walking and jogging tracksin blacktown

pocket

guide

Physical activity is an important part of living a healthy lifestyle. Blacktown City Council provides an expansive range of facilities that provide our growing and diverse community with great opportunities to be active. These include:

With this handy pocket guide you can discover 10 fun and interesting walking and jogging tracks.

You can record your progress as you train whilst discovering some wonderful and naturally beautiful environments within Blacktown.

+ playgrounds+ sports grounds+ tennis courts

+ outdoor fitness stations+ pathways+ aquatic/leisure centres

let’s get active blacktown!

safety tips for runnersand walkers

PreParationBefore 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.

injury PreventitionAvoid 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.

equiPmentWear 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.

the national physical activity guidelines for adults

Being active is good for you in so many ways. It can provide a huge range of fun experiences, make you feel good, improve your health, and is a great way to relax and enjoy the company of your friends.

Regular physical activity can:

• help prevent heart disease, stroke and high blood pressure;

• reduce the risk of developing type II diabetes and some cancers;

• help build and maintain healthy bones, muscles and joints reducing the risk of injury; and

There are four steps for better health for Australian adults;

SteP 1Think of movement as an opportunity, not an inconvenience

SteP 2Be active every day in as many ways as you can

SteP 3Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, day.

SteP 4If you can, also enjoy some regular, vigorous activity for extra health and fitness

For physical activity guidelines for infants children, youth and the elderly, please visit: www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines

stretches

kilojoules

ExErcisE (30 mins)

Slow Walk

Med Walk

Fast Walk

Slow Jog

Med Jog

Med Run

Fast Run

caloriEs Burnt 6 4 5 8 4 5 1 1 5 3 1 0 7 6 1 3 3 5 1 9 8 9 2 5 1 2

Beer (full strength – stubbie) 5 0 2

Chocolate bar (75g) 1 1 7 2

Chocolate iced doughnut 1 4 24

Chocolate shake (295ml) 1 5 0 7

Hot Dog (plain) 1 0 1 3

Glazed doughnut 8 7 9

Take-away hamburger– large 24 7 0

Medium basic pizza 5 0 2

Packet of chips (30g) 1 1 7 2

Red wine 1 4 24

Soft drink (can) 1 0 1 3

Vanilla ice cream (1/2 cup) 8 7 9

White wine 24 7 0

Take-away hamburger – small 1 5 0 7

QuadricEps

lowEr Back

calfhamstring

achillEs

hip flEx

approximatE kilojoulEs

approximatE kilojoulE ExpEnditurE

SafetyAlways 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 pay phones. Know the location of public pay phones 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.

reward yourSelfBuy a new pair of sports shoes or exercise gear. Enjoy your new level of fitness.

ProgreSSKeep an exercise chart and watch your performance improve.

healthy changeSchanges 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. Decrease in resting heart rate (your heart is now pumping more efficiently)

2. Decrease in blood pressure

3. Decrease in total cholesterol

4. The ability to exercise for a longer time with less fatigue

5. Increased muscle strength, endurance and flexibility

6. Decrease 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)

overview map of walks

walk track index

SuBurBS

1. VINEYARD2. RIVERSTONE3. MARSDEN PARK4. SCHOFIELDS5. ROUSE HILL6. THE PONDS7. KELLYVILLE RIDGE8. STANHOPE GARDENS9. STANHOPE GARDENS10. ACACIA GARDENS11. QUAKERS HILL12. COLEBEE13. DEAN PARK14. HASSALL GROVE15. BIDWILL16. SHALVEY17. SHANES PARK18. WILLMOT19. ROPES CROSSING20. ST MARYS21. LETHBRIDGE PARK22. TREGEAR23. EMERTON24. BLACKETT25. DHARRUK26. HEBERSHAM27. OAKHURST28. PLUMPTON29. GLENDENNING30. DOONSIDE31. WOODCROFT32. MARAYONG33. KINGS PARK34. GLENWOOD35. KINGS LANGLEY36. LALOR PARK37. SEVEN HILLS38. TOONGABBIE39. PROSPECT40. BLACKTOWN41. ARNDELL PARK42. HUNTINGWOOD43. BUNGARRIBEE44. EASTERN CREEK45. MINCHINBURY46. ROOTY HILL47. MOUNT DRUITT48. WHALAN

1

4

7

2

5

8

3

6

9

10

oPPy reServe, quakerS hillTrack Length > 1.3km

aShley Brown reServe to m7Track Length > 2.5km

rotary lakeS to Blacktown aquatic centreTrack Length > 1.7km

william lawSon wetlandS to timBertoP reServeTrack Length > 1.1km

Brewongle walkwayTrack Length > 1.5km

woodcroft lakeTrack Length > 890m

nurragingy reServeTrack Length > 2.7

PlumPton Park wetlandSTrack Length > 1.1km

raaf memorial ParkTrack Length > 900m

the PondSTrack Length > 2.7km

24

28

47

6

36

37

30

40

11

1

3

141518 16

21

17

1920

22 2325

2627

29

46

48

45

44

2

5

7

98

3410

4

12

13

35

38

31

3332

43

41

39

42

8

1

2

3

45

6

7

9

10

the ponds

date distance time

1817

959

820

822

959

873

821

959

823

824

959

877

814

808

851

816815

813

810

811

812

592

ARROWROOT STSCHOFIELDS ROAD

AMARCO CIRCUIT

TANUNDA DRIVE

EKALA AVENUE

RIDGELINE DRIVE

ESTUARY CRESCENT

REAC

H ST

WATERFALL BLVD

PASTURE STSHINGLE STREET

EMPE

ROR

AVEN

UE

STANHOPE PARKWAY

LEVY

CRE

SCEN

T

ANGE

LWIN

G ST

REET

VICEROY AVENUE

MOSAIC AVENUE

SPEARMINT STREET

GREENVIEW PARADE

HAZE

LTON

AVEN

UE

THE PONDS BOULEVARD

BRAEMONT AVENUE

ELMS

TREE

ROA

D

HILCOT ST

PEBB

LE C

RES.

RIVERBANK DRIVE

CONR

AD R

OAD

KEIRLE ROAD

GUNSYND STREET

FYFE

ROA

D

CONR

AD R

OAD

YALDARA ST

LEVY CRESCENT

THE P

ONDS

BOU

LEVA

RD

STANHOPE PARKWAY

CORBIN AV

E

THE PONDRESERVE 1

2

3

45

6

7

9

10 8

GREENVIEW PARADE

LIL Y PAD AVENUE

MALLARD DRIVE

START

FINISH

A walk along Second Ponds Creek in one of Blacktown’s newest suburbs.

nlegendtrack length >2.7km

Road Reserve TrackConnecting path

WITHEHAVEN RESERVE

SHERWOOD PARK

GEORGE W I BROWN RESERVE

KERSTIN STREET

WHITEHAVEN AVENUE

BELLBIRD COURT

MANSION COURTARBOUR GROVE WALKER STREET

CHATEAU TERRACE

MANORHOUSE BLVD

SCOTNEY PLACE

FOXWOOD AVENUE

LALOR ROAD

NIRIMBA DRIVE

NIRIMBA DRIVE

OPPYRESERVE

STARTFINISH

oppy reserve, quakers hill

date distance time

2

nlegendtrack length >1.3km

Road Reserve TrackConnecting path

A circuit around a great pocket of bushland in Quakers Hill.

EDNA PLACE

CRESTVIEW DRIVE

MONTVIEW WAY

WHITBY ROAD

WHITBY ROAD

HUTCHINS CRESCENT

JOSEPH BANKS DRIVEMARNIE GROVE

MOLYNEAUX AVENUE

JOSEPH BANKS DRIVE

JOSEPH BANKS DRIVE

MARTON CRESCENT

SPARMAN CRESCENT

VARDYS ROAD

VARDYS ROAD

NORTHCOTT ROAD

KENN

EDY P

ARAD

E

SOLANDER ROAD

SOLANDER ROAD

SEVE

N HILLS R

OAD

SYDN

EY JO

SEPH

DRIVE

JOHNSON AVENUE

YVONNE STREETNORTHCOTT ROAD

PINE

LEIG

H RO

AD

TROUBADOR PARKPEARCE RESERVE

BORROWDALE PARK

BANK

S RE

SERV

E

TWIN

GUM

S RE

SERV

E

SOLANDERRESERVE SIRIUS

RESERVE

MOUNT CARMEL

PARK

KOOKABURRA RESERVE

ENID CHALKER RESERVE

KATRINA PARK

ASHLEY BROWN RESERVE

START

FINISH

ashley brown reserve to m7

date distance time

3

nlegendtrack length >2.5km

Road Reserve Track

A walk along the riparian corridor that crosses various Council reserved before linking with the M7 shared

pathway network.

HOPE

STR

EET

PION

EER

STRE

ET

DALE ST

TERMINUS RD

ROW

LEY

STRE

ET

HART

LEY R

OAD

THE

HILL

S CR

ESCE

NT

REDMAN LA

PHILLIP STREET

JEANETTE ST

COLL

INS

STRE

ET

JEAN

STR

EET

FEDE

RAL R

OAD

FEDE

RAL R

OAD

RAILW

AYRA

ILWAY

PROSPECT HIGHWAY

GRANTH

AM ROAD

WAL

L PAR

K AV

ENUE

ORLA

NDO

CRES

CENT

OLDF

IELD

ROAD

DUMBLE ST

ALICE STREET

OLIVE STREET

ORAN

A AV

ENUE

ATTUNGA ST

SEVEN HILLS ROAD SOUTH

VERA

ST

ENDE

AVOU

R ST

CORN

ELL S

T

BURNIE ST

WAL

L PAR

K AV

ENUE

WINIFRED CRESCENT

BAKE

R ST

BOYD STREET

ANNE

AVE

MANT

AKA

STRE

ET

AILSA AVENUE

BLACKTOWN ROAD

LACEY PLACE

CORALGUM PL

ORANA AVENUE

HAYES ROAD

PION

EER

PARK

BLAC

KTOW

N WA

R MEM

ORIAL

SW

IMMI

NG PO

OL

MAUR

ICE

BOLT

ON

RESE

RVE

ORAN

A PA

RK

MAMIE

AVE

DAWN DR

FAYE

STR

EET

JANI

CE S

TREE

T

JUNE STREET

GLAD

YS C

RES

BARB

ARA B

OULEVAR

DE

FIELD

ERS STREET

BLAC

KTOW

N ROA

D

STAR

T

FINI

SH

rotary lakes to blacktown aquatic centre

date distance time

4

nlegendtrack length >1.7km

Road Railway Reserve Track

A walk along a large city-wide sportsground through to Blacktown Aquatic Centre.

TUABILLI PARK

FITZS

IMM

ONS

WAL

KWAY

DERWENT PARK

BELLEVUE PARK

NEWTON ROAD

BOOR

EEA

STRE

ET

BALM

ORAL

STR

EET

KIRK

MAN

ROAD

ALLA

WAH

STR

EET

BUNGARRIBEE ROAD

PAUL STREET

PAUL STREET NEWMAN STREET

WAL

TERS

ROA

D

RUTHERFORD STREETDAGMAR CRESCENT

DERWENT PARADE

BELLEVUE STREET

DOUGLAS ROAD

COOPER STREET

MAXWELL STREET NICHOLAS STREET

DORA

STR

EET

JOSE

PH S

TREE

T

THERESA STREET

DAGM

AR C

RESC

ENT

PROSPECT STREET

ANNE STREET

CAST

LE S

TREE

TJOHN STREET

MATTHEW CRESCENT

WESTERN CRESCENT

WESTERN CRESCENT

RESE

RVOI

R RO

ADPOLLACK STREET

CRAIG STREET

BURKE STREET START

FINISH

brewongle walkway

date distance time

5

nlegendtrack length >1.5km

Road Reserve Track

A lineal stroll through the suburb of Blacktown.

william lawson wetlands to timbertop reserve

date distance time

6WITNEY STREET

GORSE STREET

OULTON STREET

DAX

PL

COWLEY CRESCENT

RYDAL STREET

LANCELOT STREET

ELTHAM STREET

DINTO

N ST

FOSS STREET

DINT

ON S

TREE

T

LORNE STREET

GROVE PLACE

DANB

Y STR

EET

MYRTLE STREETMYRTLE STREET

CLEY PL

NORM

AN S

TREE

T

WYE STREET

HEATH STREET

WIN

TER

PLAC

E

ROA

PL

WYE

STR

EET

DAY

PL

PIER ST

KISD

ON C

RESC

ENT

OAKTREE GROVE

OAKTREE GROVE

OULTON STREET

MYRTLE STREET

ROATH PLACE

CORY PL

FORRESTWOOD PLACE

OLLIER CRESCENT

SHAW

PL

NORMAN STREET

DESL

EY C

RESC

ENT

LYTE PL

HILD

A ST

REET

HARROD STREET

CHAPEL CIRCUIT

PROS

PECT

HIGH

WAY

WILLIAM LAWSON PARK

EDDI

E AA

W R

ESER

VE

START

FINISH

nlegendtrack length >1.1km

Road Reserve Track

Walk starting at the William Lawson Wetlands and goes through to Timbertop Reserve.

woodcroft lake

date distance time

7ANTIQUE CRESCENT

WOODCROFT DRIVE

REGE

NCY

GROV

E

COBBLESTONE GROVEKLN PLACE

GUTHEGA CLOSE

GUTHEGA CLOSE

WAT

ERSI

DE G

ROVE

CARPARK

PICNICAREA

TENNIS COURTNETBALL COURT

CARPARKPICNICAREA

PLAYGROUND

NEIGHBOURHOODCENTRE

WOODCROFT LAKE

CARPARK

PICNICAREA

PLAYGROUND

nlegendtrack length >890m

Road Reserve Lake Track

Beautiful lake side walk including fitness stations for an extra workout.

nurragingy reserve

date distance time

8

STARTFINISH

COCKATOO

KOOKABURRA

CURRAWONG

MAGPIE

IBIS

WREN

ACACIA

CASUARINA

MELALEUCA

EUCALYPTUS

LOMANDRA

GREVILLEA

BORONIA

BLACKSMITH

ROSELLA

LORIKEET

INTERNATIONALGARDENS

COLEBEECENTRE

RAILWAY

RAILWAY

nlegendtrack length >2.7km

Road Reserve Track Path WaterwayRailway Picnic area

90 ha of Passive Space boasting bushland, picnic areas, wetlands and areas of Aboriginal significance.

plumpton park wetlands

date distance time

9

SARD

YGA

STRE

ET

CANNERY ROAD

CANNERY ROAD

FLAM

INGO

GRO

VE

SANC

TUAR

Y PA

RK D

RIVE

WREN TERRACE

WILLOW GROVE

JACANA WAY

PLOVER STREET

SAND

PIPE

R TE

RRAC

E

WILL

OW G

ROVE

HYAT

TS R

OAD

PERR

IN A

VENU

E

PERRIN AVENUE

SABR

INA

GR

BRIER

LEY

CRES

CENT

HYAT

TS R

OAD

BUNGALOW ROAD

LAPWING WAY

HAVEN STREET

PARA

DISE

CLO

SE

PLUMPTON PARK

STARTFINISH

nlegendtrack length >1.1km

Road Reserve Track

Stroll around the bushlands and wetlands at Plumpton Park.

raaf memorial park

date distance time

10

DURAL PL

KAVIE

NG A

VENU

E

CLUCAS ROAD

WOODSTOCK AVENUE

BELM

ORE

AVEN

UE

LAURA STREET

RAAF MEMORIAL

PARK

BYRO

N ST

REET

MOUNT DRUITT

ROTARY PARK

nlegendtrack length >900m

Road Reserve Track

A historic walk in the midst of native bushland with outdoor fitness stations.

tenniS court hire

Over 50 Courts located throughout Blacktown. Phone Blacktown City Council:

02 9839 6000

SPort & recreation grouPSNumerous sporting and recreation clubs, from little athletics to weight lifting and everything in-between.

www.sports.blacktown.nsw.gov.au

other ways to keep active

aquatic/leiSure centreS

Blacktown Aquatic Centre

02 9622-2279

Blacktown Leisure Centre, Stanhope

02 9421 2600

Emerton Leisure Centre

02 9628 7016

Mt Druitt Swimming Centre

02 9625 6360

Riverstone Swimming Centre

02 9627 1496

Blacktown City Council uses

National CarbonOffset StandardTudor RP 100% RecycledCarbon Neutral paper An Australian Government Initiative

blacktown