Combine squats, lunges, and an occasional sprint with your run, with the sole goal of making the world a (slightly) less messy place.
- Plogging is a movement born in Sweden that combines running (jogging) with picking up trash (plocka upp).
- It’s not just a civic gesture, but a complete and unpredictable functional workout.
- Every time you bend down to pick something up, you’re doing a squat or a lunge.
- The changes in pace between one piece of trash and the next turn your outing into a spontaneous fartlek.
- To start, all you need are sturdy gloves and a trash bag.
- You can practice it solo or organize a small event with your running group, transforming a workout into concrete action for the community.
What If Your Next Run Left the World a Little Cleaner Than You Found It?
Every runner has their own small, highly personal obsession. Some collect segments on Strava as if there were no tomorrow, some have a drawer dedicated only to mismatched (but strictly technical) socks, and some, like me, have developed a sixth sense for protruding roots and treacherous potholes on the asphalt. We are creatures of habit, focused on our effort, our breath, and the GPS that decides to lose signal at the most inopportune moment.
But what if I told you that all this focus, all this energy we put into moving our legs, could also be used for something else? Something that has nothing to do with a Personal Best or preparing for the next marathon, but with the little piece of the world we cross every day. Imagine returning home not only with tired muscles and a light mind, but also with the awareness of having left your favorite route a little better than you found it. Sound like a pipe dream? Perhaps, but in Sweden, they’ve given it a name: Plogging.
What Is Plogging and Why It Is a Workout (For the Body and the Conscience)
The term “Plogging” is a blend of two words that, apparently, live on different planets: the Swedish verb plocka upp (which means “to pick up”) and our beloved jogging. The idea is that, while you run, you stop to pick up the trash you find along the way. That’s it. There’s no app to download, subscription to sign up for, or guru to follow. There is only a gesture, an action that transforms a runner into an urban superhero in shorts.
But don’t think it’s just a matter of ecological activism. Plogging is a full-fledged workout, and a tough one at that. What looks like a simple run interrupted by strange pauses is actually a disguised functional training session. Every abandoned can on the roadside becomes the excuse for a perfect squat. The paper fluttering a few feet away forces you into a small sprint, turning your outing into an impromptu fartlek. And should we talk about the balance and proprioception needed to grab a bottle cap without tipping over? Way better than a balance board.
In short, plogging forces your body to move in different planes, to break the monotony of the running stride, engaging muscles that usually just sit back and enjoy the scenery. You train your legs, glutes, core, and, above all, your conscience.
How to Start Plogging: The Practical Guide in 3 Steps
Feeling the urge to try it? Excellent: the barrier to entry is practically non-existent. You don’t have to buy expensive gear or take a training course. Here’s what you need.
The Minimum Gear
Forget about the latest carbon-plated running shoe. To go plogging, you need two essential things: a pair of gloves and a bag. Gloves are important; choose a sturdy model, like gardening gloves, to protect your hands from any sharp or questionable objects. For the bag, you can use a shopping bag or, if you want to do things properly, a reusable cloth one, which you can then empty into the correct bins.
The Right Route
Here, the choice is, unfortunately, vast. A city park after the weekend, the riverside, country trails, or even the streets in your neighborhood. Start with a route you know well, maybe a two-mile loop. This way, you can do a first “exploratory” lap and then focus on picking up on the second pass. The goal is not to put in distance, but to make a difference.
The Technique: Every Piece of Trash Is a Squat
As we said, every piece of garbage is a training opportunity. Don’t bend forward by arching your back as if you were looking for keys dropped under the couch. Use your legs. Do a good squat, a lunge, keep your back straight and your core engaged. Pick up your “treasure,” put it in the bag, and take off again. Vary the rhythm. Slow down, speed up, stop. Turn your run into an unpredictable dance between you, the trail, and that cursed plastic bottle.
Solo or Group: How to Turn Your Passion into a Movement
You can start plogging tomorrow morning, by yourself, during your usual jog. It will be your little secret, your silent contribution. Or, you can take it a step further. Suggest it to your running buddy, your Wednesday night group. Pitch the idea: “Hey guys, should we do a plogging-day on Saturday?”
Organizing a small event is very simple. All you need is a meeting point, a few bags, and a couple of pairs of gloves for everyone. It becomes a different way to be together, to share a passion, and to take care of the place where you practice it. Instead of the usual post-run beer (or in addition to it, why not), there’s the satisfaction of looking at a lawn, a trail, a piece of sidewalk, and knowing you’ve made it a better place. And perhaps, in the end, this is the ultimate meaning of running: not just crossing the world, but caring for it, one step (and one piece of trash) at a time.