A good pair of running shoes is the most important piece of equipment for nearly any runner or walker out there. With shoes that fit and feel just right, you can move farther, faster, and conquer all your running goals.
It’s no secret that we put our running shoes through a lot. They carry us through as we pound the pavement on long road runs, tackle wet dirt and mud on trails, or speed towards the finish line on race day.
With so much riding on these running shoes, they’re bound to get dirty. Shoes covered in grass stains, mud, and dirt are a sign that you’ve put in the work and got the most out of your trainers.
With that, if you use your running shoes as everyday walking or gym shoes, or simply want to keep them looking fresh and clean, you’ll need a way to clean your running shoes without damaging or wearing down the material.
At Marathon Sports, it’s a question we hear all the time: How do you keep running shoes clean? With this guide, we’ll tell you what to do – and what not to do – to keep your running shoes looking in tip-top shape without decreasing your favorite shoe’s lifespan.
How to Clean Your Running Shoes
Of course, when you buy a new pair of running shoes, there are always steps you can take to keep them looking new and clean. You can only run on roads and treadmills, or swap them for older shoes when it’s wet and muddy outside. But inevitably, over time, well-loved running shoes tend to start to show dirt and stains.
The good news is they don’t have to stay that way. There are a few simple steps you can take to clean your running shoes and keep them looking their best.
1. Seperate the Different Elements of the Shoe
Each part of a running shoe are made up of different materials, so they all have different requirements and best cleaning practices. Before starting, remove the inserts and laces from the shoes and set them aside to clean separately.
2. Wipe Away or Knock Off Excess Dirt and Mud
Before you dive into the actual cleaning and scrubbing, try to remove as much dirt and mud caked onto the shoe as possible.
If you’ve worn the shoes on trails or on rainy-day runs, there may be mud and other debris built up in the outsole. Go outside and hit the outsoles of the shoes together to clear out as much loose dirt as possible. Once major buildups are gone, use a soft brush to wipe away excess dirt or mud.
3. Clean the Upper & Midsole with Warm Water and Mild Soap or Detergent
When the laces are removed and excess dirt is gone, you can get to work on cleaning and removing stains from the upper.
For this step, mix warm water with soap or a mild detergent. Gather either a soft brush, sponge, or a microfiber cloth and use this warm water/soap mixture to gently wipe down the fabric.
You can also use this gentle cleaning technique to hand wash the midsole foam. With a soft brush or toothbrush, you can keep the midsole clean without damaging the soft foam.
4. Clean and Rinse the Outsole
For the outsole, you can use the same mixture of warm water and cleaning solution. However, rubber outsoles are more protective and durable than the soft midsole foam, so you can use a bit more force and elbow grease when cleaning underneath the shoe.
While we recommend a soft brush or cloth for the soft upper, you can use a brush with firmer bristles, or even a toothbrush, to really dig into the outsole grooves. When most of the dirt and grime is washed away, give the outsole a quick rinse under a sink or hose.
5. Clean the Laces and Insole Separately
With the laces and insoles, you don’t need to focus as much on delicate scrubbing. You can simply handwash these elements with warm water, soap or detergent, and some sort of brush, sponge, or cloth.
6. Lay Everything Out to Dry
Once everything is clean, you may be tempted to throw the shoes in the dryer so you can be off and running sooner. But it’s important to lay everything out to air-dry to prevent dryer heat from damaging the shoe.
We suggest stuffing the shoes with balls of newspaper. This newspaper absorbs moisture from the shoes, all while helping them keep their shape as they dry.
Cleaning Your Running Shoes: FAQs
Can I Just Throw My Shoes in the Washing Machine and Dryer?
We don’t suggest putting your running shoes in the washer or dryer. Sure, it can seem like the simplest and fastest solution in the short term. But the heat, moisture, and tumbling can warp the glue and damage the foam, reducing the shoe’s durability and lifespan. Washing your running shoes by hand is the best way to keep them clean while preserving the materials.
How Often Should I Clean My Running Shoes?
If you prefer off-road running and often find your shoes caked with dirt and mud, you’ll need to clean your shoes more frequently. When debris and mud accumulate in the outsole, it can negatively impact the shoe’s grip and traction. Cleaning it out every couple of runs – or when you start to notice a buildup – will help you stay safe and secure on uneven terrain.
However, if you mostly stick to road or treadmill running, you likely won’t need to clean your running shoes as often. Keep an eye out for dirt buildup, mud, or bad odors, which may indicate it’s time for a rinse. But overall, if you tend to avoid dirt roads or bad weather conditions, just play it by ear and wash your running shoes as needed.
How Do I Handle Smelly Running Shoes?
Over time, even if your shoes still look like they’re in good condition, you may start to deal with odor-causing bacteria in your running shoes.
A good rinse, with a focus on cleaning and airing out the insole, can help get rid of any funky smells. But you can also take preventative measures with products such as shoe fresheners and stink-free spray.
Does This Cleaning Process Work for All Types of Shoes?
Every shoe is different, and varied materials have different cleaning needs. The process in this guide will work for most traditional running shoes with mesh or fabric uppers and resilient rubber outsoles.
Leather or waterproof shoes may require more specialized care, so take a look at what your shoes are made of before deciding the best cleaning method.
What’s the Best Way to Keep Running Shoes Clean?
We know that not every running shoe is going to stay perfectly clean, especially when they’re supportng you through tough runs and races. However, there are some ways to expand your shoe’s lifespan and ensure they look new and fresh for longer.
A shoe rotation can help improve the cleanliness and longevity of your favorite running shoes. On rainy or muddy days, you can use an older pair of running shoes or a more water-resistant trail runner when you head out for your run to keep your everyday trainer clean and protected from the elements.
On particularly muddy days, we suggest rinsing your shoes as soon as possible following your run. It will be easier to wash fresh mud off your shoes, as opposed to dried mud and debris caked into the outsole.
The Finish Line: Keeping Your Running Shoes Clean
Running shoes carry you through a lot over the course of their lifespan. Whether they carry you through a tough training block, keep you comfortable as you trek through your favorite trails, or support any of your other running goals, the right pair of running shoes is the perfect companion.
But over time, and miles and miles of wear, shoes don’t always look or perform as well as they did right out of the box. They can get stained, dirty, and even hold onto mud and debris, impacting the traction and underfoot feel.
While you might be tempted to throw them in the washing machine to get them looking like new again, we would advise against it. Washing machines and dryers can warp and damage shoes, limiting their durability and longevity.
This doesn’t mean you need to continue on your miles with dirty, worn-looking shoes. In this guide, we highlighted the best ways to gently cleanse every element of the shoe, from the upper to the outsole, down to the laces.
All you need is some warm water, soap or detergent, and a soft brush, cloth, or whatever soft scrubber you have available. Once you clean and dry your shoes, you’ll be ready to hit the ground running with a pair of shoes that keeps you feeling, looking, and performing your best.
