How to Clean Your Running Shoes

Over time, mud, sweat, and dirt can seep into your shoes’ fabric and foam. This buildup can make your shoes feel “flat”. By keeping them clean, you help preserve their cushioning and overall performance, so every run still feels smooth and supported.

Sweat and damp conditions create a perfect environment for odor-causing bacteria to thrive. Washing and fully drying your shoes helps prevent unpleasant smells and keeps your gear hygienic.

Cleaning and caring for your shoes doesn’t just save you money, but it’s also better for the planet. Extending your shoes’ life means fewer pairs end up in landfills, and less energy is used in production. 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 light clean every week or two is usually enough. Knock off any loose dirt, brush away dust, and wipe the uppers with a damp cloth.

On the other hand, if you’re logging miles on muddy trails, wet terrain, or in winter weather, your shoes may need a deeper clean after every few uses. When mud starts to harden or water leaves stains, that’s your cue to give them a proper wash using the full step-by-step process below.

A good rule of thumb:

• Light cleaning: Every 1–2 weeks (or after any noticeably dirty run)
• Deep cleaning: Every 4–6 weeks, depending on use and environment
• Trail runners: Clean more frequently, as mud and debris can build up quickly and affect traction

Keeping up with small cleanings between runs will make deep cleaning faster and prevent long-term grime from settling in.

While it’s tempting to keep your shoes spotless, over-cleaning can do more harm than good. Excess moisture and soap can break down adhesives or soften materials prematurely. Stick to gentle methods and let your shoes fully dry before wearing them again.

If you’re unsure when it’s time to clean, look out for these telltale signs:

• Dirt or mud buildup that won’t brush off
• A musty or sour smell
• Visible salt stains or water marks
• The fabric feels stiff or sticky
• The tread is packed with mud or pebbles

When in doubt, a quick clean is better than letting grime set in. Your shoes and your nose will thank you later.

• A free-standing bucket for cleaning and rinsing the shoes
• A bristled scrub, toothbrush, or sponge
• A mild cleaning solution, such as dish soap (mild laundry detergent, baking soda, or vinegar optional)
• Clean water for rinsing
• Soft microfiber towel for drying (newspaper, coffee filter, paper towel, or tissue paper optional)
• Mesh bag (optional)
• Fan or Shoe Dryer (Optional)

Start by knocking your shoes together outside or over a trash can to shake off any loose mud and debris. Then, use a dry brush or toothbrush to sweep away dirt from the outsole, midsole, and upper. Removing dry debris first keeps you from smearing it deeper into the fabric once water is involved.

Before you start scrubbing, take out the insoles and shoelaces.

• Insoles/liners: Wipe them down with a damp cloth and mild soap or laundry detergent. If they smell, sprinkle a bit of baking soda and let it sit for a few hours before brushing off.
• Laces: Place them in a mesh laundry bag and toss them in the washing machine on a gentle cycle, or hand-wash them in warm, soapy water.

Let both the insoles and laces air dry completely while you clean the rest of the shoe.

Next, tackle the bottom and sides of your shoes.

• Mix a small amount of mild detergent or dish soap in your bucket of warm water.
• Use a stiffer brush or an old toothbrush to scrub away dirt, paying attention to grooves and lugs (especially on trail shoes).
• For stubborn mud or tiny stones stuck in the tread, use the edge of the brush or a toothpick to gently remove them.
• Rinse with clean water or wipe down with a damp cloth until residue is gone.

This step helps restore traction and prevents debris buildup that can affect your grip on runs.

The upper of your shoe is usually the most delicate part, so handle it gently.

• Dip a soft brush or sponge into your soapy water solution and lightly scrub the surface in circular motions.
• Spot clean heavily stained areas, but avoid soaking the entire shoe, which can weaken adhesives and warp the structure.
• Rinse with a clean, damp cloth to remove any leftover soap.

Check what materials your shoe is made of before soaking. If the shoes are made up of waterproof materials, skip the soaking entirely, just use a damp cloth and reapply a water-repellent treatment afterward if needed.

After scrubbing, make sure to remove all soap.

• Use a clean sponge or cloth dipped in water to gently wipe away suds.
• Avoid holding your shoes directly under running water. Too much water can damage the internal foam.
• When done, gently squeeze (don’t twist) the shoe to remove excess water.

Heat is the enemy of running shoes. Never use a dryer, hair dryer, or heater. Instead:

• Air-dry them at room temperature, ideally with good airflow.
• Stuff them with newspaper, coffee filters, or paper towels to help absorb moisture and maintain shape. Replace them every few hours until dry.
• Speed it up by placing the shoes in front of a fan or using a no-heat shoe dryer.

Depending on humidity, drying can take either several hours or overnight, but patience pays off.

Once everything is completely dry, reinsert the insoles and lace up your shoes. Your shoes should now look and feel much fresher, and be ready for your next run.

It’s best not to. Machine washing can break down glue and materials. Stick to hand-cleaning for longer-lasting shoes.

Try sprinkling baking soda inside overnight or using odor-fighting insoles. Let them air out fully before wearing them again.

They may need time to dry completely. Wet midsoles can feel heavier or less cushioned until fully dry.

Expect at least 24 hours. Newspaper or paper towels speed up the process by soaking up moisture.

Yes! Let the mud dry first. It’s easier to brush off dry dirt than smear wet mud.