endure 2km or 3km – it’s up to you.
The MCG Trail




                                                                                                                                                                                               M Cg Tr AIl – BIR R A RUNG M A R R
M Cg Tr AIl – BIRR ARUNG M ARR                                                                                                     Wellington Pde

                                                                                                                                                               Jolimont Station

     date          distance         Time
                                                                         Federation
                                                    Flinders St          Square
                                                    Station
                                                                                                              Ba
                                                                                                                   tm
                                                                                                                     an
                                                                                              Yar                                              Jolimont St
                                                                                                  raR
                                                              lk                                       ive
                                                   Flinders Wa




                                                                                                                          Ave
                                                                                                          r                                                      Melbourne
                                                                                                                                                                  Cricket
                                                                                 Ale                                                                              Ground
                                                                                    xan                                                                           (MCG)
                                                                                       dra
                                                                                             Av
                                                                                                                                Melbourne Park                 Bru
                                                                                                                                (National Tennis Centre)          nto
                                                                                                                                                                        nA




                                                                   St Kilda Rd
                                                                                                                                                                          ve

                                                                                                       w Ave
                                                                                             Linlithgo
                                                                                                                                Swan St
                                                                                                                                Bridge




                                                                                             Linlith
                                                                                                                                                                      Swan St




                                                                                                                                                 Ba
                                                                                               gow A




                                                                                                                                                    tm
                                                                                                                                                                                     Toilets




                                                                                                                                                     an
                                                                                                                                                                     OlympicPark




                                                                                                                                                         Av
                                                                                                  ve
                                                                                                                                                                     Sporting




                                                                                                                                                           e
                                                                                                                                                                     Complex


                                                                                                                                                                                Morell
                                                                                                                                                                                Bridge




                                                         0                                                                            500m
                                                                                                                                      mel: 2f g6                                3.9km


A steady walk around Melbourne’s most famous
sporting landmarks – the MCg and Melbourne Park.
River Run




                                                                                                                                                                                                                                          bIr r Arung M Ar r – FEDER ATION S QUA R E
                                                                                                                                      St
                                                                                                                                rke




                                                                                                                                                                                                                         Swan
                                                                                                                         Bou
                                          Docklands




                                                                                                                                                                                                                             ston
                                                                                                                                                                                                       Eliza
                                           Stadium
bIrr Arung M Arr – FEDER ATION S QUARE




                                                                                                                                                                                                                                  St
                                                                                                                                                                                                        beth
                                                                                                                                                                             Quee
                                                                                                                                                 t
                                                                                                                                       ins S




                                                                                                                                                                                                           St
                                                                                                                                   Coll




                                                                                                                                                                                  n
                                                                                                                                                     Willia




                                                                                                                                                                                  St
                                                                                                                                                                                                                    Flinders St




                                                                         Wu
                                                                                                                                                                                                                    Station
      date           distance    Time




                                                                                                                                                           m St
                                                                                                                         King
                                                      Stadium Dr




                                                                              run
                                                                                                                                                                                                          alk
                                                                                                                                                                                                Flinders W                      Princes




                                                                                  dje




                                                                                                                              St
                                                                                               Spen
                                                                                                                                                                                                                                 Bridge




                                                                                  ri
                                                                                                                                                             St




                                         Dockla
                                                                                                                                                     ders




                                          Park




                                                                                     Wa
                                                                                                                                             Flin




                                                                                                 cer S
                                                                                                                                                                                                                         enade




                                                                                        y
                                                                                                                                                                                                                nk Prom




                                               nd
                                                                                                                                                                                                   Southba




                                                                                                       t
                                              s
                                                                                                                                                                        er
                                                                   Batman’s                                                                                         Riv                                                         ank




                                                                                                                                                                             Queens Bridg
                                                                      Hill                                                             k                  Yar
                                                                                                                                                              ra                                                         raB
                                                                                                                              n    Par                                                                               Yar
                                                                                                                          tma
                                                                                                                   Ba




                                                                                                                                                                                         e St
                                          Webb                                                                                                                                                                    South
                                                                                                                                                                                                                          bank
                                         Bridge                                                                                       Crown                                                                                        Bvd
                                                                                                                                      Casino                           t
                                                                                                                                                                    rS
                                                                                                                                                                  we
                                                                                                                                                             Po
                                                                                                                                                                                       Wellington Pde
                                                                                            Flinders St
                                                                                            Station                                                                                                                            Jolimont
                                                                                                                    Federation                                                                                                  Station
                                                                                                                    Square
                                                                                                                                                        Ba
                                                                                                                                                             tm
                                                                                                                                                               an
                                                                                                                                           Yar
                                                                                                                                               ra                                                   Jolimont St Melbourne
                                                                                                       lk                                           Riv
                                                                                            Flinders Wa




                                                                                                                                                                       Ave
                                                                                                                                                        er
                                                                                                                                                                                                                     Cricket
                                                                                                                          Ale                                                                                       Ground
                                                                                                                              xan                                                                                     (MCG)
                                                                                                                                    dra
                                                                                                                                            Av




                                                                                                           St Kilda Rd
                                                                                                                                                                                  Melbourne Park               Bru
                                                                                                                                                                                                                   nto
                                                                                                                                                                                  (National Tennis Centre)             nA
                                                                                                                                                                                                                          ve

                                                                                                                                                      w Ave
                                                                                                                                    Linlithgo                                Swan St
                                                                                                                                                                             Bridge                                           Toilets

                                                                                                                                                                                                               Swan St




                                                    0                                                                                               500m
                                                                                                                                                    mel: 2f g6                                                        2.8km


escape the city crowds with a                                                                                                                       mel: 2e h8                                                        5km
stroll or jog along the yarra.

				
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Tags: Jogging
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posted:7/22/2010
language:English
pages:14
Description: Jogging over the world, was hailed as "king of aerobic exercise", the correct practice, healthy. Jogging, for maintaining good cardiac function in the elderly, to prevent the decline of lung tissue elasticity, prevent muscle atrophy, prevention coronary heart disease, hypertension, arteriosclerosis, etc., have a positive effect. Must also be concerned about running shoes and some other details.