Running is not just a form of exercise; it’s a lifestyle for many of us. As we pound the pavements or tread the trails, our running shoes inevitably pick up dirt and grime along the way. Keeping running shoes clean is essential for both hygiene and extending the life of the shoes. If you’re also using these shoes on a treadmill, you’ll want to make sure that dirt doesn’t get onto the tread belt. I’ve had to wipe down many a tread belt over the years due to the dust I’ve carried onto it with my shoes.
Every now and then, a shoe-cleaning is in order. Photo by Brian Boyce
How To Hand Wash Running Shoes
Hand washing running shoes can seem daunting, but with the right approach, you can get them looking and feeling fresh again.
- Begin by removing excess dirt from your running shoes. Tap the soles together above a trash can or outdoors. Start by softly sweeping away any loose dirt from your running shoes using a soft brush or a gentle cloth. This will help prevent scratching the material. For tougher grime trapped in the grooves of the sole, cautiously extract it with a slim implement such as a toothpick, taking care to not damage the shoe.
- Begin by preparing a cleaning solution in a bowl or sink by combining lukewarm water with just a touch of mild detergent. If you’re keen on using products designed specifically for footwear, consider using a commercial shoe cleaning formula instead for professional-level results.
- Immerse your sneakers gently into the soap solution, taking caution to avoid drenching the fabric too much. Then, meticulously clean the soiled sections with a brush or sponge, paying special attention to areas composed of more sensitive materials.
- Make sure to give your running shoes a comprehensive rinse, being careful not to immerse them completely, as this can lead to the shoes retaining too much water. After rinsing, use a towel to gently dab away any remaining moisture on the surface, setting the stage for them to dry in the open air.
Expect your shoes to require some time to dry thoroughly. Patience is key to ensuring your running shoes are ready for your next adventure while keeping the materials intact and comfortable.
To avoid excessive washes of your running shoes, we recommend having separate pairs for shoes for outdoor running and indoor/treadmill exercise.
Depending on how dirty the shoes are, you might want to use a sink for the process. Photo by Brian Boyce
Can I Pre-Treat Stains?
Absolutely. Let’s face it, there’s a big difference between stepping on bubble gum and just running through the dirt. I frequently run on country roads and occasionally step in some doggie droppings. Common stains you’ll find on running shoes include mud of course, blood, dog droppings, and grass stains. I’ve also come back from a run and found used motor oil or tar on my shoes. Depending on the road surface, it’s tough to know what you’ll come back with.
Pre-Treating Stains:
- Pre-mix laundry detergent with water in a small bowel. If you have colored shoes, be sure to avoid a bleach-based detergent. Another option includes vinegar. You can also find some commercial stain-removers used for regular laundry such as this one here I’ve used myself.
- Apply the detergent mixture directly onto the stain until it’s soft and damp.
- Allow the detergent mixture to sit on the stain at least 15 minutes.
- After the stain has dried, scrub the stain with the detergent mixture and repeat the steps performed in hand-washing shoes.
Can I Wash Running Shoes in the Washing Machine?
The short answer is yes—however, there are precautions to take to protect your shoes through the process.
Preparation for Machine Wash:
- Start by removing loose dirt with a soft-brush or cloth as you would when hand washing.
- The settings you choose can make or break your washing machine experience:
- When it comes to cleaning your running shoes, opt for the gentle cycle on your washing machine and stick to cold water to ensure the shoes’ materials remain undamaged. For added protection throughout the washing process, tuck your sneakers into a mesh laundry bag. This simple step will provide an additional safeguard, keeping your shoes secure as they get clean.
- When cleaning your running shoes, it’s best to steer clear of bleach and fabric softener as these can cause the materials to deteriorate. Also, either fasten the laces tightly or take them out completely to prevent them from getting tangled or causing harm to the shoes during the washing process.
Air dry your shoes properly, steering clear of direct heat sources to maintain their shape.
Tips For Drying Running Shoes After Washing
Drying your running shoes correctly is non-negotiable for proper shoe maintenance. Improper drying can lead to problems such as odor, mold, or even material degradation.
- To ensure a thorough clean and quicker drying time for your running shoes, start by taking out the insoles and laces. This will not only help them to dry more effectively but also allows you to clean these components individually if needed. After washing your shoes, stuff them with newspaper or towels, which will absorb any excess moisture from inside the shoes.
- Find a spot with plenty of airflow or set up near a fan to ensure your running shoes dry consistently. Should you have access to a shoe dryer, it’s perfectly fine to use for this purpose. However, resist the urge to toss your sneakers in a traditional clothes dryer. If the weather is nice out, I like to set my shoes out in the sun to dry by way of the wind.
- Leave them undisturbed to dry, which can take up to 48 hours in some climates or conditions.
By taking the time to wash and dry your running shoes properly, you’re not only maintaining their appearance—you’re also preserving their functionality and lifespan. This careful maintenance routine will keep you and your running shoes hitting the ground running for many more miles to come.
Setting the shoes outside on a porch to dry can help freshen up the process. Photo by Brian Boyce
Tips Eliminating Odor From Insoles
Sometimes I have to consider the expected lifespan on the running shoe. I run so much it’s not uncommon for me to go through a pair of shoes a year. It’s also pretty easy to simply buy new insoles online from Amazon.com. like these. If you’re into High Intensity Interval Training (HIIT) you’ll probably want the extra support anyway. But, if you’re wanting to keep the shoes and just eliminate odor, here are some simple tips.
- Mix water and vinegar in a clean spray bottle. You can also squeeze lemon juice into the mixture for added power. Depending on the level of odor inside the shoes, I’d either mist or dampen the inside of the shoes with the spray. You can do this after every use if desired.
- Take the insoles out and use rubbing alcohol to scrub down the soles then put back inside the shoes once dry. This doesn’t just kill odor, but also bacteria and germs.
- The good old-fashioned approach is to use a few dashes of baking soda inside the insole. If you wear white socks you’ll never notice, but if you happen to wear colored socks while running you’ll want to be sure and spread the soda around so it doesn’t clump and stain the socks.
- Or every now and then I’ve just directly sprayed an air freshener into my shoes.
If you’re considering adding a treadmill to your workout routine, check out our independently selected best treadmills.