To clean running shoes, let mud dry and brush it off, remove the laces and insoles, scrub the uppers and soles by hand with a soft brush and mild soapy water, rinse with a damp cloth and air dry them stuffed with paper, away from heat. Avoid the tumble dryer and hot washes, which weaken glue, shrink uppers and harden midsole foam. Hand washing takes about 15 minutes and is the safest method.
In this guide
What you need
- Soft brush or old toothbrush, plus a stiffer brush for the outsole
- Mild liquid soap or a shoe cleaner; see the best shoe cleaners
- Bowl of lukewarm water and two cloths
- Newspaper or paper towels
- Baking soda, optional, for odour
Do and do not
| Do | Do not |
|---|---|
| Brush off dry mud first | Scrub wet mud into the mesh |
| Use mild soap and cool or lukewarm water | Use bleach, strong detergent or hot water |
| Wash insoles and laces separately | Leave wet insoles inside the shoe |
| Air dry at room temperature | Use a tumble dryer, radiator, hairdryer or direct sun |
| Stuff with paper and change it once | Wear them again while damp |
Step-by-step: cleaning by hand
- Knock off loose dirt. Bang the soles together outdoors. If the mud is wet, let it dry first, then brush.
- Remove laces and insoles. Soak the laces in soapy water. Wipe the insoles with a soapy cloth, rinse lightly and stand them up to dry.
- Clean the outsole and midsole. Use the stiff brush and soapy water. A toothpick clears stones from the grooves.
- Clean the upper. Dip the soft brush in soapy water and work in small circles, lightly on mesh and knit. Do not soak the shoe.
- Wipe away soap. Go over the shoe with a cloth dampened in clean water.
- Dry. Stuff with paper, place in a ventilated spot at room temperature and replace the paper after an hour or two. Expect 12 to 24 hours.
- Reassemble only when everything is completely dry.
Can you put running shoes in the washing machine?
Most brands advise against it. If you choose to, limit the risk: remove laces and insoles, put the shoes in a mesh laundry bag or pillowcase with a couple of towels, use a cold, gentle cycle with a little liquid detergent and no spin if possible, and always air dry. Never machine wash shoes with leather or suede panels. More detail in how to wash shoes.
Related: How Should Boots Fit? A Part-by-Part Guide
How to dry running shoes quickly and safely
- Use a fan pointed at the openings; moving air is safer than heat.
- Swap the paper stuffing every hour for the first few hours.
- Keep them out of direct sunlight, which fades colours and can warp soles.
- See how to dry shoes for more methods.
Getting rid of smell
- Wash or replace the insoles; they hold most of the odour.
- Sprinkle baking soda inside overnight and tip it out in the morning.
- Rotate two pairs so each dries fully between runs.
- Wear moisture-wicking socks; see merino vs synthetic socks.
- More options in how to get rid of shoe odor.
Special cases
- White running shoes: a paste of baking soda and water lifts marks on midsoles; see how to clean white shoes.
- Trail shoes: rinse off mud with a hose or tap soon after the run, before it sets in the lugs.
- Waterproof (membrane) shoes: clean gently and re-treat the outer fabric when water stops beading; see the best waterproofing sprays.
- Grass stains: see how to get grass stains out of shoes.
How often should you clean them?
Brush off dirt after muddy runs and do a full clean every few weeks, or whenever they smell or look grimy. Cleaning will not restore worn-out cushioning: see how long running shoes last.
Frequently asked questions
Does washing running shoes ruin them?
Gentle hand washing does not. Hot machine washes and tumble drying can weaken glue, shrink the upper and damage the foam.
Can I use dish soap on running shoes?
Yes, a few drops of mild dish soap in water works well on mesh and rubber.
How long do running shoes take to dry?
Usually 12 to 24 hours at room temperature, faster with a fan and fresh paper stuffing.
Should I wash the insoles?
Yes, by hand with soapy water. Let them dry completely before putting them back.
