jogging while picking up trash? its actually a new exercise trend

Recently, the term 'plogging' has been gradually gaining popularity in Europe and America. Plogging is a combination of 'jog' (running) and 'plocka upp' (pick up). The meaning is quite evident: it encourages people to pick up litter while jogging. This is a running mode innovated by Sweden, aiming to improve both personal health and environmental health simultaneously.

Nowadays, this new form of exercise has spread on social media abroad, and some organizations have even started tracking and recording this activity, encouraging more people to join the ranks of ploggers. The activity is very simple; anyone can participate. Just remember to bring a garbage bag while running and pick up some litter along the way, mostly plastic bottles.

Spring has arrived, and as the temperature rises, our bodies are also getting into a good state for exercise. Everyone can try this new form of exercise. It not only improves your health but also the environment. Now, let's introduce some precautions to take while running in spring.

Choose the right time to exercise

The best time to run in spring is 2 to 3 hours after a meal. In the afternoon, oxygen levels are relatively high, and the muscles are well-activated, so the best time to run in spring is around 4-5 PM. However, if you are in good physical condition and have a habit of morning runs, you can continue. It's advisable to rest a bit after getting up, do some simple chores or warm-up exercises, and then go out for a run. If running on an empty stomach in the early morning, it's best to drink a sports drink or eat a banana about 30 minutes beforehand to aid digestion and replenish energy.

Keep warm

Spring temperatures can fluctuate greatly, so it's important to adjust your clothing accordingly while exercising. If you get too hot or too cold, you can easily catch a cold. When running, choose appropriate clothing: wear a short-sleeve shirt inside, a thin long-sleeve shirt outside, and lightweight long pants or compression pants. When you start to feel slightly warm and sweaty, remove any excess clothing and tie it around your waist. After exercising, be sure to wipe off sweat and change into clean clothes to avoid catching a cold.

Don't skip warm-up exercises

Warm-up exercises are essential for spring running. In lower temperatures, muscles and ligaments can reflexively cause blood vessels to contract, increasing viscosity, reducing joint mobility, and decreasing ligament flexibility. The nervous system's ability to command muscles also decreases without warm-up exercises. Skipping warm-up exercises can lead to joint and ligament strains or muscle injuries.

Control your running volume

In spring, avoid immediately increasing your exercise volume. After the relatively stiff phase of winter, the body needs to gradually increase exercise volume to wake up. A sudden increase in exercise can lead to injuries in areas like the Achilles tendon and ankles.For those who haven't exercised for a long time, it's advisable to set a low initial goal, such as jogging for about 30 minutes. If you want to run longer, gradually extend it to around 40 minutes. As long as your body and stamina can handle it, there's no problem with how long you run.

In terms of frequency, running three times a week is generally good. If you're busy with work and can only run once a week, that's fine too. If you think 'I want to run every day,' it's best to limit it to five times a week. Exceeding this can unknowingly accumulate fatigue in your bones and joints and build up psychological pressure, eventually leading to health issues.

Stay hydrated

Spring temperatures are relatively dry, making people easily feel parched. Sweating during running causes significant water loss. If you don't hydrate in time, it can exacerbate dehydration. For a 5-kilometer run, you don't need to carry water, but for runs of 10 kilometers or more, carry water to stay hydrated. Don't wait until you're thirsty to drink water, as it may be too late by then.After exercising, drink plenty of water, eat apples, and fresh vegetables to maintain normal secretion of the upper respiratory tract mucosa, preventing sore throats.

Don't forget to stretch after running

After running, it's important to do stretching exercises. People who don't run often may experience varying degrees of soreness the next day. Post-run stretching can effectively prevent soreness. For those who exercise regularly, post-run stretching can reduce the risk of injury and extend their exercise lifespan. After stretching, you can also do some strength exercises to further improve your fitness.

Avoid pollen if you're allergic

Spring running can be very uncomfortable for those allergic to pollen. Symptoms like itchy eyes, tearing, nasal congestion, or sneezing can make running unpleasant. If you have spring allergies,choose running routes with fewer trees and grass. If you experience itchy skin, fever, coughing, or shortness of breath on a particular route, leave immediately.

Pollen levels in the air usually peak from 5 PM to 10 PM. Running outdoors during this time can easily trigger allergies. Although night running is popular, those allergic to pollen should choose a different time for outdoor runs. Also, pollen is less likely to spread right after it rains.

When running, it's best to wear a hat, long-sleeve running clothes, a mask, and glasses. To be safe, consider carrying anti-allergy medication.After running, the first thing to do when you get home is to shower and change clothes to remove any pollen accumulated on your body and clothes. Also, clean your nasal passages with a nasal spray or saline solution.

Don't forget UV protection

One thing women often overlook is that UV rays are present all year round, and they may lack appropriate measures against them. When heat radiation or sunlight directly hits the skin, the basal cells are activated to secrete melanin. The more melanin produced, the darker the skin tone, and vice versa. Women's skin is generally thinner and more delicate than men's, making it more susceptible to absorbing melanin and darkening. Since running makes you sweat easily and prone to sunburn, hats, magic scarves, and sunscreen are effective ways to combat UV rays.

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