How to Clean and Care for Running Shoes the Right Way, by Material

Running shoes typically use several different materials in the same pair: an upper made of mesh or knit fabric, a foam midsole, and sometimes an added waterproof membrane or coating. As a result, not every pair of shoes can be cleaned the same way.

Instead of soaking the entire shoe in water and scrubbing hard, you should identify the material and level of dirt, then treat each part accordingly. Below is how to clean running shoes at home by material type, along with tips to help your shoes keep their shape and last longer.

Notes Before Washing Your Shoes

Before you start cleaning, take a few minutes to inspect your shoes. This preparation step makes the cleaning process gentler and reduces unnecessary impact on the material.

Identify Your Shoe's Material

Check the upper of the shoe to identify the main material: mesh fabric, knit fabric such as Nike Flyknit, a waterproof membrane or coating, or suede details. Each material requires a different cleaning approach. For example, a water-based cleaning method suitable for mesh may not be suitable for suede.

If you're unsure, check the label on the shoe or the manufacturer's care instructions before cleaning.

Check the Level of Dirt

If your shoes only have dry dust or a few light surface stains, you don't necessarily need to wet the entire shoe. Using a soft brush or a damp cloth for spot cleaning is usually enough.

For mud, noticeable stains, or odor, you may need a more thorough cleaning. However, it's still best to clean specific areas rather than soaking the entire shoe in water.

Tap and Brush Off Dry Dirt Before Wetting the Shoes

Before using water, gently tap the soles together to remove dry dirt and sand trapped in the outsole grooves. Then, use a soft-bristle brush to gently brush the upper to remove surface dust.

Removing dry dirt first helps prevent mud from mixing with water and sinking deeper into the fabric fibers.

Remove the Insoles and Laces

Remove the insoles and laces before cleaning so you can clean each part separately. This also makes it easier for water and cleaning solution to reach the areas inside the shoe.

How to Clean the Shoe Upper by Material

Technical Mesh Fabric

Mesh is a popular material for running shoes thanks to its breathable structure and lightweight feel. However, some types of mesh have thin fibers that can be scratched or deformed if scrubbed too hard.

Cleaning Process

1. Mix a small amount of mild soap or detergent with water.
2. Dip a soft-bristle brush into the solution and wring out excess water.
3. Gently brush the mesh surface, focusing on stained areas.
4. Wipe with a damp cloth to remove any leftover soap.
5. Use a dry cloth to blot excess water, then let the shoes air dry.

For white mesh, some Nike guidelines allow using a baking soda and water mixture in a 1:1 ratio, leaving it on the surface for about 30 minutes before wiping with a damp cloth.

Notes

• Do not scrub hard or use a brush that's too stiff on the upper.
• Avoid soaking the entire shoe in water for a long time.
• Do not use water that's too hot.
• If the manufacturer provides specific instructions for the shoe model, follow those instructions first.

Knit Fabric

Knit fabric, such as Nike's Flyknit or adidas's Primeknit, has a woven fiber structure that requires gentle handling. Scrubbing too hard can scratch or affect the surface structure.

Cleaning Process

1. Mix mild soap or detergent with water.
2. Use a soft brush to gently brush in the direction of the fiber structure.
3. Wipe with a damp cloth to remove the cleaning solution.
4. Blot excess water with a dry cloth and let the shoes air dry.

Notes

• Do not scrub hard on the knit surface.
• Avoid using a stiff brush on the upper.
• Do not machine wash unless the manufacturer's instructions allow it, as the spinning and wringing action can affect the fiber structure.

Materials with Waterproof Membranes or Coatings

Shoes with a waterproof membrane or coating on the upper need to be cleaned gently to avoid damaging the protective material layer. In the running and outdoor shoe segment, notable waterproof technologies include Columbia's Omni-Tech and the GORE-TEX membrane found on some HOKA models.

Cleaning Process

1. Use clean water or a very diluted soap solution.
2. Use a cloth or soft brush to gently clean the surface.
3. Wipe with a damp cloth to remove any soap residue.
4. Let the shoes air dry in a well-ventilated area.

Notes

• Avoid alcohol and harsh detergents unless recommended by the manufacturer.
• Do not use a dryer or direct heat source.
• Avoid leaving the shoes in strong sunlight for a long time.
• Each waterproofing technology may have its own care requirements, so be sure to check the manufacturer's instructions.

Suede

Suede is quite sensitive to water, so you shouldn't use the same wet-cleaning method as for mesh.

Cleaning Process

1. Use a dedicated suede brush to gently remove dry dirt.
2. For small stains, use a suede eraser and gently rub the area.
3. For stubborn stains, use a suede-specific cleaning solution according to the product instructions.
4. Let the shoes air dry after cleaning.

Notes

• Avoid letting water come into direct contact with suede.
• Do not soak or wet-wash it the way you would mesh.
• Check the care label on the shoe or the manufacturer's instructions before treating tough stains.

How to Clean the Outsole Without Damaging the Material?

The outsole can be cleaned more thoroughly than the upper since it's in constant contact with the ground. However, the foam midsole and the area where the upper meets the outsole still need to be handled gently.

Cleaning Process

1. Gently tap the sole to remove dirt and stones stuck in the grooves.
2. Use a slightly stiff brush with a diluted soap solution to scrub the outsole grooves.
3. For the midsole sidewall, use a softer brush and scrub gently.
4. Wipe with a damp cloth to remove the soap.
5. Use a dry cloth to blot excess water, then let the shoes air dry.

Notes

• Do not soak the entire shoe in water for a long time.
• Avoid letting water sit for a long time where the upper meets the outsole.
• Do not use water that's too hot or a direct heat source.
• Hand washing is preferred over machine washing, unless the manufacturer's instructions allow machine washing.

How to Clean Insoles and Laces

Insoles

Insoles are in direct contact with the feet, so they tend to absorb a lot of sweat and can develop odor if not cleaned and dried properly.

How to clean

1. Remove the insoles from the shoes.
2. Use a soft brush and diluted soap solution to clean.
3. Rinse off any remaining soap according to the manufacturer's instructions.
4. Let the insoles dry completely before putting them back into the shoes.

Don't place damp insoles back inside the shoes, as the moist environment can cause unpleasant odor to return.

Laces

Laces can be cleaned separately by soaking or hand washing them with a diluted soap solution, then gently scrubbing any dirty areas.

If you want to machine wash them, only do so if the lace material and manufacturer's instructions allow it. You can place the laces in a mesh laundry bag and select a gentle cycle.

After washing, let the laces air dry and avoid direct heat sources.

Storage Tips to Help Running Shoes Keep Their Shape Longer

Do

• Let the shoes air dry in a well-ventilated area.
• Store the shoes in a dry place, away from high temperatures.
• Stuff paper or paper towels into the shoes while drying to help absorb moisture and maintain their shape.
• Only deodorize with baking soda once the shoes are completely dry.
• You can use a dedicated shoe care kit from brands like Sofsole for quick cleaning after each run, and use Sneaker Balls deodorizer balls to keep shoes fresh when not in use
• If you run frequently, rotate between at least two pairs so each pair has time to dry and recover after each run.
• Keep track of the condition of the outsole, upper, and cushioning to know when it's time for a replacement.

Avoid

• Drying shoes with high heat.
• Leaving shoes in direct sunlight for extended periods.
• Storing shoes in high-temperature places like a car trunk for long periods.
• Using harsh detergents without first checking material compatibility.
• Soaking the entire shoe in water for too long.
• Machine washing if the manufacturer's instructions don't allow it.

When Should You Replace Your Running Shoes?

Total mileage can be one indicator for tracking a shoe's lifespan, but you shouldn't rely on a fixed number. Nike states that many of its shoe designs are tested for a minimum of about 300–500 miles (500–800 km), while actual lifespan depends on running style, frequency of use, and the condition of the shoes.

Instead of just looking at mileage, check whether the outsole shows significant wear, whether the upper is torn or deformed, and whether the cushioning feel has noticeably changed compared to before. When the shoes no longer feel as stable and comfortable as they did originally, that may be a sign it's time to consider a new pair.

Where to Buy Authentic Running Shoes?

If you're looking for running shoe models from multiple brands, choosing based on your training needs, foot type, and the features of each model, you can check out Supersports.

Supersports is VIETNAM'S NO. 1 AUTHENTIC SPORTS FOOTWEAR, APPAREL, AND ACCESSORIES RETAILER AND DISTRIBUTOR. The brand is part of Central Retail Group - a leading retailer from Thailand.

Supersports operates a retail network featuring more than 30 renowned sports brands, including Nike, Adidas, Crocs, Puma, and more. Among these, Supersports is the official and exclusive distributor of Under Armour, HOKA, and Columbia. We are committed to bringing authentic, top-quality products to sports enthusiasts across Vietnam.