Have you heard of plogging? This Swedish word, created by combining plocka upp (to pick up) and jogga (to jog), describes a global trend that encourages people to go running while collecting litter along the way. Born in Stockholm in 2016 thanks to runner and activist Erik Ahlström, the movement has grown rapidly: millions of people now practice plogging in more than one hundred countries. What started as a local initiative has become a form of purposeful exercise that benefits your health and also cleans up your surroundings.
What is plogging and how did it start?
Plogging is an activity that combines exercise and environmental action. It began in Sweden when Erik Ahlström, noticing the amount of waste on the streets of Stockholm, decided to change the way he trained. Together with other runners, he started picking up cans, wrappers, and cigarette butts while running. The movement quickly went viral: today there are plogging communities all over the world sharing routes, statistics, and photos of their collections. The key to its success is simple: every run becomes a small action for the planet.
Benefits of plogging for runners and the environment
Practicing plogging not only allows you to help clean up your neighborhood or your favorite trails; it also provides an extra boost for your body. Bending down and standing up to pick up objects adds functional movements to your workout and improves leg and core strength. Mentally, knowing that you are helping reduce pollution creates a sense of well-being and purpose. In addition, removing waste from paths and parks reduces tripping hazards and protects local wildlife.
A more complete workout
- Muscle work: bending down to pick up litter involves squats and lunges that strengthen glutes, quadriceps, and core muscles.
- Varied intensity: alternating running segments with brief stops to collect waste creates pace changes similar to interval training or fartlek.
- Greater body awareness: paying attention to your surroundings to spot litter improves coordination and balance.
Positive environmental impact
Picking up even a handful of cigarette butts or plastics during each outing makes a difference. You are reducing the amount of waste that ends up in the sea or rivers, slowing down the degradation of nature. You also set an example for others: when people see runners collecting litter, they become more aware of their own responsibility and feel encouraged not to throw trash away. Plogging is also a way to promote the circular economy, since many collected materials can be recycled.
Plogging Tour in Spain: #HazDeportePorElPlaneta
In Spain, plogging has gained momentum thanks to the Nationale-Nederlanden Plogging Tour. This traveling circuit, organized by the Blue Life foundation with the support of the Spanish Sports Council, visits cities such as Madrid, A Coruña, Bilbao, Barcelona, Málaga, Valencia, and Ibiza. The goal is clear: to combine sport and environmental conservation.
- Formats: the events include an 11 km race for experienced runners, a 5.6 km route open to everyone, and a multi-adventure circuit designed for families and people with disabilities.
- Results: in the first two editions, more than 49,000 kg of waste were collected across all participating cities, proving that running can have a tangible impact on cleaning up our natural spaces.
- Festive atmosphere: the tour features recycling workshops, children’s activities, and awareness stands that turn each event into a celebration of sport and sustainability.
If you want to take part, visit the official Plogging Tour website to check upcoming dates and locations. Don’t forget to register in advance: some cities fill up quickly due to the growing interest in this type of race.
Plogging around the world
The idea of plogging crosses borders. In the United States, for example, the organization Keep America Beautiful has been promoting TrashDash for years, a national day when thousands of runners head out to clean parks and neighborhoods. In Japan, on the eve of the Tokyo Marathon, a plogging session is held through the streets of the capital; some groups tour traditional districts guided by rickshaw drivers, making it a cultural as well as athletic experience. These initiatives show that running and picking up litter is a universal trend that brings together people from different cultures and languages under one shared goal: caring for the planet.
How to start plogging
- Basic gear: bring sturdy gloves to protect your hands and a reusable bag or trash bag to hold the waste. Shoes with good grip and comfortable clothing are essential.
- Plan your route: choose areas where you usually run and where litter tends to accumulate, such as urban parks, riverside paths, or picnic areas.
- Proper technique: bend your knees and keep your back straight when picking up items. Alternate hands to avoid overloading one side of your body.
- Sort and recycle: separate plastics, cans, and paper into different bags if possible. At the end, dispose of each type of waste in the appropriate recycling container.
- Join the community: share your plogging outings on social media and motivate others. Use apps like SnapRace to track your routes, organize meetups, and measure your environmental impact.
Make plogging part of your routine
Every small action counts. Adding plogging to your week allows you to log miles in your training plan while giving back a little of what your environment offers you. Take the opportunity to discover new places and meet other runners committed to sustainability. And if you are a SnapRace user, remember that you can create custom routes and share your achievements with the community, inspiring more people to run and pick up litter.
To expand your awareness of how the environment affects your performance, check out our article about running and air pollution, where you’ll learn how to protect your lungs in urban areas and choose the best times to run. Combining plogging with precautions against pollution will make you a more responsible and healthier runner.
The planet needs more runners who don’t just chase personal records, but also care about what they leave behind. Join the plogging movement and see for yourself how a simple bag and a pair of gloves can transform your workout — and your city!