Imagine stepping onto your favorite trail for a morning run. You get into the rhythm of your stride, but as you scan the path ahead, your eyes land on discarded plastic bottles, food wrappers and other litter. We’ve all been there. And it’s frustrating. What if there were a way to merge your passion for fitness with environmental stewardship? Enter plogging.

Plogging, in simple terms, is a global movement that mixes trail running/jogging with picking up litter. Originating in Sweden, the term blends “plocka upp” (Swedish for “pick up”) with “jogging.” What started as a grassroots initiative more than eight years ago has grown into a worldwide phenomenon that helps communities maintain clean and safe outdoor spaces. Whether you’re an experienced trail runner, an avid hiker, or someone who enjoys a leisurely stroll through the park, plogging is a simple and effective way you can make a tangible impact.

Not only does plogging provide environmental benefits, but it also enhances your workout and fosters community engagement. Here’s how it can make a difference in your life and the places where you run, hike, and explore.

Three Main Benefits of Plogging

Environmental Impact

Litter on trails and sidewalks is more than just an eyesore — it can pose a threat to local ecosystems. Wildlife can ingest plastic or become entangled in discarded trash, leading to injury or death. Litter can also contaminate water sources and contribute to broader pollution issues.

By plogging, you directly combat these problems. Each piece of trash removed prevents further environmental degradation and helps keep outdoor spaces pristine. Whether it’s a plastic bottle, a candy wrapper, or a stray coffee cup, every item picked up prevents it from harming nature. Over time, small efforts from individuals add up to significant improvements in local and global ecosystems.

Fitness Benefits

Plogging isn’t just good for the planet — it’s also a great way to enhance your workout. The added movements of bending, squatting, and reaching engage different muscle groups than traditional running or walking. Plogging turns a standard jog or run into a full-body workout, improving core strength, flexibility and balance.

Consider it interval training with a purpose. You jog or hike at your normal pace, pause to pick up trash, then continue moving. This variability boosts cardiovascular endurance and adds a dynamic challenge to your routine. It also keeps your mind engaged, making your workout feel fresh and purposeful.

Community Engagement

Beyond individual benefits, plogging fosters a sense of community. When others see you picking up trash while running or hiking, it raises awareness and often inspires them to do the same. Your efforts set an example and can spark local initiatives, encouraging parks, cities and organizations to take better care of public spaces.

In some areas, plogging groups organize community clean-up events, turning solo efforts into collective action. By participating, you connect with like-minded individuals who share a passion for outdoor recreation and environmental conservation. Together, these small efforts lead to stronger, cleaner, and more engaged communities.

How To Get Involved in Plogging

One of the best aspects of plogging is its simplicity — you don’t need special gear or training to get started. Next time you head out for a run, hike, or walk, follow these easy steps:

• Bring Supplies: Carry a small bag and a pair of gloves to pick up trash safely. Some ploggers also use a grabber tool for convenience.
• Choose Your Route: Whether it’s your neighborhood sidewalks, a favorite trail, or a city park, plogging can be done anywhere.
• Pick Up Litter: As you move along your route, collect any trash you see. Be mindful of traffic and other trail users while stopping.
• Dispose of Trash Properly: Recycle what you can and discard the rest responsibly.
• Share Your Impact: Let others know about your plogging efforts! Take a photo and tag @plogging_org on social media or submit your cleanup to Plogging.org to inspire others to join the movement.

Report Your Plogging Cleanup

The best way to spread the message is to share your success. Plogging.org encourages participants to document and report their clean-up efforts. By doing so, you help track the movement’s impact and motivate more people to take part. Here’s how you can contribute:

• Take a photo of the litter you collected or a scenic shot of your clean-up route.
• Share your story on social media using #plogging and tag @plogging_org.
• Submit your results to Plogging.org, where they collect data on the global impact of plogging efforts.

Plogging is more than just an activity — it’s a movement that turns small, everyday actions into meaningful change. Whether you’re a seasoned trail runner, a weekend hiker or a casual walker, you can make a difference with just a few extra steps. The next time you head outside, bring a small bag, a pair of gloves, and a commitment to leave the space better than you found it.

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Suzanne Downing is an outdoor writer and photographer in Montana with an environmental science journalism background. Her work can be found in Outdoors Unlimited, Bugle Magazine, Missoulian, Byline Magazine, Communique, MTPR online, UM Native News, National Wildlife Federation campaigns and more.