How to Clean Your Dirty Running and Workout Shoes [CNET]

Our fitness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

Try this easy cleaning routine to extend the lifespan of your athletic shoes.

Macy Meyer is a North Carolina native who graduated from UNC-Chapel Hill with a BA in English and a second BA in Journalism. Macy is a Writer on the CNET How-To team, covering a variety of topics, including home security, fitness and nutrition, smart home tech and more. In each article, Macy helps readers get the most out of their home, tech and wellness. When Macy isn’t writing, she’s volunteering, traveling, walking her dog, Holden, or watching sports.

Expertise Macy covers a variety of topics for the CNET How-To team. Credentials

• Macy has been working for CNET for coming on 2 years. Prior to CNET, Macy received a North Carolina College Media Association award in sports writing.

Running can be hard on your body, especially your joints and muscles. Running is also hard on your shoes. Over time, pounding the pavement, hiking trails and treadmill takes a toll on your footwear, wearing down the soles and reducing traction. Rather than replace your running and workout shoes every few months, keeping up a consistent cleaning routine can lengthen the lifespan. 

Regular maintenance and upkeep of your athletic shoes are necessary for both performance and hygiene. Grime and dirt can easily get caked on the fabric and laces as you do your favorite outdoor workouts and physical activities. That’s not to mention the smells that can accumulate when your shoes get soaked from rain or sweat. Luckily, there’s a simple routine you can follow to make your shoes look (almost) brand new. 

For more: Check out our guide on the best way to clean a yoga mat and how to clean your workout clothes.

What you’ll need to get started

Cleaning your workout shoes should only take about 30 minutes and only requires a few supplies that you probably have lying around your home already. 

Here’s what you’ll need:

• Dish soap or laundry detergent
• Water
• Vinegar
• Toothbrush or other soft bristle brush
• Sink or large bowl

Before you get started with cleaning, examine your shoes to see if they’re past the point of help. If your shoes are starting to come apart or you find cracks in the soles, you’re probably just due for a new pair of shoes. Here are some recommendations for the best shoes of the year for every workout type:

• Best Weightlifting Shoes
• Best Walking Shoes for Men
• Best Walking Shoes for Women
• Best Running Shoes for Men
• Best Running Shoes for Women
• Best Men’s Hiking Shoes and Boots
• Best Workout Shoes for Any Type of Workout

Easy steps to deep clean your athletic shoes

The following routine is best for standard fabric running shoes made out of nylon mesh, cotton, knit polyester and rubber.

1. Brush off excess dirt

Using an old toothbrush or other soft bristle brush, gently scrub away excess dirt, grass, mud and other particles. Make sure you scrub all sides and the outsole well. 

2. Clean the uppers

Start by removing the laces and insoles from the shoe and set aside. Use the toothbrush to gently remove any additional excess dirt. Create a gentle cleaning solution of water with a few drops of detergent or dish soap. Next, use the toothbrush or old washcloth to wipe down shoes on all sides. Rinse thoroughly with warm, clean water. 

3. Clean the insoles

Your insoles likely absorb the most amount of sweat, which means they probably smell the worst and require a deeper clean than your uppers. One option is to place your shoelaces and insoles in a mesh bag and machine wash on a gentle cycle. This ensures a deep clean and a fresh smell. 

If you’d rather hand-wash, you can use the water and detergent solution mentioned above, or you could use a 1:1 ratio mixture of vinegar and water. No matter what cleaning solution you use, scrub the insoles well and rinse with clean water.

4. Dry your shoes completely

This is the easiest but most time-consuming part of the cleaning process. You should allow your shoes to completely air dry before reinserting the soles and laces and wearing them again. For quickest results, place your shoes inside, in a low-humidity room and place balled-up paper towels inside each shoe (change the paper if it soaks up too much water). 

You can even place your shoes in front of a fan for faster drying, but refrain from putting your shoes in the dryer or near a heat source since heat distorts the shape of your shoe, can weaken the adhesive attaching the fabric to the outsole and can even lead to yellow staining. 

Can you machine-wash running shoes?

It’s usually best practice to hand-wash shoes, some shoes are safe in the washing machine. To check, find the care label usually located on the underside of the tongue. There, it should tell you if you can machine-wash or not. 

Cotton, nylon and polyester shoes are normally safe in the machine, but if you’re unsure, definitely err on the side of caution and opt to hand-wash. 

More cleaning hacks for you to try

• Want That Organized TikTok Fridge Look? Here’s What You’ll Need
• 14 Cleaning Tools That’ll Make You Excited to Clean
• How Often Should You Clean Your Makeup Brushes? We’ll Explain
• Try These Easy Tricks to Remove Stubborn Makeup Stains From Your Bedding
• Time for a Closet Clean Out? Here’s How to Declutter

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.