How to clean running shoes (2026)
Quick Answer
Clean running shoes by removing loose dirt first, taking out the laces and insoles, then washing the upper and sole gently by hand with mild soap and water. Avoid washing machines, harsh cleaners and direct heat, because they can damage adhesives, cushioning and upper materials. Let the shoes air dry fully before wearing them again.
Overview
Running shoes last longer and feel better if you clean them little and often rather than waiting until they are heavily soiled. For routine care, brush off dried mud after runs, wipe away fresh dirt, and let shoes dry naturally between uses. When they need a fuller clean, hand washing is the safest option for most running shoes because it removes sweat, grime and odour without putting unnecessary stress on glues, foam midsoles and technical mesh uppers. Insoles and laces should be cleaned separately so you can reach the inside properly. The main risks are using too much water, soaking the shoes, scrubbing delicate uppers too aggressively, or drying them with heat. Those mistakes can warp the shape, weaken bonding, flatten cushioning and shorten the shoe's life. It also helps to treat cleaning as a quick inspection: check the outsole tread, upper fabric, stitching, eyelets, insole condition and any areas where the midsole or upper is separating. Dirt itself is not usually the biggest problem; trapped moisture, salt from sweat and repeated rough cleaning are more damaging over time. If your shoes have stubborn odours, deep staining, waterproof membranes or damage to bonded parts, be cautious. Basic cleaning is a home job, but repairs and specialist treatments are better left to a reputable shoe repair specialist or the manufacturer.
Who this is for
Runners who want to keep road or trail running shoes clean, reduce odour and spot wear early without damaging the shoes.
What you’ll need
- soft brush or old toothbrush
- soft cloth or sponge
- mild soap or gentle detergent
- lukewarm water
- paper towels or clean dry cloths
- optional: bowl for soapy water
- optional: baking soda or a shoe-safe deodoriser for odour
Before you start
Check the care guidance from the shoe manufacturer first, especially for knit uppers, waterproof membranes, carbon-plated shoes or suede details. Test any cleaner on a small hidden area if you are unsure. If the shoe has cracked foam, detached soles, torn uppers or damaged plates, cleaning will not fix it and rough handling may make it worse.
Step-by-step
- 1
Remove surface dirt straight away
After a run, tap the shoes together gently outside and brush off loose mud, grit and debris once it has dried enough not to smear. Wipe away fresh splashes with a damp cloth.
Why: Removing grit early stops it working deeper into mesh, seams and foam, where it is harder to remove and can increase wear.
- 2
Take out laces and insoles
Undo the laces fully and remove them. Take out removable insoles and set them aside for separate cleaning.
Why: This lets you clean the tongue, eyelets and inside of the shoe properly, and helps everything dry more evenly.
- 3
Clean the outsole first
Use a soft brush with water to clean the tread and sidewalls of the sole. Pick out trapped stones carefully by hand or with a blunt tool if needed.
Why: Cleaning the dirtiest part first stops you transferring heavy grit onto the upper and helps you inspect tread wear and lodged debris.
- 4
Wash the upper gently by hand
Dip a cloth, sponge or soft brush into mild soapy water and work over the upper in small sections. Use light pressure on mesh and knit areas. Wipe away soap residue with a clean damp cloth rather than rinsing the whole shoe under running water.
Why: Hand cleaning controls moisture and reduces the risk of damaging fabric, printed overlays, glues and cushioning.
- 5
Clean the insoles and laces separately
Wash laces in soapy water and wipe or gently scrub insoles. If insoles are very worn, cracked or hold persistent odour even after cleaning, consider replacing them if the manufacturer allows it.
Why: Insoles and laces trap most sweat and odour, so cleaning them separately gives a better result than washing only the outside.
- 6
Dry naturally and reshape the shoes
Blot away excess moisture with a dry cloth. Stuff the shoes loosely with paper towels or plain paper to help draw out moisture and hold their shape, changing the paper if it becomes damp. Leave the shoes to air dry in a well-ventilated place away from radiators, tumble dryers and strong direct sunlight.
Why: Natural drying protects adhesives, foams and upper materials from heat damage and helps prevent misshaping.
- 7
Reassemble and inspect before use
Once fully dry, put the insoles and laces back in. Check for sole separation, damaged stitching, flattened cushioning, worn tread, persistent odour or rough areas that may cause rubbing.
Why: A final check helps you spot whether the shoes are still safe and comfortable to run in, or whether they need repair or replacement.
Why this works
Running shoes are built from lightweight foam, fabric and bonded components that tolerate gentle hand cleaning much better than soaking, machine washing or heat. Controlled cleaning removes dirt, sweat and salts while preserving the shoe's structure and cushioning.
Common mistakes to avoid
- Putting running shoes in a washing machine without checking the manufacturer's care advice
- Drying shoes on a radiator, in a tumble dryer or with other direct heat
- Soaking the entire shoe for long periods
- Using bleach, strong solvents or harsh stain removers
- Scrubbing delicate mesh too hard and causing fraying
- Wearing shoes again before they are fully dry
Troubleshooting
Mud stains remain after cleaning
Let the area dry, then repeat gentle spot cleaning rather than scrubbing harder while wet. Several light passes are safer than one aggressive clean.
Shoes still smell after washing
Clean the insoles again, dry the shoes completely, and use a shoe-safe deodoriser or baking soda only if it is suitable for the materials. Persistent odour can mean bacteria deep in the insole or lining, and replacing removable insoles may help.
White marks appear after drying
These are often dried sweat or salt residue. Wipe the area again with a damp cloth and dry naturally.
The upper starts peeling away from the sole
Stop using the shoes for running until they are assessed. Cleaning will not repair failed bonding; seek a professional shoe repair service or contact the manufacturer.
The shoes feel stiff after drying
Flex them gently by hand once fully dry and wear them briefly indoors first. If stiffness remains in the midsole or upper, they may have been heat-damaged or are simply worn out.
Compare your options
Quick wipe-down after runs
Best for: Light road dirt, sweat and routine upkeep
Pros: Fast, low risk, helps prevent build-up
Cons: Not enough for deep dirt or odour
Full hand wash
Best for: Most dirty running shoes that need a thorough clean
Pros: Safest all-round method, good control over water and pressure
Cons: Takes longer and needs drying time
Professional cleaning or repair
Best for: Delicate materials, waterproof shoes, heavy staining or structural damage
Pros: Lower risk for specialist shoes, can address repairs
Cons: Costs more and may not be worthwhile for heavily worn shoes
| Option | Best for | Pros | Cons |
|---|---|---|---|
| Quick wipe-down after runs | Light road dirt, sweat and routine upkeep | Fast, low risk, helps prevent build-up | Not enough for deep dirt or odour |
| Full hand wash | Most dirty running shoes that need a thorough clean | Safest all-round method, good control over water and pressure | Takes longer and needs drying time |
| Professional cleaning or repair | Delicate materials, waterproof shoes, heavy staining or structural damage | Lower risk for specialist shoes, can address repairs | Costs more and may not be worthwhile for heavily worn shoes |
Alternatives
- Use a dedicated shoe-cleaning foam or wipes if the manufacturer says they are suitable for the materials
- Rotate between two pairs of running shoes so each pair can dry fully between runs, reducing the need for deep cleaning
Pro tips
- Brush off trail shoes as soon as possible after muddy runs, before dirt dries hard into the tread and upper
- Keep a soft brush near the door so routine cleaning becomes quick and easy
- Stuffing shoes with paper while drying helps with both moisture removal and shape retention
- If you run in rain often, remove the insoles after each run to help the inside dry faster
- Cleaning is a good time to compare left and right shoe wear, which can highlight gait issues or uneven use
Safety notes
- Do not use strong chemical cleaners unless the shoe manufacturer says they are safe for that material
- Be careful when removing trapped stones or debris from the outsole so you do not puncture the upper or injure your hand
- Do not run in shoes with loose soles, exposed plates or damaged uppers that affect fit or stability
- Allow shoes to dry fully to reduce the risk of skin irritation and blisters from damp linings
What this guide does not cover: This guide covers general care for standard running shoes. It does not provide brand-specific instructions for every material or specialist repair methods for structural damage.
Cost considerations
Routine hand cleaning is low-cost and can help shoes last longer by preventing avoidable material damage. Professional repair or cleaning only makes sense if the shoes are otherwise in good condition; for heavily worn running shoes, replacement may be better value.
Frequently asked questions
Can I put running shoes in the washing machine?+
Usually it is better not to. Many manufacturers advise hand cleaning because machine washing can damage adhesives, foam cushioning and uppers. Check the brand's care instructions for your exact model.
How often should I clean my running shoes?+
Do a quick brush or wipe after dirty runs and let them dry properly after every wet or sweaty use. Give them a fuller hand clean when dirt, smell or staining starts to build up, or when you cannot remove debris with a simple wipe.
How should I dry them?+
Air dry them naturally in a ventilated place away from direct heat. Remove insoles, loosen the opening and use paper to help absorb moisture and keep their shape.
Can I use bleach or strong stain remover?+
It is best to avoid harsh products unless the manufacturer specifically says they are safe. Strong chemicals can discolour fabric and weaken glues or coatings.
What are the warning signs that my shoes need more than cleaning?+
Watch for sole separation, torn mesh, flattened cushioning, worn tread, persistent bad odour that returns quickly, or rubbing caused by misshaping. Those are signs of wear or damage, not just dirt.
Sources & references
Guidance on this page is traced to documented sources. Last checked 25 September 2026.
- Nike Support · manufacturer
Supports hand cleaning with mild soap, avoiding washing machines, and air drying away from heat.
Basic cleaning and drying principles for running shoes change slowly, though brand-specific care advice can vary by material and model.