Maintaining Running Shoes

Maintaining Running Shoes

Running shoes can be a relatively expensive investment these days, costing upwards of $250 for a top of the range pair. With this in mind, it’s important that you look after them and they last as long as possible.

A pair of running shoes lasts on average 1,000 kilometres before much of the cushioning is gone and you need to replace them to avoid injuries. However, if you maintain your running shoes incorrectly, there is a chance that the lifespan will be shorter and you’ll need to replace them sooner. It is therefore very important that you maintain your running shoes properly.

Rain and wet surfaces are not good for your running shoes. Rain and soil that react chemically to your cushioning sole and this chemical reaction causes the cushioning sole to harden or break down more quickly.

Here are a few quick tips to make sure you maximise the lifespan of your running shoes.


If you have run in the rain and your running shoes have become dirty, clean them with cold water and a good (washing-up) brush. It is strongly recommended that you first remove the laces and insole from the shoes before cleaning. Once the laces and insoles are removed, you should be able to easily remove the worst dirt from the upper and soles of the shoes. However, never immerse them in water and never put them in the washing machine or tumble dryer! In addition, never use bleach or household cleaning products, as these can affect the glue layers in the shoe that can lessen the lifespan of the shoe overall. If you have to, use mild products that are suitable for cleaning clothes.

Once you have cleaned the shoes, or they simply just need to dry out, let them dry at room temperature. Never put them in place where it can be cold and damp, in front of a heater or in the sun, this will shorten the life of the cushioning soles enormously and they can lose their shape.

If your shoes are wet, stuff them with newspaper or paper towel as soon as possible and wait until all the moisture has been absorbed. Make sure your shoes are completely dry before wearing them again.


Just like your muscles, the rubber in your running shoes also needs to rest to make them last longer. The rubber takes at least a day to recover, but it is better to let it rest even longer. It is therefore recommended to alternate enough between your shoes so that they all last a long time, or space your runs if you only own one pair of running shoes.


It’s not just the outside of the shoe which has to withstand a lot, the inside also has a lot to endure. They absorb moisture from rain or wet surfaces and they also have to deal with sweat on every run. Therefore, regularly remove the insoles from the shoes and let them dry separately.


It is very important to wear the right socks while running. Not only does this reduce the risk of blisters, but the inside of the shoes will also last longer. When wearing the wrong socks, the inside will wear out faster than with good running socks.


The most important thing is to treat your running shoes with love and attention, just like any other quality item in your wardrobe. If you look after them properly, you’ll maximise your value for money and you’ll get a better run in return!



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