For the second year running, Centennial Parklands has hosted the popular Nike She Runs event – a unique and interactive after dark run that aims to encourage women to exercise and build their confidence in running after the sun goes down. So, the question is now posed, did you enter and how did it make you feel?

First, a bit about the event…

Following its inaugural year of painting Centennial Park pink in 2012, Nike She Runs promised to be back even bigger and better this year. 2013 saw participant numbers double to 6,000 runners (and yes, there even was the odd male participant!) and a 10km course that wound mainly through Centennial Park. At the conclusion of the run there was disco lights, smoke machines, DJs, live music and giant plumes of flame plus an exclusive performance by Justice Crew at the after party!

This event is part of a global series that last year attracted 85,000 women around the world to participate, across 37 countries.

While competing was secondary to participating, congratulations must be sent to Victoria Mitchell who finished first with a time of 34:09.

And the experience?

The Centennial Parklands team – Amy is far left

A team of Centennial Parklands staff entered this year’s event. Amy from the Parklands reflected on her experience:

While the Parklands’ hosts some of the best events that Australia has to offer, I would say as a woman, this is definitely one not to miss. There was an intense and vibrant feeling in the crowd as we waited for the start – it was simply a great scene to see so many confident and energetic women wanting to get out and reclaim the night (so to speak). The run itself was inspiring, with so many onlookers, family members and friends supporting all of the runners, and it made me think about the great opportunities that places like Centennial Park can offer in our community.

After the race the complimentary massages, rehydration stations, food vans, chill out zones and live performances were appreciated by all runners, but for me, it was the growing sense that women can come together and enjoy a unique experience such as this after dark, that stood out.

I would highly encourage all women (and yes, men too!) to join us. Exercise, confidence-building and a stunning park – what more could you want?

What about you?

Did you participate in this year’s Nike She Runs event?

How did the event make you feel? Did it reinvigorate? Empower? Build confidence?

Tell us about your experience below or on Facebook or Twitter.

6,000 women competed this year – will you join us next time?

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Got the running bug? We have even more running events coming up this year, including The Color Run, Sydney Running Festival, JP Morgan Corporate Challenge,  Sri Chinmoy Fun Run. See all the details here.

We are pleased to announce a great new opportunity for athletics coaches at E.S. Marks Athletics Field in Centennial Parklands. Accredited coaches will now be granted free entry to the facility on the Public Open Training Nights.

Who is an ‘accredited coach’?

• Accredited Athletics Coach’ card from Athletics Australia or Athletics NSW; or a
• Coach Club Member’ card from Triathlon Australia

Following are examples of the accepted cards for reference:

An ‘accredited coach’ must have their official accreditation card on them at time of entry (such as these examples)

Conditions of the new process

Coaches must have their accreditation card on them at the time of entry, and be able to prove their identity by the use of photo ID (such as a Drivers Licence), if requested. Free entry is for the coach only, athletes, triathlon clubs/groups are still required to pay for their own entry.

This new offer begins immediately.

Speaking of accreditation…

Our wonderful new world-class running track has now been officially certified by the IAAF. Your world record breaking runs may now be official!

The story behind…

Do you know E.S. Marks Athletics Field was once called ‘Sydney Athletics Field’? Did you know it was once considered ‘the home of athletics in Sydney’?

You can read more here about the facility and its history…and even find out who E.S. Marks was. You may be surprised!

E.S. Marks Athletics Field is a true community asset, providing athletics opportunities for up to 50,000 people a year. The facility is part of Centennial Parklands, a self-funded public parklands. Please help us keep this facility safe, accessible and available to all by adhering to the Conditions of Entry, and abiding by any directions from facility staff.

E.S. Marks Athletics Field is nestled in the eastern suburbs of Sydney

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Want to know where E.S. Marks Athletics Field is located? Our iPhone app can tell you. Download it now.

Click the image to download the Centennial Parklands iPhone app

This week is National Heart Week across Australia. Did you know that each year, almost 10,000 Australians die of a heart attack? Heart health is an important issue for Australians of all ages, and Centennial Parklands can play a key role in helping to prevent heart disease and improve your heart health.

Let’s start with the medical bit first…

Inactivity is one of the major risk factors for heart disease. However, exercise helps improve heart health, and can even reverse some heart disease risk factors. Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat and continue working at maximum level, if needed, with less strain.

The resting heart rate of those who exercise is also slower, because less effort is needed to pump blood. A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Studies consistently find that light-to-moderate exercise is even beneficial in people with existing heart disease (read more about the medical side here).

So how can I prevent heart disease or improve my heart health?

The Heart Foundation recommends that being physically active is an important part of leading a healthy lifestyle. Young or old, physical activity has a range of benefits, and the good news is it doesn’t have to be strenuous – moderate activity such as brisk walking, is great for your health. They endorse the National Physical Activity Guidelines which outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate incidental physical activity into everyday life.

In short, these guidelines recommend that you include at least 30 minutes or more of moderate-intensity physical activity (such as brisk walking) on most, if not all, days of the week for health benefits.

A lot of people ask what ‘brisk’ means. Well the Better Health Channel gives a great guide: ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Kind of make sense? I guess it gives you a rough idea.

OK, so how can Centennial Parklands help you?

Parks and natural spaces play an increasingly vital role in improving the health and well-being of our communities. We live in more crowded, busier and more built-up cities, and coupled with sedentary lifestyles (i.e. lifestyles with little or no physical exercise) on the increase, we need to find ways of providing opportunities for people to get active, get outdoors and – most importantly – enjoy it. This is where parks and open spaces like Centennial Parklands become a great help to you.

There is a lot of research – both locally and internationally – on the mental and physical health benefits that parks and nature provide people. These include cardiovascular benefits (benefits relating to the heart). You can download and read the full report titled: Healthy Parks Healthy People here.

The key, however, is to find an activity – or range of activities – that suit you.

Walk, run, cycle, play sport…there are endless opportunities available all year round

Tips to improve your heart health in Centennial Parklands…

There are many opportunities and ideas – here is just a snapshot:

Tips for keeping kids ‘heart healthy’:

• Walk with your child. Just spend time exploring the Parklands and allowing your child to lead the way. Exploration and discovery of nature is a healthy thing!
• Make walks in the Park fun for very young kids by inventing games – for example, see if you can spot five different birds today; see if you can spot five red objects in the Park. They’ll spend so much time walking and searching they won’t realise they’re exercising.
• Take up riding a bike with your child (or we have a popular Children’s Learners Cycleway). If you don’t own a bike, no worries – buy one from Velosophy at the Entertainment Quarter or hire one from Centennial Park Cycles right here in Centennial Park.
• Keep a football, frisbee, jump rope, scooters or bat and ball in your car at all times. If in the Parklands, or passing nearby, stop of for an unscheduled play session.
• Book your child on one of our sports camps during the school holidays (see our What’s On calendar).
• Join a sports team – we have 19 different sports played here in the Parklands (for ideas, see the Sports section on the website).

Tips for teens:

• Join a team sport (for ideas, see the Sports section on the website).
• Walk / jog our Orienteering course (find out more).
• Ride a bike. Don’t own a bike? You could buy one from Velosophy at the Entertainment Quarter or hire one from Centennial Park Cycles right here in Centennial Park.
• Walk the family dog. 43% of Centennial Parklands is off-leash area!
• Have a hit of golf or (if a novice) take up lessons (see Sydney Golf Academy offerings).
• Parents are often frustrated at teens spending too much time with gaming consoles and computers. Why not establish a rule like: ‘For every hour of gaming time you must do 20-30 minutes exercise / fresh air time’.

Tips for adults:

• Walk or jog around Grand Drive, Centennial Park. It’s a 3.6 km loop. One walked lap for many people will represent most of their daily requirement.
• Play tennis, golf, or ride a bike. Don’t own a bike? You could buy one from Velosophy at the Entertainment Quarter or hire one from Centennial Park Cycles right here in Centennial Park.
• Try out our new international standard running track at ES Marks Athletics Field.
• Enter a running event in Centennial Parklands.
• Walk the family dog. 43% of Centennial Parklands is off-leash area!
• Join a walking group (such as these).

Tips for older Australians:

• All of the above applies, however some interesting research of late has shown that walking for health slows brain shrinkage and may prevent or delay Alzheimers and Dementia

We all need to take the time to consider our heart health. This Heart Week, why don’t you make a change in your life. Use Centennial Parklands if practical, or any nearby park or nature reserve.

Get outdoors, get active and improve your life!

A family kick about is a fun exercise time

- posted by Craig Easdown

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Find out more about walking for health and heart health

• National Physical Activity Guidelines for Australians[via Department of Health and Ageing]
  • Recommendations for 0-5 year olds
  • Recommendations for 5-12 year olds
  • Recommendations for 12-18 year olds
  • Recommendations for adults
  • Recommendations for older Australians
• Walking for Good Health [via the Better Health Channel]
• The Heart Foundation’s Heart Moves program [via Heart Foundation]
• Find a Walking Group near you [via Heart Foundation]
• More than Green Spaces [via HPHP Central]
• Health benefits of walking [via Walking for Health (UK)]

IMPORTANT ADVICE THIS HEART WEEK

Would you know what a heart attack looks like? The Heart Foundation here in NSW has a handy fact sheet that we highly recommend.

Centennial Parklands is a runner’s paradise! Everyday hundreds of Sydneysiders come to the Parklands for exercise, which often includes either a jog around Grand Drive in Centennial Park, around the sports field of Queens Park, or up and down the sandhills in Moore Park.

Running events are also a feature of Centennial Parklands, with numerous running events held here each year.

Here are a few events that are coming up this year that you can get involved in:

4 May 2013: Nike She Runs the Night

This recently SOLD OUT event, in its second year in Centennial Parklands, is aimed at empowering women to gain confidence exercising at night. Go to the website.

9 June 2013: Sri Chimnoy Fun Run

The Sri Chinmoy Marathon Team offers a 10 race series at popular Sydney running venues in 2013 for runners enjoyment, fitness and self-transcendence. The Centennial Park event includes races over three distances. The event starts at 8am with Registration opening at 6.45am, and closing at 7.55am. Visit the website for full event details and online registration.

Sydney Running Festival (the marathon component) comes through Centennial Park each year

25 August 2013: The Color Run

A new event for Centennial Park – and its first year in Australia! The Color Run™ is a unique fun run experience focused less on speed and more on crazy colour fun with friends and family. The 5km of The Color Run™ will take place on roads around Centennial Park with an event site at Parade Grounds. The first Sydney event was completely sold out, so get in quick! Visit the website.

22 September 2013: Sydney Running Festival

A legacy of the Sydney 2000 Olympic Games, the Sydney Running Festival includes four separate running events, including the Sydney Marathon. The marathon includes approximately 12kms of the course running through Moore Park and Centennial Park with runners entering Centennial Park at approx 7.30am. Visit the website.

We previously blogged about the ‘Thin Blue Line’ that the marathon follows – read it here.

13 November 2013: JP Morgan Chase Corporate Challenge

The annual JP Morgan Corporate Challenge is a truly global phenomenon. It is a 5.6 km team running race open to employees of corporations, businesses and financial institutions. Race commences 6.30pm and challenges runners on the flat and on the hills. Visit the website.

Scene from the JP Morgan Corporate Challenge in Centennial Park (2012)

Interested in knowing more about jogging/running for fitness?

Here’s some interesting links:

• Jogging and running – health benefits [via Better Health Channel]
• Jogging Tips [via LIVESTRONG]
• Will good quality running shoes help prevent injuries? [via ABC Online]
• Can doing a lot of exercise wear out your joints? [via ABC Online]
• Stretching before exercise: do you need to? [via ABC Online]
• Is jogging everyday bad? [via LIVESTRONG]
• Guidelines for Kids and Teens – Physical activity [via Healthy Kids]
• Exercise Your Mood – Exercise helps beat depression [via Black Dog Institute]

Do you come to Centennial Parklands to run? What is your favourite course?

- posted by Craig Easdown

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Looking for an alternative to running on hard road / footpath surfaces? We have the perfect solution. Last year we launched Sydney’s first permanent orienteering course!

Orienteering is a great sport that has actually been part of Centennial Parklands rich sporting history for over 40 years. Only last year, however, were we able to create a permanent course. It’s open and ready for you to use. Find out more here.

For more detailed information on orienteering, visit the Orienteering NSW website.

We love Centennial Parklands, however we need your support to ensure it is safe, accessible and enjoyable for all. Our Share the Park campaign is underway, and we are receiving some great support from our neighbours at the City of Sydney with their Share the Path initiative. If you cycle through the Parklands, we encourage you to stop off for a cuppa and a chat.

Campaign poster

Like the City of Sydney, we want to encourage responsible cycling in Sydney for recreational and commuter cyclists alike.

Over the coming weeks we are welcoming the City of Sydney cycling team to come into the Parklands and set up a great cycling stop-off point where you will enjoy safe cycling tips, maps, maintenance checks and free hot beverages.

When and where are they in Centennial Parklands?

• Tuesday 30 April – From 4.30 pm to 6.00 pm at Federation Place, near Federation Way (corner of Anzac Parade and Lang Road)
• Tuesday 14 May – From 4.30 pm to 6.00 pm at Anzac Parade, near Moore Park Road (on the grass between the Shared Path and the Bus Roadway fence)
• Thursday 16 May – From 7.30 am to 9.00 am at Cleveland Street outside Moore Park Golf
• Tuesday 4 June – From 4.30 pm to 6.00 pm at Federation Place, near Federation Way (corner of Anzac Parade and Lang Road)
• Tuesday 11 June – From 4.30 pm to 6.00 pm at Anzac Parade, near Moore Park Road (on the grass between the Shared Path and the Bus Roadway fence)

Want to know more?

For more information visit the Sydney Cycleways Facebook page: www.facebook.com/sydneycycleways

Share the Path stall in full swing on 24 April

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Love the Park, share the Park!

Do the right thing and you may win an iPad Mini. Find out how.