How to Wash Running Shoes: Cleaning and Care Tips

Running shoes pick up sweat, mud, dust and road grime over time. If left uncleaned, this can lead to odour, staining and material breakdown. Proper cleaning helps maintain hygiene, comfort and performance while extending shoe lifespan. 

Dirty shoes are not just a hygiene issue, they can also stain permanently. Anyone who has taken white running shoes through mud knows how quickly that becomes long-term damage that even bleach may not fully remove. 

A proper cleaning routine helps protect mesh, foam and adhesives while keeping shoes fresh and performing as intended. 

Learning to Wash Your Running Shoes Step by Step 

1. Before You Clean 

Remove laces and insoles 

Take laces and insoles out before cleaning. 

• Laces should be washed separately in warm soapy water 
• Insoles should also be cleaned separately using mild detergent and warm water 
• Avoid harsh detergents as they can break down cushioning materials 

Insoles can technically be washed in a machine, but hand cleaning is generally safer and helps preserve structure and comfort. 

Remove loose dirt first 

Before using water: 

• Tap shoes together outdoors to remove dried mud and debris 
• Use a soft brush or toothbrush to clean off remaining dirt 

This prevents grit from spreading during washing. 

2. Hand-Washing Method (Recommended) 

Hand washing is the safest way to clean running shoes. 

Step-by-step process 

1. Prepare cleaning solution 

• Warm water + mild detergent or dish soap 

2. Clean upper and outsole 

• Use a soft brush or toothbrush 
• Focus on mesh, midsoles, and outsole grooves 

3. Clean laces and insoles separately 

• Soak in warm soapy water 
• Lightly scrub and rinse thoroughly 

4. Rinse residue 

• Wipe shoes with a damp cloth 
• Do not fully soak shoes 

5. Dry properly 

• Stuff with paper towels or newspaper 
• Air dry in a cool, ventilated area 

Important notes 

• Be careful with detergents and bleach 
• Some shoes can tolerate stronger cleaners, but adhesives may degrade over time 
• Always check manufacturer guidance where possible 

3. Machine Washing (Use With Caution) 

Machine washing should only be used if absolutely necessary. 

Safe method 

• Place shoes in a pillowcase or laundry bag 
• Use cold water on a gentle cycle 
• Use mild detergent only 
• Wash separately from heavy items 
• Remove immediately after cycle finishes 

Avoid 

• Hot water 
• Fabric softener 
• High spin cycles 
• Tumble drying 

Machine washing increases the risk of foam and adhesive breakdown over time. 

4. Drying Running Shoes 

Proper drying is essential. 

Best method 

• Air dry in a shaded, ventilated space 
• Stuff shoes with paper to maintain shape 

Avoid 

Avoid	Why
Direct sunlight	UV can weaken materials and adhesives
Heaters or radiators	Heat can warp foam and glue
Tumble dryers	Can permanently deform structure

 

Drying typically takes 24–48 hours. 

5. Stain Removal 

Stains can be difficult to remove, especially on white shoes. 

• Mix baking soda with water to form a paste 
• Apply to stained areas 
• Gently scrub with a soft brush 
• Wipe clean with a damp cloth 

Some stains, particularly mud on white mesh, can become permanent if left too long. 

6. How Often to Clean Running Shoes 

• After muddy runs: Light clean immediately 
• Regular use: Deep clean every few weeks 
• Odour or buildup: Clean and air dry thoroughly 

Always air shoes out after every run. 

7. Preventing Odour and Extending Shoe Life 

• Rotate between two pairs of shoes 
• Wear moisture-wicking socks 
• Remove insoles regularly to air them out 
• Avoid leaving shoes in gym bags for long periods 
• Use deodorising products and protective sprays 

Footwear care products such as sneaker balls, sprays, and toe/heel protection products can help reduce wear and maintain freshness over time. These are commonly available through footwear care ranges online or in-store. 

Common Questions To Washing Your Running Shoes 

Can running shoes go in the washing machine? 

Only if the manufacturer allows it. Hand washing is still the safest option. 

Will washing damage cushioning or glue? 

Yes, if done incorrectly. Heat, harsh detergents and bleach can weaken adhesives and foam structures. 

Are trail shoes cleaned differently? 

Same process, but they usually require more pre-cleaning due to heavy mud buildup. 

Keep Your Gear Performing with SUMMIT Sport 

Keeping running shoes clean is an essential part of maintaining comfort, hygiene and performance. With the right cleaning routine and care products, runners can extend the life of their footwear and keep them performing longer.