The Best Way to Clean Running Shoes According to Reddit

Ever wonder why keeping your running shoes clean helps them (and you) perform better?

If you clean your running shoes properly, it usually takes under 30 minutes, and it can really make them last longer. Here’s a quick rundown:

1. First, brush off any loose dirt from the bottoms and tops of your shoes.
2. Take out the laces and insoles, and wash those on their own.
3. Then, gently hand wash the tops of the shoes with some mild soap and a soft brush – just don’t dunk them in water.
   Give them a light rinse with warm water.
4. Finally, stuff them with newspaper and let them air dry somewhere at room temperature for about 8 to 24 hours.

Whatever you do, don’t throw your running shoes in the washing machine or dryer. The heat and harsh tumbling can ruin the glue, warp the cushioning foam, and just make your shoes wear out much faster.

Even really good shoes will pick up mud, sweat, and grime after a few runs. This isn’t just about how they look, either. When dirt gets jammed into the treads, you lose grip. Wet foam can get squashed down, meaning less cushion. And those bacteria that love sweat? They cause smells and slowly break down the very materials that are supposed to support your feet on every single run.

Never machine wash or tumble dry running shoes. Heat and agitation break down adhesives, warp foam, and shorten shoe life.

The good thing is, you don’t need any fancy gear or pricey cleaners. Just a brush, some gentle soap, and a bit of your time will do the trick.

I’m Faisal S. Chughtai, and I’ve worked as a footwear specialist for years, helping runners pick out and take care of their shoes. That includes giving practical tips on how to clean running shoes so they stay comfortable and perform well. In this guide, I’ll explain everything you need to know to keep your shoes looking good, working great, and lasting for a long time.

Cleaning running shoes terms explained:

• adidas neo cloudfoam advantage clean
• adidas ultra boost cleaner
• best way to clean adidas ultra boost white

Essential Tools and Materials

Okay, before we really get into cleaning, let’s make sure we have all our supplies ready. You don’t need a fancy lab setup to do this right, but using the wrong tools can be a pretty common mistake that might mess up your mesh or weaken the glue.

Many people often ask us, “Is it okay if I just put these in the washing machine?” While some individuals might insist it’s fine, we usually suggest you avoid doing that, mainly to protect the special foam inside. For more details on what could go wrong, take a look at our guide: can-you-wash-sports-shoes-without-destroying-them.

Supplies Needed for Cleaning Running Shoes

You probably have all the stuff you need to clean your running shoes in your kitchen or laundry room. Here is what you should get to clean your running shoes:

• Mild Detergent or Dish Soap: Do not use bleach or chemicals. You can use a dish soap or a special cleaner that is good for the environment and shoes.
• Bristled Brush: An old toothbrush is really good for the top part of your running shoes. For the part you can use a brush that is a little harder like a vegetable brush or a special brush for shoes.
• Baking Soda: This is a thing to use to make the white parts of your shoes look good again and to make them smell fresh.
• Microfiber Cloths: These are great, for drying your shoes without leaving any stuff behind.
• Warm Water: Not water. You should use water to clean your shoes because it helps get the dirt out without damaging the glue that holds them together.
• Mesh Laundry Bag: If you want to wash your shoelaces in the washing machine you should put them in a bag so they do not get all tangled up.

If you’ve been running through the park and noticed green streaks, we have a specialized guide on how-to-get-grass-stains-out-of-shoes using these common household items.

Here is a step by step guide to cleaning running shoes by hand.

Hand washing is the way to clean running shoes. It lets you focus on the parts of the running shoes that get dirty easily without putting the shoe in a washing machine.

The process starts with a clean.

• You should never add water to mud on your running shoes.
• This will just make a mess that gets deeper into the running shoes.
• Instead let the mud on your running shoes dry.
• Then use a brush to knock the mud off your running shoes.
• For brands, like On running shoes you can do this too. 

 The process is similar but requires attention to the “Cloud” elements, which you can learn about in our how-to-wash-on-cloud tutorial.

Cleaning the Outsoles and Midsoles

The part of your shoe gets treated really badly. When mud gets stuck in the treads it is not just heavy it is also very dangerous. This mud can turn your trail shoes that are supposed to give you a lot of grip into shoes that are slippery, like racing tires, which increases your chance of slipping and falling. The Outsoles and Midsoles of your shoe need to be cleaned to get rid of this mud.

1. Tap the shoes together: Do this outside to remove loose pebbles and dried dirt.
2. Use a firm brush: Scrub the grooves of the outsole. If a rock is stuck, use a blunt tool like a flathead screwdriver or a “dirt pick” to pop it out.
3. Wipe the midsole: Use a damp cloth with a bit of soap and baking soda. This area often shows scuffs, and a gentle circular motion usually lifts them right off.
4. Special Debris: If you’ve stepped in something sticky, check out our guide on how-to-get-tar-off-shoes.

Refreshing the Laces and Insoles

You should not forget about the parts of your shoes that you cannot see. The Insoles are where bacteria like to grow the most because they get wet, from all the sweat that your feet make. This is why it is so important to take care of the Insoles.

• Laces: Remove them completely. You can scrub them by hand in soapy water or put them in a mesh bag and toss them in with your regular laundry. If they are white, a soak in a mild bleach solution (3 tablespoons per gallon) for five minutes can restore that “out of the box” glow.
• Insoles: Take them out. Scrub them gently with a sponge and soapy water. If they smell particularly “funky,” a mixture of vinegar and water with a drop of tea tree oil works wonders as a natural disinfectant.

For those wearing high-tech gear, be careful not to soak the internal components. We detail this in our guide on how-to-wash-oc-sneakers-without-ruining-the-tech.

Taking Care of Different Kinds of Materials

Running shoes are not all made the way. A shoe with mesh that you wear on the road needs to be taken care of differently than a shoe made of leather that you wear when you walk. The same thing is true for a shoe that you wear on trails. Running shoes, like the mesh road racer need care. So do leather walkers and waterproof trail shoes.

If you are trying to keep your light-colored kicks looking pristine, our guide on how-to-clean-white-on-cloud offers specific hacks for brightening up dull fabric.

Common Mistakes When Cleaning Running Shoes

I have seen a lot of things go wrong when people clean their running shoes. Things like the soles melting, the top part getting smaller and the foam not being soft anymore. People should watch out for these things that can really hurt their running shoes. There are four things that can be bad, for running shoes:

1. The Washing Machine: While some brands claim they are machine-safe, most technical running shoes use heat-activated glues. The hot water and friction can cause the sole to delaminate (peel off).
2. The Clothes Dryer: This is the #1 way to ruin shoes. High heat warps the foam and shrinks the upper. Your size 10 shoes might come out as a size 8.
3. Direct Sunlight: While it seems like a natural way to dry, UV rays can break down synthetic materials and fade colors.
4. Harsh Chemicals: Never use “industrial” cleaners or concentrated bleach on the uppers. It weakens the fibers, leading to premature holes.

Drying and Deodorizing Techniques

Drying is super important when cleaning running shoes. If you leave them wet for long they will get a bad mildew smell.

• That smell is really hard to get rid of.
• So drying shoes quickly is key.
• You must dry shoes away.
• Mildew smell, in shoes is bad.
• It makes shoes stink.
• Cleaning shoes is not enough.
• You must dry them too.
• Drying shoes is critical.
• It helps prevent smell.

The “Reddit Method” is simple: Newspaper.

1. Blot: After rinsing, use a dry towel to squeeze out as much excess water as possible. Do not wring or twist the shoe.
2. Stuff: Crumple up black-and-white newspaper (avoid the glossy color ads, as the ink can transfer) and stuff it firmly into the shoe. This absorbs moisture from the inside out and helps the shoe maintain its shape.
3. Wait: Place them in a well-ventilated room. Depending on the humidity, it can take 8 to 24 hours. Change the newspaper after a few hours if it becomes saturated.

For more on why the dryer is your shoe’s worst enemy, read our machine-washable-or-not-the-ultimate-running-shoe-cleaning-guide.

To keep them smelling fresh between deep cleans, sprinkle a little baking soda inside overnight and shake it out in the morning. This neutralizes the acids in your sweat that bacteria love.

Frequently Asked Questions

How often should I clean my running shoes?

This really depends on where I run with my running shoes. If I am a trail runner I should do a brush on my running shoes after every muddy run with my running shoes to keep the traction on my running shoes. For people who run on roads with their running shoes cleaning my running shoes every 4 to 6 weeks is usually enough for my running shoes. A good thing to remember is that if I can see dust on the mesh of my running shoes or if my running shoes start to smell bad when I enter the room it is time to clean my running shoes.

Can I put my running shoes in the dryer?

No I should not put my running shoes in the dryer. The heat from the dryer will ruin the foam that provides cushioning in my running shoes and melt the glue that holds my running shoes together. I should always let my running shoes air dry. If I am in a hurry I can put my running shoes in front of a fan on the floor. The moving air will help dry my running shoes without the bad heat.

What is the best way to clean my muddy trail running shoes?

First I should let the mud on my trail running shoes dry completely. If I try to clean my trail running shoes when the mud’s still wet I will just push the mud deeper into the mesh of my trail running shoes. Once the mud is dry I can use a brush to crack the mud off my trail running shoes. For the dirt, in the treads of my trail running shoes I can quickly spray them with a garden hose as long as I do not put my entire trail running shoes in a bucket of water.

At On Clouder we think it is very important to take care of your running shoes. Cleaning your running shoes is not just about looking nice when you start running. It is, about making sure the special parts of your shoes work properly. When your shoes get dirty the dirt can hurt the material and the soft parts inside. This happens because the dirt rubs against the shoes with every step you take. If you wash your shoes by hand you will be taking care of your money and your body. You will be helping your running shoes last longer and keeping your joints safe.

Remember to rotate your shoes—having two pairs allows one to fully dry and the foam to “recover” while you use the other. For more tips on maintaining your favorite sneakers, check out our Step-by-Step Guide to Cleaning Your Sneakers. Happy running, and keep those kicks fresh!