How to Clean Your Running Shoes

Keeping your running shoes clean keeps them looking good. More importantly, it also can extend their life and keep the traction in tip-top shape. Although you might be tempted to throw your ASICS in the washer or dryer, that risks interfering with the construction of your shoes.

Instead, you’ll need a few simple tools, including a soft-bristled brush like a vegetable brush, mild soap or special footwear cleaner, and a hose or sink. Unless you run through heavy muck, you’ll probably only need to do this every few months. There are a few simple steps to follow, and then your shoes will be clean, fresh, and ready for your next run.

Clean the Outsoles

The treads of your shoes can accumulate serious buildup. Keeping them clean not only improves traction, but also minimizes the chances that you’ll track invasive species of plants into areas they don’t belong. Start with running shoes that are totally dry. Use a brush to loosen up caked-on debris, and clear the treads of any gunk. If you're having a tough time getting it off, use a hose or faucet to rinse over the outsoles and scrub them again until everything's clean.

Clean the Uppers

Once you've got the outsoles clean, it's time to tackle the uppers. If you have a lot of debris inside the shoes, use your vacuum to clear it out. Then, take the laces out of each shoe. Take any liners and the insoles out of the shoes and set them aside. Use a simple soap and water solution or a cleaner made especially for athletic shoes to scrub the uppers. Rinse them thoroughly until the water runs clean. If you have waterproof running shoes, refresh the waterproofing on the fabric.

Insoles 101

As you run, you sweat. The insoles absorb a lot of that sweat, along with any moisture that may leak in otherwise. That creates a breeding ground for bacteria. And that bacteria is what leaves your running shoes smelling funky. But with regular cleaning, you can minimize odor.

There are three popular ways to clean insoles. Use mild soap and water, a mixture of baking soda and water, or a mix of water and vinegar. Scrub the insoles with your preferred cleaner. Rinse them until the water runs clear and there are no suds. Then, set them aside to let the insoles dry.

Are your insoles particularly funky? Fill a sink or small bucket with an equal measure of white distilled vinegar and water. Add a few drops of tea tree oil, which has antibacterial properties. Let the insoles soak for three hours before rinsing them in fresh water and allowing them to dry thoroughly overnight.

Let Those Shoes Dry

Letting your running shoes dry completely is every bit as important as any other step. Don't place them near a heat source or in a clothes dryer, both of which can cause them to lose their shape or damage the adhesives in the construction of the shoes. Ideally, place them in a spot with plenty of ventilation and low humidity. If you need to speed things up, place wadded-up newspapers into the shoes or place them near a fan while they dry.

Once they’re dry, use polish or leather conditioner to touch up and protect leather running shoes. If you have fabric shoes, consider using a protective spray to help keep them stain- and dirt-free between cleanings.