Keeping your running shoes clean isn’t just about making them look box-fresh—it’s about protecting your investment and maintaining optimal performance. Whether you’re pounding city pavements, tackling muddy singletracks, or enjoying a brisk park run, clean kit lasts longer, smells fresher, and keeps your feet happy mile after mile.
Here is our step-by-step guide to washing your running shoes without damaging their technical materials, cushioning, or grip.
Why Do I Need to Clean My Running Shoes?
It’s easy to put off cleaning your running shoes, especially after a long run when all you want is a hot shower and a cuppa. But a bit of regular care makes a world of difference. Dirt and sweat break down the fabric, mud clogs up the mesh, and bacteria build up in the insoles—none of which does your shoes (or your feet) any favours.
Clean shoes last longer, smell better, and help you avoid blisters and other annoyances. Plus, it’s just more satisfying slipping into a fresh pair before your next run.
Should You Put Running Shoes in the Washing Machine?
No, you should avoid putting running shoes in the washing machine.
While it is tempting to toss dirty trainers straight into the wash, the combination of excess water, harsh detergents, and high temperatures breaks down technical midsole cushioning, weakens structural adhesives (glue), and shrinks breathable upper mesh. Hand-washing is the best method to prolong the lifespan and support of your running shoes.
How Often Should You Clean Running Shoes?
How frequently you wash your trainers depends on where and how often you run:
- After Muddy/Trail Runs: Wipe down immediately or brush off dried mud straight away.
- Regular Road Running: Perform a basic wipe-down every 2 to 3 weeks.
- Deep Clean: Wash thoroughly whenever you notice persistent odours, heavy staining, or a buildup of salt and grit.
What Do You Need to Hand-Wash Running Shoes?
You don't need specialised equipment to clean running kit—just a few household basics:
- Mild Soap/Detergent: Delicate laundry detergent or liquid dish soap.
- Soft Brush: An old toothbrush or a soft-bristled deck brush.
- Microfibre Cloth or Sponge: For wiping down uppers and removing suds.
- Warm Water: In a small bowl (never hot water).
- Newspaper or Paper Towels: For drying and retaining shoe shape.
- Baking Soda: (Optional) For neutralizing stubborn insole odours.
Having these on hand makes the whole process smoother and helps you get your shoes properly clean without damaging them.
Step-by-Step: How to Wash Running Shoes by Hand
Follow this step-by-step routine to safely clean your road or trail shoes:
Separate the laces and insoles from the shoe. Wash the laces by hand with warm soapy water (or put them in a laundry mesh bag for the washing machine). Wash insoles separately using a sponge and gentle soap, then air-dry completely.
Take your shoes outside and knock the soles together to loosen caked-on mud and grit. Use a dry soft brush to sweep away remaining dirt from the uppers and soles before adding any water.
Mix a small drop of mild soap into a bowl of lukewarm water. Avoid using harsh spot-cleaners or bleach, as these can strip technical coatings and fade fabric.
Dip your soft brush or sponge into the soapy water. Gently scrub the mesh and upper fabrics using circular motions. Focus on high-stain areas without completely soaking the underlying lining.
Use the brush to scrub the outer soles and midsoles thoroughly. Use an old toothbrush to dig out small stones or hardened mud trapped within the outsole lugs.
Wipe down the entire shoe with a clean, damp microfibre cloth to remove all soap residue. Do not submerge or soak the shoes directly in water.
How to Wash Muddy Trail Running Shoes
If your trail running shoes are caked in mud, always let the mud dry completely first. Dry mud brushes off easily without pressing dirty water deeper into the breathable upper mesh. Once dry, brush away the bulk of the dirt, then follow the hand-washing steps above.
How to Dry Running Shoes Properly
Warning: Never put running shoes in a tumble dryer, near a radiator, or in direct heat. High heat warps shoe geometry and melts midsole cushioning.
Safe Drying Steps:
- Blot Excess Moisture: Press a dry towel over the uppers and inside the shoe.
- Stuff with Newspaper: Pack the shoes firmly with crumpled newspaper or paper towels. This absorbs moisture from the inside out and helps retain the shoe’s original shape.
- Air Dry: Place shoes in a well-ventilated, dry area away from direct sunlight and heat sources.
- Replace Paper: Swap out the soggy newspaper every few hours for faster drying. Allow 12–24 hours for shoes to dry completely.
Should You Waterproof Your Running Shoes?
If you’re often running in the rain or through puddles, a waterproofing spray can help keep your shoes cleaner and drier for longer. Just make sure it’s suitable for your shoe’s material, and always apply it to clean, dry shoes for the best results.
FAQs
No. Machine washing damages the delicate foam in the midsole, weakens glue adhesives, and can cause uppers to shrink or warp. Hand-washing with warm water and a soft brush is recommended.
To dry shoes quickly without heat damage, stuff them tightly with rolled-up newspaper or paper towels to draw out moisture from the inside. Place them near a fan or in a room with good air circulation. Avoid radiators and tumble dryers.
After muddy runs or every couple of weeks for regular use.
To clean white running shoes, mix equal parts baking soda and warm soapy water to form a gentle cleaning paste. Scrub the uppers softly with an old toothbrush, wipe clean with a damp cloth, and air-dry away from direct sunlight to avoid yellowing.
Yes, always remove insoles prior to cleaning. Cleaning insoles separately allows them to air out fully, removes trapped moisture and sweat, and prevents odor-causing bacteria from building up underneath.
Running shoes with adequate cushioning, proper arch support, and an appropriate heel-to-toe drop for your gait help absorb ground impact and reduce strain on the lower back. Getting a professional gait analysis at a specialized running store is recommended to find the correct support level (neutral or stability) for your running style.
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