BASS PRO MIDWEEK MOTIVATION - Add in Plogging to Keep Yourself Motivated

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the annual observance of Earth Day that took place on Monday. I don't know about you, but it wasn't even on my radar until I arrived at one of the local Elementary schools I’m blessed to teach a running program at. As the kids (pictured above) began their run/walk around the track for 20 minutes (our equivalent of a mile) as they do on the days I’m there, one of them grabbed a bag and said, "Let's pick up trash while we run for Earth Day!" And as I watched them, I smiled so big! These kids were having so much fun picking up discarded rubbish as they were running (aka Plogging) that they didn't give much voice to their usual questions... "How much time do we have left coach? Are we almost done coach?" Which totally made me smile. And totally made me think that if plogging can motivate these little runners in such a great way, it can surely motivate us bigger runners as well.

So let's take a look at what plogging (a Swedish trend that started back in 2016) is, what benefits there are to engaging in the practice often, and some tips to get started according to MARATHON HANDBOOK:

What is Plogging?

Plogging is a term made by enmeshing “jogging” with “plocka upp,” which is Swedish for “pick up.” Therefore, the plogging definition is an emerging fitness that involves picking up litter or trash while you run. It combines exercise and environmentalism in one fell swoop.

Here are some of the top benefits of plogging:

• Improves cardiovascular health
• Improves mood and makes you feel good about yourself
•  Provides intrinsic motivation to exercise
• Increases self-esteem
• Increases mindfulness about environmentalism
• Provides a way to do interval training
• Gets you outside in the fresh air
• Helps you move your body in different ways
• Makes exercise more fun and distracting 
• Gives back to your community
• Cleans up your community 
• Varies your routes
• Protects wildlife 
• Connects you online and builds social connections with other ploggers

How To Get Started

Before you start, you’ll need to outfit yourself with the right gear to get the job done.

If you’re already running or jogging, you should have a good pair of running shoes and running apparel. Beyond that, you’ll need a good pair of gloves to protect your hands from broken glass, soiled products, and sharp and dirty litter items you may pick up, and a trash bag of some sort for collecting what you pick up.

Depending on the climate in which you live, your budget, and your interest in this new activity, you can invest in some durable work gloves, which will be warmer and more protective than cleaning gloves, or disposable latex or non-latex surgical gloves.

If you only imagine you’ll dabble a little in this fitness activity, inexpensive disposable gloves should suffice, but be careful to get something that seems rip-proof. Carrying hand sanitizer in your pocket is ideal for a quick cleanup after you are done collecting litter in one area and dispose of your bag of collected trash.

Where To Go Plogging

Theoretically, you can go plogging almost anywhere you have permission to be. Depending on where you live, you may encounter trash along the side of the roads, parks, school playgrounds, trails, parking lots, town squares and bike paths.

Just be careful to be mindful of traffic if you’re along the side of a road picking up litter, and respect any private property lines.

How To Do Plogging

There’s no right or wrong way to get going. You can go alone, with your running friends, or in a big group.

You can structure your whole run around picking up trash the entire time, or you can run to a specific location—such as a local shopping mall parking lot—and plan to whip out your plogging gear and start picking up trash once you reach the location.

Ploggers are encouraged to take photos of their efforts and share them on social media to spread awareness and inspire others to join in on beautifying the environment while getting fit.

Tips For Plogging

The following tips will help you stay safe and allow you to maximize the benefits of your new hobby:

• Always wear gloves: Gloves are imperative for protecting your hands.
• Obey traffic safety rules: If you’re along the side of a road, be mindful of vehicular traffic and heed traffic rules.
• Wear a safety vest: A reflective safety vest can increase your visibility to drivers and help keep you safe.
• Don’t touch your face: Your gloves should be considered contaminated, so keep them far from your face.
• Don’t pick up needles: Disposed sharps and needles can be dangerous. Don’t pick up items such as shards of glass, broken bottles, or other items you aren’t comfortable touching even with gloved hands.
• Use your knees: Use proper squatting technique—bending your hips and knees and sitting back when you squat down—rather than bending over from your back. Switch your load: If your bag of collected rubbish starts to get heavy, be sure to alternate the arm you are using to carry the trash bag to prevent muscle imbalances or one side of your body getting overworked.
• Scan the area before you start: Taking a quick visual surveillance of the area can help you spot any dangerous people and will also help you spot the areas of notable trash to get started with.
• Thoroughly wash and sanitize your hands when you are done: Proper hygiene is key to preventing infection.
• Dispose of the trash and recycling properly: You can visit sites like https://dnr.mo.gov/waste-recycling/reduce-reuse-recycle to learn what can be recycled and where it can be done in your area.
• Post your plogging adventures: This new activity has spread around the world due to social media posts. Keep spreading the movement by posting your plogging picture with the hashtags #DoBeautifulThings and #Plogging.
• Gather a group: Plogging is a great group activity and you can cover more ground when you’re picking up trash with friends.
• Plan ahead: Set a goal and make a plan before you head out plogging. How long do you want to be gone? Do you have a distance goal? Do you want to collect a certain number of pieces of litter? A goal can make plogging more motivating and can give you a start and end to the outing.
• Play games: To make plogging more fun, play games with yourself. Try to find a piece of trash that starts with every letter of the alphabet, or try to get 100 snack bags, or look for a piece of litter for each color of the rainbow.

So there you have it friends. Plogging is not only a great way to make your little area of the world a little cleaner, brighter, and safer while boosting your own health, fitness, and mood, it's a great motivator to inspire you to get out and get moving like it did the kids! And it's also a great activity to aid in the conservation efforts that the Bass Pro Shops are known for which makes it a great addition to your Bass Pro Fitness Series training as well!! So grab a friend, a trash bag, and some gloves and get out there for a plog. It will be a win-win in so many ways. Happy Running!