How To
How to Clean Running Shoes: A Step-by-Step Guide
Still smashing that New Year’s resolution? Training for a (fast approaching) spring race? Or just romanticising your daily jogs? Chances are your beloved running shoes could be looking a bit worse for wear, but here’s the good news: cleaning them is way easier than you think. A quick refresh can make them look better, smell fresher, and even help them last longer – all you need is 20 minutes and a bit of TLC.
So, here’s your no-stress, runner-approved guide to cleaning your running shoes properly, so you can get back on the road (or the trails) with your shoes looking as good as new – no hassle required. Ready to get stuck in?
How to Clean Running Shoes
Before you start, grab:
A sponge or cloth
Mild detergent or washing up-liquid
A dry, soft brush (a shoe brush or old toothbrush works perfectly)
Baking soda
Warm water
Paper towels or newspaper
How to Clean Running Shoes: Step-by-Step
- Brush off dirt
We know the instinct is to run muddy shoes straight under the tap – but don’t. Water actually pushes dirt deeper into the mesh and foam. Instead, knock your shoes’ soles together to remove loose dirt before using your dry brush to clean the fabric, stitching, and sole grooves. Our top tip? Use a cocktail stick to dig out any stones and stubborn dirt.
- Remove insoles & laces
Next, remove laces and insoles (trust us: your shoes will dry fast and smell better if you clean these separately). Wash laces in warm soapy water and gently wipe insoles with a damp cloth. While your insoles dry, sprinkle a little baking soda on them – it absorbs moisture and helps fight odour-causing bacteria, helping your shoes stay fresher for longer.
- Hand wash (no soaking!)
Mix warm water with a small drop of washing-up liquid and use your brush or cloth to gently scrub any dirty areas, before wiping away any leftover soap with a clean, damp cloth. Remember to avoid fully soaking the shoe (soaked = damaged) and don’t forget to clean the heel area – sweat salt builds up here and can cause dreaded rubbing or blisters later.
- Refresh the midsole
That foam midsole? It collects dirt fast – and makes your shoes look way older than they are. Take your damp sponge and gently rub your shoe’s foam and outer sole (but don’t scrub too hard – the foam is softer than it looks). Top tip: clean midsoles help you spot compression lines early, so you know when it’s time for a new pair.
- Leave to dry (properly)
And the most important step? Stuff your shoes with newspaper or paper towels and leave them to dry at room temperature. Change the paper after an hour or two if it gets damp. Avoid radiators, tumble dryers, hair dryers, or direct sunlight – heat warps foam and weakens glue. If you need to speed things up, place them near a fan: moving air = safe drying.
Ready for your next run? Your shoes certainly are. If you want to keep your favourite pair in top shape, check out our shoe care collection. And if you’re on the hunt for another pair to add to your race day rotation? Don’t miss The Ultimate Guide to Running Shoes: your go-to for finding the perfect fit.