How to Clean Your Running Shoes

Over time, dirt, mud, and debris can build up on your running shoes. Keeping them clean helps prevent buildup that can affect the materials and overall condition of your shoes. A little regular maintenance can go a long way toward keeping your favorite pair in good shape.

Sweat and damp conditions create an ideal environment for odor-causing bacteria to thrive. Cleaning your shoes and allowing them to dry completely can help reduce unpleasant smells and keep them feeling fresh.

Taking care of your running shoes doesn't just help you get more out of your investment; it can also help reduce waste. Keeping your shoes in good condition may help you get more use out of them before it's time for a replacement. It's a simple way to make your running routine a little more sustainable.

If you mostly run on dry roads or treadmills, a quick cleaning every week or two may be all you need. Brush away loose dirt and dust, and wipe the uppers with a damp cloth to keep them looking fresh.

If you’re logging miles on muddy trails, wet terrain, or in winter weather, your shoes may need a little extra attention. When dirt and debris start to build up, it's a good time to give them a deeper clean using the step-by-step process below.

As a general guideline:

• Light cleaning: Every 1–2 weeks or whenever your shoes get noticeably dirty.
• Deep cleaning: Every 4–6 weeks, depending on use and running conditions.
• Trail runners: Clean as needed, especially when mud and debris build up in the outsole.

These aren't hard-and-fast rules. Keeping up with small cleanings between runs can help prevent stubborn buildup and make deeper cleaning easier.

While it’s tempting to keep your shoes spotless, cleaning them too often or using harsh methods can do more harm than good. Excessive soaking, scrubbing, and strong cleaning products can damage delicate materials. Stick to gentle cleaning methods and always let your shoes dry completely before wearing them again.

Not sure when it’s time to give your shoes a wash? Look out for these signs:

• Dirt or mud buildup that won’t brush off
• Lingering odors
• Visible salt stains or watermarks
• Fabric that feels stiff or sticky
• Mud or pebbles stuck on the outsole

When in doubt, start with a quick spot clean. Sometimes that's all you need to look and feel fresh again.

• A small bucket or bowl for mixing your cleaning solution
• A soft-bristled brush, old toothbrush, or sponge
• Mild dish soap or laundry detergent
• Clean, lukewarm water
• A soft cloth or microfiber towel (optional)
• A mesh laundry bag for shoelaces (optional)
• A fan or no-heat shoe dryer (optional)

Start by gently knocking your shoes together outside or over a trash can to remove loose dirt and debris. Then, use a dry brush or old toothbrush to brush away any remaining dirt from the outsole, midsole, and upper.

If your shoes are covered in mud, let it dry before brushing it off. Removing dirt before adding water helps prevent it from spreading or getting worked deeper into the fabric.

Before you start cleaning, remove the insoles and shoelaces.

• Insoles: Gently wipe them down with a damp cloth and mild soap. If they have an odor, sprinkle a bit of baking soda on them and let it sit for a few hours before brushing it off.
• Shoelaces: hand-wash them in warm, soapy water or place them in a mesh laundry bag and wash them on a gentle cycle.

Set the insoles and laces aside to air-dry completely while you clean the rest of your shoes.

Next, focus on the bottom and sides of your shoes.

• Mix a small amount of mild dish soap or laundry detergent with lukewarm water.
• Use a brush or old toothbrush to gently scrub away dirt, paying extra attention to the grooves and lugs, especially on trail running shoes.
• Remove any stubborn mud or small pebbles stuck in the tread with a brush.
• Wipe away any remaining dirt and soap with a clean, damp cloth.

Keeping the outsole free of mud and debris helps maintain traction so you can get the most out of your shoes.

The upper is often one of the more delicate parts of your running shoes, so be gentle when cleaning it.

• Dip a soft brush or sponge into your soapy water and gently scrub the upper in circular motions.
• Pay extra attention to stained areas, but avoid soaking the entire shoe.
• Use a clean, damp cloth to wipe away any remaining soap.

If your running shoes feature waterproof materials or a special coating, check the manufacturer's care instructions before cleaning. Some materials may require specific cleaning products or care methods.

Once you've finished scrubbing, make sure to remove any leftover soap.

• Use a clean sponge or damp cloth to gently wipe away any remaining suds.
• Avoid submerging your shoes or rinsing them under running water for an extended period, as excess moisture can affect certain materials.
• Gently blot away excess water with a dry towel.

Removing leftover soap helps prevent residue from building up on the fabric.

When it comes to drying your running shoes, avoid direct heat. High temperatures from dryers, heaters, or hair dryers can damage the materials and adhesives.

Instead:

• Let your shoes air-dry at room temperature in a well-ventilated area.
• Stuff them loosely with paper towels to help absorb moisture and maintain their shape. Replace the paper as needed.
• Place your shoes near a fan or use a no-heat shoe dryer to help improve airflow.

Drying time will vary depending on the materials, humidity, and how wet your shoes are. Make sure they're completely dry before wearing them again.

Once your shoes, insoles, and laces are completely dry, put everything back together and lace up your shoes.

Your running shoes should now look and feel fresher and be ready for your next run!

It’s best to avoid putting your shoes in the washing machine. The agitation and excess water can damage the materials, adhesives, and structure of your shoes. Hand-cleaning is generally the safest option.

If your shoes still have an odor, try sprinkling baking soda inside and letting it sit overnight before removing it. You can also try odor-fighting insoles. Make sure your shoes are completely dry before wearing them again.

Your shoes may still be damp, especially if moisture has reached the midsole or insole. Give them enough time to dry completely before wearing them again. If they still feel different once dry, check for signs of wear or damage.

Drying them depends on how wet your shoes are, the materials, and the amount of airflow. Some shoes may dry overnight, while others can take 24 hours or longer. Placing them near a fan or stuffing them loosely with paper towels can help absorb moisture and speed up the process.

Yes! If your shoes are covered in mud, let it dry before brushing away as much as possible. Then, use a damp cloth or soft brush with mild soap to clean any remaining dirt.