How to Clean Running Shoes
What You'll Need
- Small amount
- Bowl
- 1
- 2
- For odor
Step-by-Step Method
Take out laces and insoles. Wash insoles separately: scrub with soapy water, rinse, air dry. Hand-wash laces.
Tap soles together to remove loose dirt and rocks from the tread. Use a soft brush on the upper.
Dip a soft brush in warm soapy water. Gently scrub the upper in circular motions. For mesh: use light pressure. For synthetic overlays: scrub more firmly.
Scrub the rubber outsole and foam midsole with the brush. A Magic Eraser works well on white midsoles.
Stuff with paper. Dry at room temperature with good airflow. Takes 12-24 hours.
- Never machine wash running shoes (damages midsole cushioning foam)
- Never put in the dryer (heat warps EVA foam permanently)
- Do not soak shoes (foam absorbs water and degrades)
- Do not leave dirty shoes in your gym bag (bacteria thrive in warm enclosed spaces)
- Alternate between 2 pairs of running shoes. Midsole foam needs 24-48 hours to fully recover its cushioning between runs.
- Clean after every 3-5 runs to prevent sweat salts from degrading the mesh.
- Running shoes should be replaced every 300-500 miles regardless of appearance. The midsole loses cushioning before the upper shows wear.
Frequently Asked Questions
Every 300-500 miles of running, regardless of how they look. Midsole foam compression is invisible but reduces impact protection. Track your mileage in a running app. Heavy runners and those who run on hard surfaces need replacement closer to 300 miles.
Sources & Methodology
Running shoe care based on guidelines from Brooks, ASICS, and Nike. Midsole replacement intervals (300-500 miles) from sports medicine and running industry standards.
Last reviewed: March 20, 2026