Running shoes are the key tool for running safely and efficiently. They provide cushioning, stability, and protection, but lose their performance over time if not properly cared for. Learn how to maintain them to extend their lifespan and prevent injuries.
Caring for your shoes: what to do, how often, and why
To make your running shoes last longer, regularly follow a few simple steps. Here are the most important care tips:
1. Drying your shoes after a run
Why? Moisture from sweat, rain, or puddles can damage the materials and make the shoes heavier. Additionally, a damp interior creates the perfect environment for bacteria and odors.
How?
- Let your shoes air out after each run.
- Remove the insoles and dry them separately.
- Stuff the shoes with newspaper to absorb moisture.
Can you dry shoes with a hairdryer or in a dryer?
No! High heat damages the materials.
Can you dry shoes in the sun?
No. Direct sunlight and UV rays can make the materials brittle.
How often? After every run, especially in wet conditions.
2. Cleaning your shoes
Running shoes collect dirt and moisture, which can shorten their lifespan and reduce performance. Regular and gentle cleaning is essential. Here’s the best way to get your shoes back in shape:
- Preparation: Remove insoles and laces. Clean them separately to allow the shoes to breathe better.
- Removing dirt: Brush off mud and pebbles from the outsole with a stiff brush.
- Cleaning: Wipe the upper with a damp sponge or cloth using mild soap or detergent in lukewarm water. Avoid harsh products like bleach.
- Rinsing: Gently rinse without soaking the shoes to protect the materials.
- Drying: Let the shoes dry at room temperature, away from heat sources. Stuff them with newspaper to speed up drying and retain their shape.
Can you wash shoes in the washing machine?
No! Washing machines can damage the cushioning and glued parts.
When to clean? After particularly muddy or dusty runs.
3. Rotating your shoes
Why? Using a second pair gives your primary shoes more time to recover and reduces wear and tear.
How?
- Use different shoes for different types of runs (e.g., trail vs. road shoes).
- Wait at least 24 hours before wearing the same pair again.
How often? Alternate regularly.
4. Regular checks and timely replacement
Why? Worn-out shoes provide less protection and can reduce running economy.
How?
- Inspect the outsole for signs of wear.
- Check the upper for visible damage and notice any changes in cushioning.
- Replace your shoes after approximately 600-800 km, depending on your running style and the surfaces you run on.
How often? Perform a visual inspection every few weeks and track the mileage of your shoes.
Conclusion
Taking care of your running shoes requires little effort but provides significant benefits. Simple practices like drying, cleaning, and rotating your shoes can extend their lifespan, ensure consistent comfort, and help prevent injuries. Your shoes are your trusted running companions—treat them well, and they’ll reward you with many miles of safe and efficient performance!