This Is How to Clean Running Shoes the Correct Way

Your running shoes carry you across pavements, trails, and tracks. Chances are, they’ve seen their fair share of mud, muck, and grime. While it might be unrealistic to expect them to stay spotless, there are simple tactics you can use to keep them looking their best.

When you know how to clean running shoes, you can extend the lifespan of your footwear. Today, we’re sharing a quick step-by-step guide to help you give yours the makeover they need. 

Step 1: Gather Your Materials

Before you start scrubbing, it’s important to have all of the right gear in place. Here’s a list of the items you’ll need to have on hand when you’re ready to start the cleaning process. 

• An old toothbrush (soft or stiff-bristled)
• Mild soap or dish detergent
• Water
• A hose or utility faucet

Mild soap or detergent should be powerful enough to tackle the uppers and insoles of your shoes.

However, keep in mind that your insoles might need a little extra cleaning action. If it looks like this will be the case, you can also create a thick paste of baking soda and water to tackle the dirt. Alternatively, you can make a cleaning solution of one part vinegar to two parts water and use that in place of soap. 

Note that if your shoes are coated with a special waterproof membrane, such as Gore-Tex, then it’s best to use a specialized cleaner specifically made for footwear. Otherwise, soap or detergent could interact with the membrane and create a gunky mess.

Step 2: Scrub the Soles

Don’t get the hose out just yet. Start by using the toothbrush to wipe the soles of your shoes as clean as possible. Work the bristles into the nooks and crannies, removing stuck-on grass, dirt, and other debris. 

To be effective, your shoes must be dry when you perform this step. If they’re still a little damp from the previous day’s run, then let them air out completely before you start scrubbing. If there’s a patch of mud that’s particularly stuck, you can give the outsoles a good rinse beforehand but it’s best to keep your brush dry to avoid swirling that dirt around. 

Step 3: Rinse the Uppers

Once your soles are clean, you can move on to your uppers. 

First, remove the laces and insoles from your running shoes. If they’re dirty, you can put them inside of a mesh bag or pillowcase and run them through the washing machine. Use the gentle or delicate cycle and use your normal washing detergent. 

While you might have seen others do it, we do not suggest washing your running shoes in the washing machine. Even on the most gentle cycle, this movement could inflict irreversible damage on your shoes.

Use your brush again to remove dry dirt from your uppers. Then, hold them over a basin (or outside) and rinse them with water. Dip your brush in the soap, baking soda, or vinegar solution and scrub away! 

When you’re done, rinse the shoes completely to remove any signs of soap suds that might still remain. If you want to clean your insoles separately from your laces, you can also scrub them with the same solution. Then, rinse them and allow them to air dry. 

Step 4: Allow to Dry

Especially if you’re cleaning your shoes in the summer, it might be tempting to set them outside and allow them to dry in the sunshine.

However, the heat from the sun could cause your outer soles to warp. It could also wear and fade the fabric, or create distinct yellow stains. You could also experience the same effects if you pop your shoes in the dryer or set them near a room heater.

Instead, air dry your running shoes indoors at room temperature. Try to choose a spot that has low humidity to avoid the growth of odor-causing bacteria. If you want to expedite the drying process, then you can always set your shoes near a fan!

Step 5: Re-Waterproof

After you’ve scrubbed the uppers clean, your shoes should be the cleanest you’ve seen them in a long while! If they were previously coated with a waterproof membrane (such as Gore-Tex), then allow them to dry before reapplying the same solution. 

It’s smart to re-waterproof your shoes periodically, especially if you expose them to the elements on a regular basis. 

Why Should You Clean Your Running Shoes?

They’re just going to get dirty again, right? So, why should you take the time to clean your shoes in the first place? Put simply, because form and function are interrelated. 

When you allow debris to build on your shoes, you could compromise their structure and negatively impact your workout. Consider what happens when mud sticks to your soles for a long period of time. This could impede your traction and cause you to slip the next time you head out for a jog.

The same goes for the upper part of your shoes. If they stay grimy, then dirt and debris can wiggle their way into the soft, meshy fabric that surrounds your laces. This can grind away at the material and cause it to fall apart over time. 

At the very least, cleaning running shoes benefits your mental health. No one can get in the sweat zone when there’s a funky smell emitting from their feet!

How to Clean Running Shoes the Right Way

It’s smart to keep your footwear in great shape. After all, running shoes aren’t a small investment and you want them to last as long as possible. 

When you know how to clean running shoes, you’ll never have to worry if yours get a little dirty or muddy. This can free you up to run in new and exciting spots, as even white running shoes can be salvaged with a good scrub!

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