By Marnie Kunz,
Certified run coach and trainer

Plogging is the latest running craze to sweep the world. Plogging is basically running and picking up trash and litter on the run. The eco-friendly activity originated in Sweden and is becoming increasingly popular, along with raising awareness of environmental issues. I have led a group of ploggers in New York City (endless trash possibilities!). I can offer my insights and tips as a running coach and plogger to help you get started “plocka upp” - picking up - trash to help keep communities litter-free.

What Is Plogging?

Plogging comes from the Swedish words plocka (pick up) and jogga (jog). To plog means to jog and pick up trash. Most ploggers go at a relaxed pace (this is not the time for speed workouts) and carry a garbage bag to put trash in. If you live in a place with lots of public trash cans, you can use a smaller bag as you’ll be able to empty it often. Ploggers also usually wear gloves for protection from debris and potentially harmful substances.

History of Plogging

Plogging combines cardio exercise with picking up litter, making it a winning combination for eco-friendly, active people. The idea was created by Erik Ahlström, who started jogging and picking up trash he found lying around Stockholm in 2016. He created the website Plogga to organize and help other ploggers, and the movement spread around the world.

Plogging is a growing trend among environmentally conscious runners around the world. Now, an estimated 2 million people go plogging daily. One of the biggest ploggers is author David Sedaris, who takes up to 60,000 steps a day while picking up a varying amount of junk in his local area in England.

Benefits of Plogging

Whether you're a first-time plogger or an experienced one, there are many reasons to plog (or palk, which is picking up trash for walkers). Going for a plog offers many benefits, including:

Improves heart health. Whether you walk, hike, or run and pick up trash, you will enjoy the rewards of cardiovascular exercise, strengthening your heart.
Helps clean the environment. Picking up litter removes waste from the environment, making your neighborhood cleaner and safer for all to enjoy.
Boosts fitness and burns calories. One hour of plogging burns an average of 288 calories and improves your fitness.
Mentally rewarding. In a time where many problems in the world feel beyond our control, ploggers can go out and take action. It’s very satisfying to help the environment with concrete steps. And the feel-good hormones released by running are icing on the cake!

I Tried Plogging in NYC

I tried going on a plog for the first time in 2018 when I helped lead a run from the Affinia Hotel in Midtown Manhattan. Being in New York, we had plenty of trash to pick up within a few miles. The hotel provided gloves and bags, and we picked up quite a bit of trash in Midtown East and the Upper East Side, going along the East River.

The run was a fun experience and a different sort of workout, with lots of bending, twisting, and carrying. It was a little depressing to see the amount of trash on the streets and sidewalks, but rewarding to be able to do something about it and make a real difference in the cleanliness of our streets.

We ran at a relaxed pace to plog, going at around 10- to 11-minute mile speed, with plenty of stops, making it accessible to the average person. New Yorkers are a vocal bunch, and we got cheered on and sometimes questioned as we ran, completing our plogging challenge. Overall, it was a great experience and one I would highly recommend.

When running in busy cities, keeping some traffic safety tips in mind is essential. Don’t run out in the street to get trash unless you have the right of way at a crosswalk. And for everyone, as with other workouts, listen to your body and make sure you don’t overdo it in a burst of enthusiasm. Some people prefer to walk (palk), hike (pike), or bike (pike) to pick up trash, which allows cyclists and walkers to participate in keeping our communities clean.

Related Post: Running Safety Tips

Tips to Get Started

plogging-tips — These tips will help make the most of your plog.

If you’re already a runner (or walker), going for a plog is pretty straightforward. You can plog alone, go with friends, or join a group. Try these tips to help you plog happily and safely:

Prepare your gear. Gather your equipment to plog, including a trash bag and gloves. Also, wear moisture-wicking running clothes that suit the weather conditions.
Choose a route. Plog in a place where you’re comfortable running and where there is a lot of litter. You may want to start by picking up some trash at the beginning or end of your regular runs. You can also find ploggers in your area that organize regular cleanups.
Start slowly. You don’t have to pick up every piece of litter you see. Start by picking up the larger items, then gradually work down to smaller ones. You also might want to end your run with a plog to ease into it instead of setting out to plog for 6 miles, for instance.
Bend at the knees and squat down to pick up litter (do not bend over from your back). This will help protect your back and give you an added squat workout.
Be aware of your surroundings. Don’t let your focus on picking up litter distract you from your surroundings. Be mindful of traffic and other hazards. Stay out of busy roadways and obey traffic signals to cross streets when you have the right of way.
Dispose of litter properly. Once you have collected garbage, dispose of it in a trash can or recycling bin.
Plog with others. Going for plogs is a great way to get involved with local cleanup events. Many groups organize regular cleanups in parks, beaches, and other public spaces. Check out your local parks and events calendars to find cleanups near you.

FAQs

Is plogging a sport?
Going for a plog is a non-competitive physical activity that combines running and picking up trash. It can be done solo or in a group.
What are the benefits of plogging?
There are many benefits of plogging, including improving heart health, better fitness, a positive mental boost, and improving the environment.
What is plogging in Swedish?
In Swedish, plogging is called plogga, which comes from the Swedish words plocka (pick up) and jogga (jog).

Have you tried going on a plog? Tag us on the Runstreet Instagram to cheer you on and share your story. Do you need a training plan to help you achieve your running or fitness goals? Head to the Runstreet Training Center and get started on a new path.

Happy running - and plogging - to you! 💚

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. She is the founder of Runstreet.

I Tried Plogging: Here's How to Do It