Cleaning running shoes works best when you go low-tech: gentle hand-washing, mild soap, and plenty of air-drying time. Machine-washing usually shortens their life and can damage cushioning and glue.

Quick Scoop

  • Use a soft brush and mild soap, not harsh chemicals.
  • Always remove laces and insoles before cleaning.
  • Never use a dryer or direct heat; air-dry only.
  • A baking-soda paste helps on dirty soles and whites.

Step‑by‑step cleaning

  1. Prep your shoes
    • Remove laces and insoles (if removable) so each part dries better and odors don’t get trapped.
 * Knock shoes together outside or over a bin to drop loose mud and grit.
  1. Dry brush the dirt
    • Use an old toothbrush or soft brush to gently scrape off dried mud from outsole, midsole, and upper.
 * Focus on grooves in the tread where grit and small stones build up.
  1. Mix a mild cleaning solution
    • For most running shoes: warm water plus a small amount of mild laundry detergent or dish soap.
 * For very dirty white soles or uppers: make a paste of equal parts baking soda and water.
  1. Clean laces and insoles
    • Soak laces in the soapy solution, rub between your fingers or a cloth, then rinse and air‑dry.
 * Wipe insoles with the same mild solution, then rinse lightly and let them dry completely before putting back.
  1. Scrub soles and midsoles
    • Dip your brush in the solution and scrub the outsole and midsole, wiping away dirty foam with a damp cloth as you go.
 * For stubborn stains, use the baking‑soda paste on the rubber and scrub gently, then rinse.
  1. Clean the uppers (mesh, knit, fabric)
    • Using a soft brush or cloth, work the mild solution into the upper in small circles, especially around the toe box.
 * Avoid soaking the shoe; use just enough liquid to lift dirt while keeping the foam midsole from getting waterlogged.
  1. Rinse and blot
    • Wipe shoes with a clean damp cloth to remove soap residue.
 * Blot with a microfiber towel or soft cloth instead of rubbing hard, which can wear the fabric.
  1. Air‑dry properly
    • Stuff shoes loosely with paper towels or plain paper to help them keep shape and draw out moisture. Replace if they soak through.
 * Let shoes dry at room temperature, away from radiators, heaters, or direct sun to protect glue and cushioning.

What NOT to do

  • Do not machine‑wash or machine‑dry: agitation and heat can warp cushioning and break down adhesives.
  • Do not use bleach directly on uppers; it can weaken fibers and cause yellowing.
  • Do not leave soaked in water; prolonged soaking can deform foam and cause odors.

Extra tips: odor and long‑term care

  • Sprinkle a little baking soda inside dry shoes between runs, then dump it out before the next use to reduce odor.
  • Rotate between two pairs so each can dry fully; this helps foam rebound and makes them last longer.
  • Spot‑clean mud as soon as possible so stains don’t set, especially on light uppers.

Mini TL;DR

Clean off loose dirt, scrub with mild soap (or baking soda paste for white soles), rinse with a damp cloth, and air‑dry with paper stuffed inside—no washing machine, no dryer.

Information gathered from public forums or data available on the internet and portrayed here.