Ever think about how you can help the planet while getting fitter at the same time?
Let me share my first experience with plogging here in Bali.
I was running along Keramas Beach, dodging trash left and right. Then, I had this thought: “Why not clean up as I run?”
At first, it felt strange, but soon enough, it wasn’t just a run—it became my mission. I wasn’t just running miles; I was making the place a little cleaner. And trust me, running through a cleaner environment? There’s no feeling like it.
In this guide, I’ll show you how to get started with plogging, the benefits, and why it’s perfect for beginners.
What is Plogging?
Plogging started in Sweden, and now it’s a global movement. It’s a mix of two Swedish words: ‘plocka upp,’ which means ‘pick up,’ and ‘jogga,’ which means ‘jog.’
In other words, while you’re running, you’re also helping the environment by picking up the litter along the way.
For me, plogging was the perfect way to tackle two things I really care about: fitness and cleaning up the planet. As a runner who loves Bali’s beaches, it didn’t sit right with me that these beautiful places often get covered in litter. If I were going to run here, I might as well leave it cleaner than I found it, right?
The Benefits of Plogging
Let me explain some of the reasons plogging rocks:
1. Environmental Impact
You’ve probably heard about the damage plastic is doing to our oceans and wildlife. Plogging is one of those small actions that can make a big difference—picking up trash, one piece at a time. Each piece of plastic, every bottle, and food wrapper you pick up is one less thing polluting our parks, beaches, and rivers. And while you’re running, it doesn’t feel like work—it’s just part of the run.
2. Physical Fitness
Plogging isn’t just great for the planet—it’s a full-body workout, too. You’ll be running, walking, squatting, and lunging as you pick up trash. Think picking up trash is easy? Try running with a bag that keeps getting heavier with each bottle and wrapper. By the time you’re done, you’ll have added some serious muscle to your legs, along with those miles.
3. Mental Satisfaction
You know that feeling when you finish a run but still feel like something’s missing? It’s that feeling of fulfillment that’s more than just the miles you’ve run. Plogging gives you exactly that. Every time I pick up trash, I feel like I’m helping my community and making the world a little better. And the best part? You get to see your impact right away. It’s like running and leaving the place better than you found it. How cool is that?
4. Ideal for Beginners
The awesome thing about plogging is it’s perfect for beginner runners. You’re not racing against the clock—if you’re tired, just take a break. Need to walk to grab some trash? No worries—just do it. It’s a great way to build endurance and stamina without feeling the pressure of a time goal.
How to Start Plogging: Your 5-Step Guide
If you’re ready to give plogging a try but aren’t sure where to start, here’s a simple step-by-step guide to help you get going.
Gather Your Gear
First things first, get the right equipment. Here’s what I’d recommend:
- Gloves: Protect your hands from sharp objects, germs, or gross trash. A sturdy, reusable pair is your best bet.
- Trash Bags: Carry two bags—one for general trash and one for recyclables. You’ll want to sort as you go.
- Shoes: A solid pair of running shoes with good support is key. You’re running, bending, and picking up trash, so make sure they’re comfortable and protective.
- Extras: A grabber tool can help if you don’t want to bend down for trash, and a small pack for carrying essentials like your phone, water, and sanitizer is useful.
2. Choose Your Route and Time
For beginners, start in an area with less traffic. A local park, beach, or quiet neighborhood street works well. Look for places that naturally have some litter—beaches, trails, and busy streets are usually good options.
When it comes to the best time plog, I’d recommend early mornings tend to be ideal for plogging. The weather’s cooler, and there’s less traffic. But if you’re a night owl or an afternoon runner, don’t worry—plogging can be done at any time.
3. Set Simple Goals
Start with a manageable goal—run for 20 minutes or aim to cover 1-2 miles. And please don’t stress about perfection. A simple goal could be “fill one trash bag” or “collect trash for 30 minutes.” If you’re feeling ambitious, you could aim to clean up a specific area or path.
4. Celebrate and Share Your Success
After each plog, take a moment to appreciate what you’ve done. You’ve made a real difference, not just finished a workout. Take a photo of your trash haul, share it, and tag friends to get them to join in!
How to Stay Safe While Plogging
Plogging is a fun way to get fit and help the environment, but like any workout, staying safe is super important. Here are some tips to keep in mind while you’re out there cleaning up the environment and getting fit:
- Wear Proper Footwear. When you’re running and stopping to pick up trash, you might step on glass, sharp metal, or other things that could hurt you. If you’re plogging on beaches or trails, try wearing trail shoes for extra protection and support.
- Be Careful with Sharp Objects. Broken glass, needles, or sharp plastic can be dangerous. If you find any, don’t touch it—even with gloves. Report it to local authorities.
- Stay Visible in Busy Areas. Being visible is super important to stay safe and avoid accidents. I’d recommend wearing bright clothes or something reflective, especially if you’re running early in the morning or at dusk.
- Pay Attention to Your Surroundings. : When plogging on streets, always be aware of cars, cyclists, and pedestrians. Stick to the sidewalks and avoid crossing busy intersections while collecting trash.
- Protect Against the Elements. Whatever the weather, make sure you’re ready for it. And please bring water if you’re out running for a while, especially when it’s hot.
- Proper Lifting Technique. Picking up trash the wrong way can hurt your back. Bend your knees and squat, don’t just bend over to pick up trash. This will keep your back and legs safe.
Celebrating Your Impact
Once you finish a plogging session, take a moment to celebrate.
Not just because you’ve completed your workout, but because you’ve made a real difference.
Whether you’ve picked up a handful of trash or filled an entire bag, you’ve contributed to the health of your local environment. It’s like running with a purpose—and that purpose is bigger than just hitting your mile markers.