Maintaining and cleaning your running shoes not only helps them last longer but also ensures optimal performance and comfort. Here’s a detailed guide to keeping your running shoes in excellent condition.

1. Tips to Maintain Your Running Shoes

a. Rotate Your Shoes
Use more than one pair of running shoes and alternate them. This gives each pair time to recover and dry out between runs, prolonging their lifespan.

b. Proper Storage
Keep your shoes away from direct sunlight as extreme heat or cold can weaken materials. Store shoes in a cool, dry place with good airflow to prevent odors and moisture build-up.

c. Use for Intended Purpose
Avoid wearing your running shoes for other sports. Using them solely for running minimises unnecessary wear and tear.

d. Prevent Odours
Use moisture-wicking socks during runs. After use, remove the insoles and allow them to air out. You can also sprinkle baking soda inside the shoes overnight to absorb odours. Another common trick to prevent odours is to leave an unused tea bag in your shoes overnight.

2. Cleaning Your Running Shoes

a. Prepare your materials
- Soft-bristled brush or an old toothbrush
- Mild detergent or soap
- A clean sponge or cloth
- Lukewarm water

b. Remove the laces and insoles
Take out the laces and insoles before cleaning. Wash the laces separately by hand or in a laundry bag in the washing machine. Allow the insoles to air out or clean them gently with a cloth and soap if needed.

c. Shake Out Dirt and Debris
Tap the shoes together to remove loose dirt. Use a dry brush to scrub away dried mud or debris from the outsole and upper.

d. Wash the Shoes
Fill a bowl with lukewarm water and a small amount of mild detergent. Dip a soft brush or sponge into the soapy water and gently scrub the upper part of the shoe. Avoid soaking the shoes completely, as it can damage the materials.

e. Focus on the Outsole
Scrub the outsole (bottom) with the brush to remove stubborn dirt and mud.

f. Rinse
Use a damp cloth to wipe off soap residue. Avoid running the shoes under running water, which can oversaturate them.

g. Dry Properly
Stuff the shoes with crumpled newspaper or a clean towel to maintain their shape and absorb excess moisture. Air-dry them in a well-ventilated area, away from direct sunlight. Allow at least 24 hours for full drying.

3. Extra Trips for Longevity

- After each run, wipe your shoes with a damp cloth to remove surface dirt.

- For mud, allow it to dry first, then brush it off to avoid smearing.

- Use a waterproof spray to protect shoes if running in wet or muddy conditions.

- For stubborn stains, mix baking soda and water into a paste and scrub gently. Rinse and wipe clean.

- Avoid the Washing Machine as it can break down glue and cushioning, reducing the shoe’s performance.