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How to Clean Running Shoes

Running shoes are arguably the most important equipment for runners and athletes. Not only do they cushion your feet, but they’re also packed with performance features that improve your runs. However, they can only do that if they’re well-maintained. To keep your running shoes in top condition, it's important to clean them regularly.


Whether you prefer running on nature trails or the treadmill in your favorite gym, your running shoes are bound to collect dirt, sweat, and other debris. Over time, this buildup can cause your shoes to smell unpleasant and begin to wear out. Not only does this make for an unpleasant experience, but worn-out shoes can also limit your performance.


In this article, we'll explain how to clean running shoes and provide helpful tips and tricks to make the process easier. We'll cover the tools and materials you need, the step-by-step process to clean your shoes, and how to deodorize them to keep them smelling fresh.

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What You Need to Clean Running Shoes

When it’s time to clean their running shoes, many people make the mistake of throwing them in the washing machine, which can damage them (unless the manufacturer specifically says they’re safe to machine wash). To avoid damage, hand-washing them is best. Here’s what you’ll need:


  • Mild detergent or shoe cleaner
  • Soft-bristled brush or cloth
  • Baking soda (optional, to lift stubborn stains)
  • Water
  • Towel
  • Newspaper (optional)
  • Deodorizer Spray or Ball-Shaped Fresheners (optional)


When choosing a cleaner, use a shoe-specific cleaning product or make your own with mild detergent and water. Avoid harsh chemicals or abrasive materials, which can discolor or damage your shoes.


Before using any cleaning product on the entire shoe, spot-test it in a small, inconspicuous area to make sure it won't cause any damage or discoloration.


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Cleaning Outsoles

The outsoles are the bottom exterior portion: the sole and the lip around it. Because outsoles contact the ground, they tend to accumulate dirt quickly, especially if you run cross-country. Here’s how to clean athletic shoes’ outsoles:

  1. Start by tapping the shoes together outside to remove debris, then remove the rest with a soft-bristled brush. 
  2. Next, mix a small amount of mild detergent or shoe cleaner with water and use a brush to gently scrub the outsoles. 
  3. Rinse with water and wipe with a towel to dry. If any water gets on the upper parts of the shoe, let them air dry overnight.

Cleaning Uppers

The uppers of your running shoes are the parts that cover the sides and tops of your feet. They don’t get as dirty as the outsoles, but they’re also not as durable. To clean them:

  1. Tap the shoes to loosen any debris, then wipe the uppers with a damp cloth.
  2. Mix a small amount of mild detergent with water and use a brush to gently scrub the material. Use a soft-bristled brush on the uppers, as stiffer bristles may damage them. 
  3. Rinse the shoes with water and wipe them with a towel so they’re damp but not wet.
  4. Leave the shoes out overnight to completely dry. Putting them in front of a fan is okay to speed up the drying process, but don’t expose them to direct heat.

If your running shoes have leather uppers, don’t get them wet. Instead, brush them off, then wipe them with specialized leather cleaners and conditioners.

Cleaning Insoles

The insoles are cushions on the interior of the shoes on which your feet rest. Some shoes have removable insoles, while others have built-in insoles. Both types can warp when exposed to direct heat, so make sure to let them air dry.

For removable insoles:

  1. Remove the insoles from the shoes and hand wash them with mild detergent and water. Consider adding baking soda to the cleaning mixture to remove odors as well.
  2. Wipe the insoles with a towel to get most of the moisture out.
  3. Let the insoles air dry before putting them back into your shoes.

For built-in insoles:

  1. Use a soft-bristled brush or cloth to gently scrub the insoles with a mixture of mild detergent and water. Again, baking soda can help to remove odors.
  2. Rinse the insoles with water, then press them with a towel to remove most of the moisture.
  3. Let your shoes air dry for a significant amount of time to ensure no moisture remains trapped in the toe box.

Cleaning Shoelaces

While shoelaces are easy to overlook, they also accumulate dirt and sweat. To clean shoelaces:

  1. Remove them from the shoes and soak them in a mixture of mild detergent and water.
  2. Gently scrub them with a soft-bristled brush, then rinse them with water.
  3. Hang them up to dry.

Unlike most parts of a running shoe, shoelaces are actually safe for the washing machine as long as you wash them in cold water in a mesh bag. However, they’re not safe for the dryer.

Drying Running Shoes

When drying your running shoes, stuff them with newspaper or use a shoe tree to help them maintain their shape. Let them dry thoroughly, and check to make sure there’s no moisture trapped in the toe box.

Avoid drying your shoes in direct sunlight or with a heat source to prevent warping or shrinking. Don’t put them into a dryer, which is a sure way to damage them.

Deodorizing Running Shoes

To prevent odors from building up in your running shoes, it’s essential to deodorize them. Here’s how:

  1. If your shoes have removable insoles, remove them and put them aside. Wash and deodorize them separately. Deodorizers come in different forms, but sprays and ball-shaped fresheners that sit inside the shoe are the most common.
  2. Eliminate any dirt and grime that could worsen the odor by washing your shoes with a damp, soft cloth. Allow the shoes to dry entirely by placing them in a well-ventilated area. 
  3. Sprinkle a considerable amount of baking soda inside each shoe where the insoles normally are (or on the insoles if they’re not removable). The baking soda will absorb and neutralize odors. Let the baking soda sit inside the shoes overnight for the best results.
  4. Remove the baking soda by using a vacuum or shaking your shoes out over a garbage can. Use a damp cloth to wipe away any excess baking soda, then let them air dry again.
  5. Reinsert the insoles into the shoes, then store them in a cool, dry place to prevent moisture from accumulating. Consider using shoe deodorizers or inserts to help keep the shoes smelling fresh.

By following these steps, you can effectively deodorize your running sneakers so they’re fresh and clean for your next run.