How To Clean Gym Shoes

Keeping your gym shoes clean is about more than just looks. Gym shoes accumulate sweat and bacteria, making a regular cleaning schedule important for hygiene. Learning how to clean gym shoes properly can extend their life and keep your feet healthy. This guide will walk you through every step, from daily care to deep cleaning methods for different materials.

A good cleaning routine starts with knowing what you’re working with. The method you choose depends entirely on the material of your shoes. Using the wrong cleaner can cause permanent damage. Always check the manufacturer’s care label first, if one is present. Here’s how to identify common gym shoe materials.

Identifying Your Shoe Material

Most modern athletic shoes are made from a combination of materials. The upper part of the shoe is what you need to pay the most attention to.

Mesh or Knit Fabric: This is the most common material for breathable running and training shoes. It’s lightweight and flexible but can trap odors.
Synthetic Leather or PU: Often used for side panels and accents. It’s durable and easy to wipe down but can crack if not conditioned.
Real Leather: Found in some cross-training or weightlifting shoes. It requires specific leather cleaners and conditioners.
Suede or Nubuck: A soft, brushed material that is delicate. Water can stain it, so special care is needed.
Rubber Outsoles: The bottom of the shoe. It’s tough but can collect dirt and gum.
Ethylene-Vinyl Acetate (EVA) Midsoles: The soft, cushioning layer between the outsole and upper. It can yellow over time.

Essential Cleaning Supplies You Will Need

You don’t need expensive products. Most effective cleaners are already in your home. Gather these supplies before you start.

Soft-bristled brush (an old toothbrush works perfectly)
Microfiber cloth or soft towel
Mild dish soap or a dedicated sneaker cleaner
Cold or lukewarm water
Baking soda
White vinegar (for odor removal)
Optional: Enzyme cleaner for stubborn biological stains
Optional: Soft leather conditioner for leather shoes

Pre-Cleaning Preparation Steps

Proper prep makes the actual cleaning much easier. Don’t rush this part.

Remove the Laces and Insoles: Take out the laces and removable insoles. They need to be cleaned separately for a thorough job.
Dry Brush Off Loose Dirt: Use your soft brush to knock off any dried mud, dirt, or debris from the outsoles and uppers. Do this over a trash can.
Check for Specific Stains: Note any grass, mud, or sweat stains that might need a little extra attention during the wash.

Cleaning the Laces and Insoles

Laces and insoles are odor hotspots. For laces, place them in a small container with warm water and a drop of dish soap. Agitate them with your hands, rinse thoroughly, and lay flat to dry. For insoles, gently scrub them with the soapy water and your brush. Rinse them well and allow them to air dry completely before putting them back. Never put insoles in the dryer, as they can warp.

Step-By-Step Cleaning Methods

Now for the main event. Choose the method below that best matches your shoe type and level of dirtiness.

Hand Washing Method For Most Shoes

This is the safest and most recommended method for the vast majority of gym shoes. It gives you control over the cleaning process.

Create a Cleaning Solution: Mix a small amount of mild dish soap with a bowl of cold or lukewarm water. Avoid hot water, as it can damage glues and materials.
Dip and Scrub: Dip your soft-bristled brush into the solution and gently scrub the shoe’s upper, focusing on stained areas. Use circular motions.
Clean the Midsole and Outsole: Scrub the rubber outsole and the midsole foam. A bit more pressure is okay here, but be careful where the midsole meets the upper.
Wipe Down: Use a microfiber cloth dampened with clean water to wipe away all the soap suds from the shoe.
Rinse (Optional but Recommended): For a full rinse, quickly run the shoes under a low stream of cold water or wipe again with a very wet cloth to remove all soap residue. Soap left behind can attract more dirt.

Machine Washing Method (Use With Caution)

Machine washing is risky and can damage shoes. Only consider this for very durable, all-fabric shoes that are extremly dirty. Check the care tag first. If you proceed, do so at your own risk.

Remove laces and insoles.
Place each shoe in a separate mesh laundry bag or old pillowcase to protect them and your machine.
Use a small amount of mild detergent. Do not use bleach or fabric softener.
Set the machine to a gentle, cold water cycle.
After the cycle, never put them in the dryer. Air dry completely as described below.

Cleaning Specific Materials

Some materials need a tailored approach to avoid ruining them.

Cleaning Leather and Synthetic Leather Shoes

Wipe the surface with a damp microfiber cloth to remove surface dirt. For deeper cleaning, use a cleaner specifically made for leather or a tiny bit of saddle soap. Apply with a soft cloth, then wipe clean. Allow to air dry, then apply a leather conditioner to keep the material supple and prevent cracking.

Cleaning Suede and Nubuck Shoes

Never use water on suede. Instead, use a dry, soft-bristled suede brush or a clean toothbrush to brush off dirt. Brush in one direction to restore the nap. For stains, use a specialized suede eraser or a small amount of white vinegar on a cloth, dabbing gently. Always test on a small, hidden area first.

Drying Your Gym Shoes Correctly

Improper drying is a leading cause of shoe damage and mold growth. Never, ever use direct heat.

Air Dry at Room Temperature: This is the only method you should use. Place the shoes in a well-ventilated area away from direct sunlight, heaters, or radiators.
Use Newspaper or Paper Towels: Crumple up newspaper or paper towels and stuff them tightly inside the shoes. This absorbs moisture from the inside and helps the shoe keep its shape as it dries. Replace the paper every few hours if the shoes are very wet.
Improve Airflow: If possible, place the shoes near a fan or in a breezy area. You can also use dedicated shoe trees designed for drying.
Patience is Key: Allow a full 24 to 48 hours for the shoes to dry completely. Wearing damp shoes breeds bacteria and causes blisters.

Advanced Care and Maintenance

Beyond basic cleaning, these tips will keep your shoes in top condition for longer.

Deodorizing And Eliminating Odors

If odors persist after washing, you need to tackle the bacteria causing the smell. Baking soda is your best friend here. Sprinkle a generous amount inside the dry shoes and let it sit overnight, then shake it out. For a stronger solution, mix equal parts baking soda and white vinegar to form a paste, apply it to the inside, let it dry, and then brush it out. You can also use commercial odor-eliminating sprays or inserts.

Dealing With Stubborn Stains

For specific stains, you need targeted treatments. For grass stains, a small dab of rubbing alcohol on a cloth can help. For mud, let it dry completely first, then brush it off before washing. For scuff marks on rubber soles, a magic eraser (melamine foam) works wonders with a little water and gentle rubbing.

Preventative Measures To Keep Shoes Cleaner

Prevention is easier than cleaning. Implement these habits to reduce how often you need to deep clean.

Rotate between two pairs of gym shoes so each pair has time to fully dry and air out between uses.
Always wear moisture-wicking socks to absorb sweat instead of your shoes.
Use a disinfectant spray designed for shoes after your workouts to kill surface bacteria.
Wipe down the outsoles with a damp cloth after walking outdoors to prevent tracking dirt into the gym or your home.

Storage Tips For Longevity

How you store your shoes matters. Keep them in a cool, dry place. Avoid leaving them in a dark, damp gym bag or a hot car trunk. If storing for a season, clean them thoroughly first, stuff them with paper to maintain shape, and place them in their original box or a breathable cloth bag.

Frequently Asked Questions

Here are answers to some common questions about cleaning athletic footwear.

Can I Put My Gym Shoes In The Washing Machine?

It is generally not recommended. The agitator and spin cycle can break down the structural glue and damage the cushioning materials. Hand washing is always the safer choice to preserve the integrity and lifespan of your shoes.

How Often Should I Clean My Workout Shoes?

It depends on use. For a weekly gym routine, a quick wipe-down and airing out after each use is good. A full deep clean should be performed every month or whenever they become visibly dirty or start to smell. If you workout daily, you’ll need to clean them more frequently.

What Is The Best Way To Clean White Gym Shoes?

The hand washing method with mild soap is effective. For yellowing on white midsoles, a paste of baking soda and hydrogen peroxide can be applied, left in the sun for an hour, then rinsed off. Commercial whitening sneaker products are also available. Avoid bleach, as it can weaken fabrics and cause discoloration.

How Do I Clean Shoes That Smell Bad Even After Washing?

Persistent odor means bacteria is deep in the materials. Try the baking soda or vinegar paste method mentioned above. You can also freeze the shoes: place them in a sealed plastic bag and put them in the freezer overnight. The cold temperatures can kill odor-causing bacteria. Ensure they are dry first to prevent ice damage.

Is It Safe To Use Bleach On My Athletic Shoes?

No, you should not use chlorine bleach on your gym shoes. It is too harsh and can degrade synthetic fabrics, weaken threads, cause colors to fade or yellow, and break down the rubber compounds in the soles. Stick to gentle, color-safe cleaners.