It’s important to replace your running shoes every 350 to 400 miles, but getting new shoes every couple of months can get expensive. However, the better you take care of your running shoes, the longer they’ll last, saving you money and hassle. Here are some tips for making your running shoes last longer:
Wear your running shoes only for exercise.
Although they may be your most comfortable pair of shoes, don’t wear your running shoes for anything other than running or working out. Even if you’re just walking around, you’re still wearing out the cushioning.
Take them on and off properly.
When you’re in a rush, it’s tempting to try to take your sneakers on and off without undoing the laces. Make sure you loosen the laces before you put your shoes on and take them off. Forcing a shoe off will wear out the heel counter much quicker, giving you less support and making the shoe look sloppy.
Dry your wet shoes properly.
If your shoes get wet from sweaty or rainy runs, don’t put them on direct heat, like on a radiator, or in the dryer. Heat dries out the leather and other materials in the shoes, which can cause the shoe to crack and break down faster.
To dry your running shoes properly, loosen the laces, take out the insoles, and let them air dry, away from direct heat. To help them dry faster, you can put crumpled-up newspaper inside of them. Once the newspapers absorbs the water, take out the wet newspaper and replace it with more newspaper. Keep repeating the cycle until your sneakers are dry.
Drying your running shoes properly will not only extend their life, it will also reduce your risk of athlete’s foot, a fungal infection that thrives in damp sweaty places.
Alternate shoes.
If you run almost every day, it’s beneficial to rotate two pairs of running shoes. Your shoes will last longer when you give them a day or two to decompress and dry out (using the tips above!) between workouts. I have one of pair that I like for shorter, fast runs and another pair that I use for longer runs.
Store your shoes properly.
Keep your shoes in a cool, dry place where they can air out properly. Don’t leave them in places like a gym bag or a hot trunk. And don’t store them in unheated areas, such as the garage or your car, in the winter, since that could cause the midsoles to prematurely deteriorate.
Don’t put them in the washing machine.
If you need to clean your shoes, use a scrub brush, mild soap, and cold water, and then let them air dry.
How to Properly Clean Running Shoes
Keeping your running shoes clean is essential not only for their longevity but also for your overall comfort and performance. Regularly cleaning your running shoes can also prevent the buildup of bacteria and fungus, keeping your feet healthy and odor-free during your runs.
To properly clean your running shoes, start by removing any loose dirt or debris from the shoes using a soft brush or cloth. Then, create a mixture of mild soap and warm water and gently scrub the shoes with a soft-bristled brush. It’s important to avoid using harsh chemicals or machine washing, as this can damage the materials of the shoes and affect their performance.
Rinse the shoes thoroughly with clean water and allow them to air dry. Don’t put them in the dryer or near heat, as this may cause shrinking or warping. To prevent odors, you can sprinkle baking soda inside the shoes or use specialized shoe deodorizers, or even put dryer sheets in them when you’re not wearing them.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
