Keep Your Running Shoes Fresh: Washing Tips & Frequency

You know how gross running shoes can get – all that sweat, dirt, and who-knows-what building up mile after mile. The good news is, a little shoe care goes a long way. It'll keep your shoes in good shape for longer, help them perform their best, and keep your feet feeling great on every run.

Why Wash Your Running Shoes?

Clean Shoes Mean Better Performance and Health

Clean running shoes do more than just look nice—they really make a difference in how your feet feel and how well you run. When dirt builds up in the shoe, it stops the shoe from breathing and bending the way it should. This can change the way you run and make you less comfortable.

But it's not just about performance. Germs and fungus love to grow in sweaty, dirty shoes, especially around your toes. This can lead to athlete's foot, nail infections, and smells that just won't go away.

A clean inside of your shoe feels much better than a dirty one. When your shoes are clean and free of bacteria, there's less rubbing and fewer hot spots that can cause blisters on your heel and arch. This means fewer blisters and less irritation when you're running long distances or just wearing your shoes for a long time.

Make Your Running Shoes Last Longer

Dirt can act like sandpaper inside your shoes. Every time you take a step, the dirt rubs against the shoe, wearing down the foam and weakening the fabric. The part of the shoe that supports your ankle can also break down faster when sweat and dirt build up.

Your toes take the most pounding when you run, and dirt can flatten the cushioning in that area. This means you lose the bounce that makes good running shoes feel great. Cleaning your shoes regularly gets rid of the dirt before it can do lasting damage.

Think of cleaning your shoes as a way to save money. A good pair of running shoes that costs $150 and lasts for 600 miles with regular cleaning is a better deal than the same shoes that only last 400 miles because you didn't take care of them.

Eliminate Running Shoe Odor

Smelly shoes start with sweat but get worse when germs start growing in shoes that aren't washed. The toe box, where your toes are stuck for hours, is especially bad. Sweat trapped against the bottom of your foot is perfect for germs to grow.

Besides being embarrassing, smelly shoes mean there's a hygiene problem that can spread to your feet. Too many germs can cause skin irritation, infections, and even harm your toenails and skin.

How Often Should You Clean Your Running Shoes?

Most runners should wash their shoes every 25-30 miles. That means about once a week for regular runners, or every two weeks if you only run a few times a week.

Factors That Dictate Your Sneaker Washing Frequency

How often you clean your shoes depends on a variety of circumstances. If you're a heavy sweater, you'll need to clean your shoes more often—sometimes after every few runs—to stop germs from growing around the toes and heels. Trail runners have different concerns, with leaves and mud calling for more aggressive cleaning.

Think about where you normally run. City runners need to battle pollution and dust, while trail runners need to fight mud and leaves. Each requires a different type of cleaning.

How often you run also makes a difference. If you run every day, you should wash your main pair of shoes once a week. If you only run a few times a week, you can wait two weeks between washings.

A Basic Guide to Washing Your Running Shoes

The best way to know is to use your nose. If you smell something bad when you take off your shoes, germs have already started growing around your toes and the bottom of your foot. Don't wait—wash them right away.

Looking at your shoes also helps. If dirt is stuck in the mesh or the bottom is really dirty, it's time to wash them, no matter how many miles you've run.

Essential Prep for Washing Your Sneakers

Getting ready the right way makes cleaning easier and more effective. First, take out the laces completely. They hide dirt and stop you from cleaning the inside and tongue of the shoe well. Taking out the laces also lets you get to the opening around your ankle, where sweat and dirt build up.

Next, take out the insoles. These removable parts soak up the most sweat and smell since they touch the whole bottom of your foot. Washing them by themselves makes sure they get really clean and dry faster.

Knock off any loose dirt from the bottom of the shoe and use a dry brush to get rid of dirt from the top. This stops mud from turning into a sticky mess when you wash them and makes the whole cleaning process work better.

The Washing Process: Gentle Hand Cleaning

Fill a container with warm water and add a little bit of gentle soap. Don't use strong chemicals that can ruin the glue or damage the materials in your shoes.

Dip a soft brush or cloth into the soapy water and clean small areas at a time. Pay extra attention to the heel and front of the shoe, where your foot pushes the hardest when you run.

Gently scrub around the toes, where dirt usually gets stuck in the seams and mesh. The inside of the shoe needs careful cleaning because it bends a lot and traps dirt in the folds.

Rinse your sneaker well with clean water to make sure there's no soap left. Soap can bother your feet and attract more dirt when you wear the shoes again.

How to Dry Your Running Shoes the Right Way

Never use heat to dry your running shoes. Heat can ruin the glue, warp the foam inside, and make the outside crack or shrink. Instead, stuff the inside of the shoes with paper towels or newspaper to soak up the water and help them keep their shape.

Put your shoes in a place with good airflow, but not in direct sunlight. Air helps prevent mold and dries the whole shoe evenly, even deep inside where your foot touches the shoe.

It usually takes a day or two for shoes to dry completely, depending on how humid and warm it is. Trying to dry them faster with heat will damage the parts that support your ankle and cushion the front of your foot.

Mistakes to Avoid When Washing Running Shoes

The biggest mistake is putting running shoes in the washing machine without thinking about what they're made of. Some shoes can handle it, but others will fall apart from the strong spinning and hot water.

Never put wet running shoes in the dryer. The heat will ruin the foam cushioning, warp the plastic parts, and maybe even separate the bottom of the shoe from the top. Letting them air dry takes longer but keeps the shoe in good shape.

Don't use bleach or strong chemicals, especially on colorful running shoes. These can fade the colors, weaken the materials, and leave stuff behind that can irritate your feet.

Start Taking Care of Your Shoes Now

Clean running shoes make running better in every way, from how well you perform to how healthy your feet are. Washing them regularly stops them from smelling, makes them last longer, and keeps them supporting your feet like they should. Don't wait until your favorite shoes are too gross to wear—start a cleaning routine to keep them in top condition.