Running shoes go everywhere with you, whether it’s the trails, sidewalks, or gym floors. But when they start looking dull or smelling funky, it’s time for a refresh. In this guide, we’ll show you how to clean your running shoes step by step, and how SneakERASERS can make that job easier and faster. Whether you're dealing with everyday buildup or after-run gunk, your shoes can bounce back with the right care.

Materials You’ll Need

Start by grabbing a few basics around your house:

• Soft brush or old toothbrush

• Mild soap (1 teaspoon per cup of warm water)

• Cloth or sponge

• Paper towels or a regular towel for drying

• Baking soda or white vinegar (for odor)

• Mesh laundry bag (for laces—optional)

Want to skip the soap and scrubbing altogether? SneakERASERS are your best bet. Their dual-sided sponge lets you clean up dirt and scuffs on soles fast—no mess, no measuring, no harsh chemicals.

We’ll first show you how to clean running shoes the traditional way. Then, we’ll show you how to clean your running shoes with SneakERASERS. 

Step-by-Step Traditional Cleaning

1. Knock Off the Dirt

Take your shoes outside and clap them together to shake off loose dirt. Use a dry brush to clear away debris from the outsole, midsole, and upper. Light strokes work best, especially on mesh or knit materials.

Think of this like sweeping before mopping. Getting rid of surface dirt helps your wet cleaning go a lot smoother. It’s also the first step when you’re learning how to clean your tennis shoes or any everyday pair.

2. Remove Laces and Insoles

Take out the shoelaces and insoles. This gives you better access to hidden grime and helps everything dry faster afterward. Plus, separate cleaning makes a big difference in how fresh your shoes end up looking and smelling.

3. Clean the Laces

Soak your laces in warm water with a splash of detergent for about 15 minutes or our SneakERASERS SOAK. Then, rub them between your fingers to release grime. Rinse and hang to air dry. You can also toss them in a mesh bag and run them through the washing machine on cold.

4. Clean the Insoles

Mix 1/2 teaspoon of mild soap with 2 cups of warm water. Wipe the insoles using a soft cloth, focusing on the toe and heel areas. Got serious odor? Make a paste with 2 tablespoons baking soda and 1 tablespoon water to neutralize smells.

Let them air dry completely for at least 8–12 hours and keep them out of direct heat to prevent warping.

5. Wash the Uppers

Use a gentle cleaning solution (1 teaspoon soap in 2 cups warm water) and a damp brush. Use small circular motions to lift dirt without damaging delicate materials. Don’t go overboard on pressure, especially on mesh or knit uppers.

Wipe off the soap with a clean damp cloth. Make sure all residue is gone to protect the shoe fabric long-term.

6. Scrub the Soles

Outsoles take the biggest beating. Scrub them with your brush using the same soap mix. Use firm strokes on the bottom tread and lighter pressure around the midsoles. Focus on that upper-midsole seam where dirt likes to hide.

7. Rinse & Dry

Wipe down all areas with a clean, damp cloth to rinse off leftover soap. Stuff the shoes with paper towels or newspaper to hold their shape while drying.

Let them air dry in a shaded, room-temperature spot for 24–48 hours. Avoid direct heat, dryers, or sun—those can mess with your shoe’s adhesives and shape.

Related: How to Clean Your Stan Smith Shoes

How to Clean Running Shoes with SneakERASERS

Looking for a faster, easier way to clean your running shoes? SneakERASERS are your go-to for no-hassle, on-the-go cleaning. Here's how to use them:

1. Prep Your Shoes

Take your shoes outside and give them a quick knock to shake off loose dirt. If they’re extra messy, pull out the laces and insoles first.

Make sure the SneakERASERS sponge is slightly damp (not soaked). Add a touch of water if needed. Once it’s ready, you’re good to go.

2. Clean the Soles and Midsoles

Start with the white side of the sponge. Hold your shoe in one hand and use the other to gently swipe in circles across the soles and midsoles. Watch as the dirt lifts right off. No hard scrubbing, just satisfying results.

Pay extra attention to toe caps and heels, especially on white midsoles where dirt shows most.

3. Remove Stubborn Stains

Flip to the orange side for tougher spots and more sensitive surfaces. Use firm, controlled swipes over scuffed or stained areas. It’s strong enough to handle grit but still safe for your shoes.

No need for chemicals or guesswork like traditional cleaning methods. The built-in formula is ready to go and designed to protect your shoes as it cleans.

4. Touch Up Uppers (Optional)

SneakERASERS are made for soles, but you can do light spot cleaning on uppers too. You just need to be careful. Use only the white side with gentle pressure—just enough to lift small marks or surface dirt.

Great for last-minute cleanups before a run or post-workout refreshes when your shoes need to look presentable fast.

5. Clean the Insoles

Tips for Cleaning Mesh or Knit Running Shoes

Many running shoes often use mesh or knit fabrics, especially around the uppers. These materials can be tricky to clean with a SneakERASERS sponge or traditional brush. So, how do you clean delicate materials that need a little extra care? 

Use lukewarm water and soap, and dab instead of scrub when spot cleaning. Avoid bleach or harsh chemicals. Our SneakERASERS SOAK provides a gentle cleaning alternative. 

Simply place your shoes in our solution anywhere from two hours to overnight. Afterward, take them out and let air dry to keep the shape and structure intact

Why SneakERASERS Are a Runner’s Best Friend

Running shoes face some of the dirtiest challenges—from trails to city streets—and SneakERASERS are designed to meet them head-on. Their dual-sided sponge tackles everyday grime and deep-set scuffs without any setup.

Pre-moistened Singles are perfect for road races, destination runs, or your daily training routine. Toss one in your gym bag and keep your shoes looking sharp every time you head out the door.

Still deciding between scrubbing or sponging? Our comparison of SneakERASERS vs. soap and water breaks it down so you can pick what works best.

Clean Shoes, Better Runs

Before learning proper cleaning techniques, your running shoes were probably collecting dirt and wearing down faster than they should. Those dingy, smelly trainers weren't just unsightly -- they were losing their support and cushioning with every mile.

After incorporating regular cleaning -- especially with time-saving solutions like SneakERASERS -- you'll notice your shoes not only look better but perform better too. Clean shoes maintain their designed support and traction, potentially preventing injuries and definitely extending their lifespan. Whether you choose the traditional method or the quick SneakERASERS approach, the small investment of time in shoe maintenance pays off in better performance, longer-lasting gear, and more enjoyable runs.