Good care won’t make a midsole last forever — once cushioning foam is compressed from hundreds of kilometres, no cleaning brings it back. What care does do is protect everything else: the outsole grip, the upper, the fit, and how pleasant the shoe is to run in. Look after a pair properly and it reaches the end of its cushioned life in good shape, rather than falling apart early.
Here’s how to clean, dry, and store running shoes — and the common mistakes that shorten their life.
Cleaning
Most running shoes are best cleaned by hand. It’s gentler than a machine and won’t stress the glued seams or the foam.
- Knock off loose dirt first. Bang the soles together outside and brush off dried mud with a soft, dry brush. Get grit out of the outsole grooves.
- Remove the laces and insoles. Clean them separately and let them dry on their own — it also lets the inside of the shoe air out.
- Use lukewarm water and a mild soap. A soft brush or cloth and a little gentle detergent is plenty. Work in small circles on the upper and outsole.
- Avoid harsh chemicals and bleach. They can discolour and weaken materials.
- Wipe, don’t soak. Use a damp cloth to rinse rather than submerging the shoes, then blot with a towel.
Skip the washing machine and tumble dryer. The spin cycle and heat can break down cushioning, warp the shape, and weaken the adhesives that hold a shoe together. It’s the fastest way to age a pair prematurely.
Drying
How you dry shoes matters more than most runners think, and it’s where the biggest mistake happens.
- Air dry at room temperature, in a well-ventilated spot.
- Keep them away from direct heat — no radiators, no hair dryers, no hot car, no sunny windowsill. High heat distorts the shape and weakens glued joints, exactly like a tumble dryer.
- Stuff them with newspaper or paper towel to absorb moisture from the inside and help hold their shape. Swap the paper out once it’s damp.
- Dry laces and insoles separately so nothing stays trapped and wet.
The heat point is worth repeating because it feels counter-intuitive when your shoes are soaked before tomorrow’s run — but forcing them dry with heat does real, permanent damage. Which is the best argument for a rotation: a spare pair means a wet shoe can dry slowly and safely instead of being rushed or ruined.
Storage
Where shoes live between runs affects how well they age, especially pairs you’re not using often.
- Cool, dry, and ventilated. Room temperature, out of direct sun and away from damp.
- Not in plastic bags or airtight boxes. Trapping moisture invites odour and mildew; shoes need to breathe.
- Don’t crush them. Avoid stacking heavy things on top or jamming them into a tight space — it deforms the midsole and upper. A shelf or rack is ideal.
- Mind the extremes. A hot car, a garage that bakes in summer, or a damp basement all age foam and adhesives faster.
For a pair you’re storing long-term, clean and fully dry them first, then keep them somewhere cool and dark.
Everyday habits that help
Small things, done consistently, add up:
- Loosen the laces and slide your foot out rather than crushing the heel — treading on the heel counter breaks it down.
- Don’t leave shoes damp in a bag after a run; air them out as soon as you can.
- Alternate pairs so no shoe goes out soaking wet or without a chance to air.
- Keep road and trail shoes for their surfaces — trail grit and grime wear road uppers quickly.
Dealing with odour
Odour comes from moisture and bacteria, so drying is half the battle. Beyond that: remove and air the insoles after damp runs, and let shoes dry fully between uses. If needed, a little baking soda left inside overnight can absorb smell. Avoid sealing shoes away while they’re still damp — that’s what breeds the problem.
What care can and can’t do
Be realistic about the payoff:
- Care extends the life of the outsole, upper, fit, and comfort, and keeps shoes hygienic.
- Care doesn’t restore a compressed midsole. When the cushioning is spent from mileage, the shoe is done as a running shoe no matter how clean it looks — see when to replace running shoes.
In other words, care keeps a pair worthy of the miles it has left; it doesn’t add cushioned miles that the foam no longer has.
Quick care checklist
- Clean by hand with mild soap and a soft brush; never machine wash.
- Air dry away from all direct heat; stuff with paper.
- Store cool, dry, and ventilated — never sealed in plastic or crushed.
- Remove insoles and laces to dry after wet runs.
- Rotate pairs so each one gets time to dry and air.
Key takeaways
- Care protects the upper, outsole, fit, and comfort — not the foam’s cushioning life.
- Heat is the enemy: no tumble dryer, radiator, or hot car. Air dry only.
- Store cool, dry, and breathable; don’t crush shoes or seal them in plastic.
- A rotation makes proper drying easy, because you’re never forced to re-wear a soaked pair.
Sources
- REI Expert Advice — How to Clean Running Shoes
- England Athletics — Running Shoe Maintenance: Cleaning, Drying, and Storage Tips
- Runners Need — How to Care for Your Running Shoes