How to Clean Your Dirty Running and Sports Shoes
Running can be tough on your body, especially your joints and muscles. Running is also tough on your shoes. Over time, the pounding of sidewalks, trails, and treadmills takes its toll on your shoes, wearing down the soles and reducing traction. Instead of replacing your running and athletic shoes every few months, extend their lifespan by cleaning them regularly.
Regular maintenance and care of your sneakers is necessary for both performance and hygiene. Dirt and dust can easily cling to the fabric and laces when you’re doing your favorite outdoor workouts and physical activities. And that’s not to mention the odors that can build up when your shoes get soaked by rain or sweat. Luckily, there’s a simple routine you can follow to keep your shoes looking (almost) brand new.
For more information: Check out our guide on the best way to cleaning a yoga mat and how to clean your sportswear.
What you need to get started
Cleaning your sneakers takes about 30 minutes and only requires a few supplies that you probably already have at home.
This is what you need:
- Dishwashing liquid or laundry detergent
- Water
- Vinegar
- Toothbrush or other soft brush
- Sink or large bowl
Before you start cleaning, take a look at your shoes to see if they are past their prime. If your shoes are starting to fall apart or you see cracks in the soles, you’re probably just ready for a new pair of shoes. Here are some recommendations for the best shoes of the year for every type of workout:
Simple steps to thoroughly clean your sneakers
The following routine is best for standard running shoes made of nylon mesh, cotton, knitted polyester, and rubber.
- Brush off excess dirt
Use an old toothbrush or other soft brush and gently scrub away excess dirt, grass, mud and other particles. Make sure to scrub all sides and the outsole.
2. Clean the top
Start by removing the laces and insoles from the shoe and set them aside. Use the toothbrush to gently remove any excess dirt. Make a mild cleaning solution of water with a few drops of dish soap or dishwashing liquid. Then use the toothbrush or an old washcloth to wipe the shoes on all sides. Rinse thoroughly with warm, clean water.
Remove the insole and laces to thoroughly scrub every part of the shoe.
3. Clean the insoles
Your insoles will likely absorb the most amount of sweat, which means they will likely smell the worst and need a deeper cleaning than your uppers. One option is to place your laces and insoles in a mesh bag and machine wash them on a gentle cycle. This will give you a deep clean and a fresh scent.
If you prefer to hand wash, you can use the detergent and water solution mentioned above, or you can use a 1:1 ratio of vinegar and water. Regardless of which cleaning solution you use, scrub the insoles well and rinse with clean water.
4. Let your shoes dry completely
This is the easiest but most time-consuming part of the cleaning process. Allow your shoes to air dry completely before replacing the soles and laces and wearing them again. For the fastest results, bring your shoes indoors in a low-humidity room and place rolled-up paper towels inside each shoe (replace the paper towels if they absorb too much water).
You can also place your shoes in front of a fan to help them dry faster. However, do not put your shoes in the dryer or near a heat source. Heat will distort the shape of your shoes, can weaken the adhesive between the fabric and the outsole, and can even cause yellow stains.
Shoes made of cotton, nylon and polyester can usually be safely machine washed.
Can you wash running shoes in the washing machine?
It is usually a good habit to wash shoes by hand, some shoes are safe to put in the washing machine. To check this, look at the care label which is usually located on the underside of the tongue. It should tell you whether or not you can wash them in the machine.
Shoes made of cotton, nylon and polyester are generally safe to wash in the washing machine, but if you’re unsure, it’s best to err on the side of caution and hand wash them.
