We’ve all been there—ignoring our shoes just one too many times, only to regret it later. Believe me, I’ve done this way more times than I’d like to admit.
A couple of weeks ago, I was trail running up Batur Mountain, just like any other day. But that day? It was pouring rain, and the trail turned into a giant mud pit. My shoes were covered in so much mud, they could’ve been mistaken for clay sculptures.
The next day, I went to grab them for another run—and let’s just say, they could’ve been their own hazard zone. They were a total wreck, and the smell? Let’s just say it wasn’t anything I’d want to breathe in. I had to take them to a shoe repair guy to save them from the damage I caused.
Don’t let this happen to you. Let me show you how easy it is to clean your shoes and keep them lasting longer.
Why Shoe Care is About More Than Looks
Clean shoes don’t just look good—they help you run better and feel more comfortable. Ever run in shoes full of mud? You’re basically asking for a slip and fall.
I ignored cleaning my shoes after a race, thinking they’d be okay, but trust me, they weren’t. By mile 5, I felt like I was running on a beach. All that dirt wore down the soles, and I could feel my grip slipping.
Taking care of your shoes now can save you headaches later.
The Comfort Factor: Clean Shoes = Happy Feet
Running in shoes that feel like they’re falling apart? Worst feeling ever. But dirty shoes mess with how they feel, too. Sweat and dirt build up, and next thing you know, your shoes are uncomfortable.
I learned this the hard way. I once went on a long run with shoes that needed cleaning, and by mile 10, I had blisters in spots I didn’t even know were possible.
Clean shoes? They keep your feet happy and blister-free, mile after mile.
How Often Should You Clean Your Shoes?
How often you clean your shoes depends on how much you run and the conditions you run in. If you’re running often, try cleaning them every couple of weeks. After a muddy trail run or a rainy race, clean them ASAP.
Pro Tip: I’ve skipped cleaning my shoes too often, and every time, it bites me back.
What You’ll Need for the Job
Let’s make this easy. Here’s what you need to clean your shoes the easy way:
• Mesh laundry bag (for the laces)
• Heavy-duty detergent (athletic shoe cleaner is key)
• Baking soda (for those stinky insoles)
• Scrub brush (old toothbrush works great)
• White tissue paper or towels (to help dry and keep shape)
• Bucket of warm water (avoid hot water, it can damage the shoes)
Gear List for Cleaning Like a Pro
Get the right tools, and you’ll see how much easier it is:
• Soft Bristle Brush: Perfect for scrubbing the uppers without damaging the fabric. Think of it as your shoe’s gentle massage therapist.
• Firm Bristle Brush: For those outsoles that’ve been caked with mud, grit, and who knows what else. This is the heavy-hitter you need to get into the nooks and crannies.
• Dirt Pick: Ever have a rock stuck deep in your shoe tread, and it feels like it’s going to be there forever? Grab a toothpick or a specialized dirt pick to get those tiny stones out.
• Washing Soda: This stuff is like a secret weapon for shoe cleaning. When you mix it with warm water, it works wonders for breaking down dirt, stains, and that post-run funk.
• Mesh Laundry Bag: If you’re putting laces and insoles through the wash, do yourself a favor and toss them in a mesh laundry bag. You’ll avoid the tangling mess and save your gear from any unnecessary damage.
Invest in these basics, and you’ll be cleaning like a pro.
Step-by-Step: How to Clean Your Running Shoes
Forget the washing machine. I’ve been there, and it’s not worth it. Here’s how to do it by hand, the right way.
- Remove Insoles and Laces
First thing’s first: take out the laces and insoles. This is the most basic step, but it makes a huge difference. Don’t let dirt hide in places you can’t reach. An old toothbrush works great for getting into the eyelets and cleaning out dirt. - Use the Right Detergent
When I first started cleaning my shoes, I used regular laundry detergent. Bad move. It’ll wear down the fabric and the glue that holds the shoes together. Get a cleaner specifically made for running shoes, like Nikwax Tech Wash or Sport Shoe Wash. These are designed to be gentle on the materials while still getting the job done. - Scrub the Insoles
Your insoles can get pretty funky if you don’t clean them. Scrub them gently with soapy water and a brush. Don’t soak them—they’re made of foam, and soaking them could ruin their shape. Once cleaned, let them air dry. - Wash the Shoes
Fill a bucket with warm water (not hot!) and add your detergent. Let the shoes soak for a while, then scrub the soles and uppers with a sponge. For any tough spots or stubborn mud, use the toothbrush to get into the nooks and crannies. - Dry the Shoes Properly
Don’t even think about throwing them in the dryer. The heat will melt the glue and shrink the materials. Instead, stuff your shoes with tissue paper or towels to absorb moisture and help keep their shape. Let them dry in a cool, dry place—away from direct sunlight.
Soaking Method: Deep Clean That Funk
Sometimes, regular cleaning just won’t cut it. For those shoes that have seen a little too much action—whether it’s mud, sweat, or a mix of both—it’s time for a deep clean. Here’s a pro tip: if you’ve got shoes that need some serious TLC, it’s time to soak them.
Mix up a hydrogen peroxide, washing soda, and detergent solution. Here’s the breakdown:
• 1/2 cup hydrogen peroxide (this stuff’s a miracle worker)
• 1/2 cup washing soda
• 2 tablespoons laundry detergent
Dump your shoes into a bucket or sink with this mixture and let them soak for at least an hour. If they’re really grimy, you can leave them soaking for up to 8 hours—this gives the grime time to break down. After soaking, give them a good scrub with a stiff brush to get those tough stains out. Rinse them well, and don’t forget to air dry. This deep-cleaning method will leave your shoes looking fresh and feeling like new, so you can hit the ground running—without the stank or stubborn stains.
Shoe Material Care: Don’t Forget About Gore-Tex® and Others
Now, if you’re rocking shoes with special materials—like Gore-Tex®—you’ve got to show them some extra TLC. Gore-Tex® is great for keeping water out, but it needs to be treated carefully to maintain its performance. Regular soap and harsh detergents? Nope, that can break down the water-resistant membrane.
Instead, grab a specialized shoe cleaner that’s designed for high-tech materials. A gentle clean will keep your shoes’ water resistance intact, and you won’t end up with soggy feet halfway through a run. Trust me, I’ve learned the hard way!
Drying Tips: Patience Is Key
Listen up: drying your shoes the wrong way is a rookie move. I get it—you want them ready for your next run ASAP, but no direct heat. Don’t toss them in the dryer or leave them by the heater. That intense heat will mess with the glue, shrink the fabric, and warp the shape.
What you want to do is air dry them in a mild-temperature spot. Stuff the shoes with some paper towels or newspaper to help absorb the moisture and keep the shape intact. Let them dry naturally—this isn’t a race. If you’re really in a pinch, using a fan can speed things up, but let’s be honest—giving your shoes time to dry properly will help them last longer. Patience, my friend.