How To Clean Running Shoes

Learning how to clean running shoes is a simple but essential part of your running routine. Proper care for running shoes extends their cushioning life and keeps them smelling fresh. This guide gives you clear, step-by-step methods for every part of your shoe.

You will learn the best ways to clean the uppers, midsoles, and outsoles. We will cover everything from quick spot cleans to deep washes. Following these steps helps your shoes perform better and last for more miles.

This is your complete roadmap for cleaning. A good cleaning process protects your investment and maintains the shoe’s support. We will start with what you need and then move through each phase.

Gather Your Cleaning Supplies

You do not need special products. Most items are probably already in your home. Having everything ready before you start makes the process smoother and faster.

Soft-Bristled Brush: An old toothbrush or a soft nail brush works perfectly for scrubbing.
Mild Detergent: Use a gentle liquid soap, like dish soap or a small amount of laundry detergent. Avoid harsh cleaners, bleach, or powdered detergents that can leave residues.
Clean Towels or Cloths: You will need a few for drying and for applying cleaning solutions.
Lukewarm Water: Cold water is less effective, and hot water can damage adhesives and materials.
Optional: Baking Soda or White Vinegar: These are excellent natural deodorizers for tackling stubborn smells.
Optional: A Small Bowl or Sink: For mixing your cleaning solution.

Remove The Laces And Insoles

Always start by taking your shoes apart. This allows you to clean areas that are normally hidden. It prevents dirt from being trapped and causing odors later.

Pull out the laces completely.
Remove the sockliner or insole from each shoe.
If the insoles are particularly funky, you can wash them separately with a bit of soap and water. Let them air dry completely before putting them back.

Cleaning the Laces

Your laces collect a lot of sweat and dirt. The easiest way to clean them is to place them in a mesh laundry bag or a tied pillowcase. Wash them with your regular laundry on a gentle cycle. You can also hand-wash them in a bowl of soapy water, scrubbing them between your fingers before rinsing thoroughly.

Brush Off Dry Dirt And Debris

Before you add any water, remove all loose dirt. Take your shoes outside or over a trash can. Use your dry brush to knock off mud, sand, and gravel from the outsole and midsole. A thorough dry brush prevents you from making a muddy paste when you start washing.

Step-By-Step Cleaning Process

Now, let’s get into the detailed cleaning. We’ll break it down by the shoe’s main components: the upper, the midsole, and the outsole. Tackling each area specifically ensures a thorough clean.

Cleaning The Shoe Upper

The upper is the fabric or knit part of the shoe. The method depends on the material, so check your shoe’s label first. Most modern running shoes have uppers made of engineered mesh or knit.

Create a Cleaning Solution: Mix a small amount of mild detergent with lukewarm water in a bowl. You only need a few drops of soap; too much can be hard to rinse out.
Dampen Your Brush or Cloth: Dip your soft brush or a cloth into the solution. Wring it out so it is damp, not soaking wet.
Gently Scrub: Work in small sections, using circular motions to lift dirt. Pay extra attention to stained areas, like the toe box or where your foot bends.
Rinse with a Damp Cloth: Dampen a clean cloth with plain water and wipe away the soapy residue. Avoid holding the shoe directly under a running tap, as this can force water into the midsole foam.

For Leather or Suede Uppers

If your running shoes have leather or suede accents, use a specialized cleaner for those materials. Apply a small amount to a cloth and wipe gently. Always let them air dry away from direct heat.

Cleaning The Midsole And Outsole

The midsole is the cushioned part between the upper and the outsole. The outsole is the durable rubber on the bottom. These areas get very dirty but are simple to clean.

Apply your soapy solution to the midsole and outsole with your damp brush.
Scrub the midsole foam carefully to avoid damaging it. Use a bit more pressure on the rugged rubber outsole to clean the treads.
For stubborn marks on the midsole, a magic eraser can be very effective. Use it gently to avoid removing any color or coating.
Wipe everything down with a clean, water-dampened cloth to remove soap.

Drying Your Running Shoes Correctly

How you dry your shoes is just as important as how you wash them. Improper drying is a common cause of damage and odor.

Never Use a Clothes Dryer or Direct Heat: The intense heat can warp the shoes, melt adhesives, and shrink materials.
Always Air Dry: Stuff the shoes with crumpled paper towels or clean, dry cloths. This helps absorb moisture from the inside and maintains the shoe’s shape as it dries.
Find a Well-Ventilated Spot: Place them in a room with good air circulation, away from direct sunlight, radiators, or heaters.
Remove the Stuffing: Change the paper towels if they become soaked. Let the shoes dry completely for at least 24 hours before wearing them again.

Advanced Cleaning and Deodorizing Tips

Sometimes, shoes need a little extra attention. If your shoes have developed a persistent odor or have set-in stains, these methods can help.

Eliminating Odors Naturally

Baking soda and white vinegar are safe, effective deodorizers. They neutralize smells instead of just covering them up.

Baking Soda Sprinkle: After cleaning and while the shoes are drying, sprinkle a generous amount of baking soda inside them. Let it sit overnight, then shake it out.
Vinegar Wipe-Down: For the interior, mix equal parts white vinegar and water. Lightly dampen a cloth with the solution and wipe the inside lining. The vinegar smell will dissapear as the shoes dry.
Freezer Method: For a quick odor fix, place your shoes in a sealed plastic bag and put them in the freezer overnight. The cold temperature kills some odor-causing bacteria.

Dealing With Tough Stains

For specific stains, you might need a targeted approach. Always test any cleaner on a small, hidden area of the shoe first.

Grass Stains: A paste made from baking soda and water can help lift green grass stains. Apply, let it sit for 15 minutes, then gently scrub and rinse.
Mud Stains: Always let mud dry completely first. Then brush it off vigorously before proceeding with the normal wet cleaning steps.
Oil or Grease: Apply a small drop of dish soap directly to the stain, as dish soap is designed to cut through grease. Gently work it in with a brush, then rinse.

Maintenance and Prevention

Regular maintenance makes deep cleans less frequent and easier. A few simple habits can keep your shoes in great shape between washes.

Establish A Post-Run Routine

What you do after each run makes a big difference. It only takes a minute.

Knock your shoes together outside to remove loose dirt.
Wipe the midsoles and uppers with a dry cloth if they are muddy or wet.
Remove the insoles to let them air out separately.
Stuff the shoes with paper to help them keep their form and absorb moisture.

Rotate Your Running Shoes

Using more than one pair of running shoes is one of the best things you can do for shoe longevity. It gives the foam in the midsole at least 24 hours to fully rebound and dry out between runs. This prevents the cushioning from breaking down to quickly.

Know When To Retire Your Shoes

No amount of cleaning can restore worn-out cushioning. Most running shoes last between 300 to 500 miles. Signs you need new shoes include noticeable wear patterns on the outsole, a lack of bounce in the midsole, or new aches and pains after your runs.

Frequently Asked Questions

Can I Put My Running Shoes In The Washing Machine?

It is generally not recommended. The agitation can damage the structural integrity of the shoes. However, if you must, place them in a pillowcase or mesh bag, use a gentle, cold cycle with a small amount of detergent, and always air dry. This is a last-resort method.

How Often Should I Clean My Running Shoes?

Perform a quick dry brush and airing out after every run. A light surface clean with a damp cloth can be done weekly. A full, deep clean like the one described here is only necessary every 4-6 weeks, or whenever they become visibly dirty or smelly.

What Should I Avoid When Cleaning Running Shoes?

Avoid harsh chemicals like bleach, stain removers, or strong solvents. Do not soak the shoes or put them in the dryer. Never use direct heat like a hairdryer to speed up drying, as it can ruin the materials.

How Can I Make My Running Shoes Last Longer?

Clean them regularly, dry them properly, rotate them with another pair, and use them only for running. Avoid wearing your running shoes for casual daily wear, as this adds unnecessary miles and wear to the cushioning.

Why Do My Running Shoes Smell Bad Even After Washing?

Persistent odor is often caused by bacteria deep in the fabric or foam. Ensure you are drying them completely every time. If the smell remains, try the advanced deodorizing methods like baking soda or a vinegar wipe. Sometimes, the odor has set in permanently if it’s been neglected for to long.