Keeping your running shoes clean isn’t just about appearance; it’s also key to preserving their performance, comfort, and lifespan. From tackling muddy trails to pounding the pavements or exploring dusty paths, your running shoes are likely to encounter many elements that expose them to dirt. Knowing how to properly care for your shoes means they’ll stay fresher for longer, provide long-term support, and remain a reliable part of your running kit. From quick post-run wipe-downs to deeper cleans after a particularly muddy run, looking after your running shoes doesn’t have to be complicated. 

In this blog, we’ll guide you through the best ways to clean your running shoes, providing helpful tips for avoiding common cleaning mistakes that may cause damage, and advice on how to get the most out of your trainers. Whether you’re a road runner, trail enthusiast, or casual jogger, our easy cleaning tips will help you get the most out of every mile.

How often should I clean my running shoes?

The first question on every runner’s mind when it comes to cleaning their shoes is how often you need to do it. The answer to this common question depends on many factors such as how often you wear your running shoes, the types of terrain you run on, the various weathers you’ve encountered and how far you are running with each wear. For example, if you’re going out for a light jog on paved paths, your shoes are likely to need less cleaning than if you’re off-trail running or training for a long-distance run.

Taking these varying factors into account, the general consensus is that you should clean your running shoes when you notice a change in how they feel or if you start to notice an unpleasant odour. A little dirt here and there shows that your running shoes are getting good use and it is not harmful; however, if they are getting constantly caked in mud or they encounter wet conditions and therefore, frequently maintaining the cleanliness of your trainers is necessary to ensure they perform their best. To keep your shoes looking their best, we suggest spot-cleaning them after a particularly muddy run or giving them a thorough cleaning once every couple of weeks.

Can I put running shoes in the washing machine?

No, generally speaking, it's not recommended to put running shoes in the washing machine. This is not an effective way to clean your shoes as the machine's strong agitation and high temperatures can cause damage to the materials, adhesives, and the overall structure of the shoe. We will always recommend hand washing or spot cleaning as the safest and most effective way to clean running shoes. 

Even on low temperature and handwash cycles, this is not a recommended way to wash your shoes. Running shoes are made of various materials like fabric, leather, and plastic, which are not made to withstand the harsh washing cycle of a washing machine. The glue that holds these components together should also not be exposed to the high temperatures of the washing machine as it can cause the shoe to break down and lose its structure. Fully submerging your shoes in water can also cause damage to the various fabrics and adhesives. 

How to clean muddy running shoes

If you’re running outdoors, it's a given that your shoes will end up muddy at some point and knowing the best way to clean them is essential to maintaining their look and quality. Below is a step-by-step guide on how to easily clean muddy running shoes:

• Step one: Remove insoles and laces to clean these separately

• Step two: Brush off any loose dirt and debris from the shoe

• Step three: Prepare a cleaning solution of mild detergent and warm water. Do not use bleach or household cleaners.

• Step four: Using a soft brush or a cloth, scrub the shoes with the cleaning solution, paying close attention to any particularly stained areas and don’t forget to clean the outsole

• Step five: Use clean water and a cloth to remove any soap residue and allow shoes to air dry. Avoid putting your trainers in front of direct heat sources like radiators as this can damage the materials

The laces of your shoes can be washed separately by hand or in a washing machine if machine safe, and insoles can be cleaned with a cloth or a brush and left to dry. The above cleaning guide is suitable for running shoes made from all different materials, including leather, mesh and suede; however, remember to always refer to the manufacturer's care instructions for the specific running shoe to ensure you are cleaning them as recommended.

Top tip: Stuff your running shoes with newspaper after cleaning. Not only does this help absorb any moisture whilst drying, it can also help maintain the shape of the shoes.

How to maintain running shoes

To keep your running shoes in the best condition so that they continue supporting you mile after mile, you need to ensure you’re following all of the necessary maintenance steps to keep them protected. Along with regular cleaning, protecting your running shoes is all about extending their functionality to ensure they last for as long as possible. This includes storing your shoes correctly and using the right cleaners and damage preventers to keep them in the best condition possible.

Big Toe Hole Preventer Patches	Heel Hole Preventer Patches

With frequent use, your running shoes are likely to wear over time, creating holes in various places as a result of your running gait. However, just because a hole has appeared doesn’t mean that you need to throw them away, simply take precautions to protect your shoes and prevent further wear or stop the same problem from occurring in the future. These Big Toe and Heel Hole Preventer Patches allow you to extend the life of your running shoes by securing these applicators to the place in your shoe where your feet cause friction, to prevent holes from appearing.

Shoe Fresheners	Challenger Shoe Bag

Along with cleaning, keeping your shoes smelling fresh is another simple way to protect your running shoes and get the most wear out of them. Deodorisers like these Boot Banana Shoe Fresheners allow you to easily banish any unpleasant odours that occur in your shoes from frequent use. Made from lavender-infused fabrics with salts and minerals that absorb moisture and release a pleasant smell, simply shake the boot banana to release a fine mist powder that freshens your shoe and speeds up the drying process.

Storing your shoes correctly is also another way to keep them protected, so you can get the most out of them. Ensure that your running shoes are stored in a cool, dry and well-ventilated area at home in order to prevent the growth of mould or material degradation. If you’re travelling with your running shoes, a carrier such as this Challenger Shoe Bag helps to keep your shoes protected, however, it is vital they are not stored in here for an extended period of time to prevent any growth of mould or nasty odours from developing.

When should I replace my running shoes?

Although cleaning your running shoes can help prolong their lifespan, they won’t last forever, and therefore, you should look to buy a new pair of trainers when they start to show signs of wear. We recommend replacing your running trainers every 300-500 miles. If you’re unsure how many miles you have covered in your running shoes, we estimate that if you run approximately 15 miles per week you should look to replace your trainers every 5 to 8 months.

It’s important to note that many factors come into play when knowing when it's time to replace your running shoes, therefore, once you notice any major signs of wear and tear, or you start to notice a difference in the bounce of your shoes, it may be time to purchase a new pair. It may be worth considering a running shoe rotation and alternating between multiple pairs of running shoes to prolong the lifespan of your trainers. For more information on rotating your running shoes, head on over to our blog to see how this may be beneficial to your training.

Run for miles with Start Fitness

With the right care and attention, keeping your running shoes looking their best is simple when following our tips above. If you’re looking for the perfect pair of running shoes to keep you going mile after mile, browse through our full running shoe collection to find the right pair suited to your running style.