How to Take Care of Running Shoes: And Why They Might Just Be Your Best Running Partner

Running shoes are more than just footwear; they are your companions on every mile, every sprint, and every trail. Taking care of them ensures they last longer and perform better, much like how a well-maintained car runs smoother. But let’s not forget, running shoes are also a reflection of your personality—so why not treat them like the loyal friends they are? Here’s a comprehensive guide on how to care for your running shoes, with a sprinkle of unconventional wisdom.

1. Clean Them Regularly, But Not Too Often

Dirt and grime can degrade the materials of your shoes over time. After each run, remove any visible dirt or mud with a soft brush or cloth. For a deeper clean, use a mild soap and water solution, but avoid soaking them. Over-cleaning can strip away the protective coatings and weaken the fabric. Think of it like washing your hair—too much can do more harm than good.

2. Air Them Out After Every Run

Moisture from sweat or rain can lead to odor and bacterial growth. After each run, remove the insoles and let your shoes air dry in a well-ventilated area. Avoid direct heat sources like radiators or hairdryers, as they can warp the materials. Pro tip: Stuff your shoes with newspaper to absorb moisture and help them retain their shape.

3. Rotate Your Shoes

Just like you wouldn’t wear the same outfit every day, your running shoes need a break too. Rotating between two or more pairs allows each pair to decompress and dry out fully between runs. This not only extends their lifespan but also reduces the risk of injuries by giving your feet variety in support and cushioning.

4. Store Them Properly

When not in use, store your running shoes in a cool, dry place away from direct sunlight. UV rays can fade the colors and weaken the materials. Avoid leaving them in your car or gym bag for extended periods, as extreme temperatures can damage the glue and foam.

5. Replace the Insoles

Insoles wear out faster than the shoes themselves. Replacing them every 6-12 months can rejuvenate your shoes and provide better support. Consider investing in custom orthotics if you have specific foot issues. Remember, your feet are the foundation of your run—treat them well.

6. Know When to Retire Them

Even the best-cared-for running shoes have a lifespan. Most shoes last between 300-500 miles, depending on your running style and terrain. Signs it’s time to retire them include worn-out treads, loss of cushioning, or discomfort during runs. Don’t hold on to them for sentimental reasons—your feet will thank you.

7. Use Them for Running Only

Running shoes are designed for running, not for grocery shopping or casual wear. Using them for other activities can accelerate wear and tear. Keep a separate pair of shoes for everyday use to preserve your running shoes’ integrity.

8. Waterproofing and Protection

If you frequently run in wet conditions, consider applying a waterproofing spray to protect the upper material. For trail runners, a protective coating can guard against abrasions and punctures. Just be sure to reapply as needed, especially after cleaning.

9. Lace Them Right

Improper lacing can cause unnecessary stress on the shoe’s structure. Experiment with different lacing techniques to find what works best for your foot shape and running style. For example, a heel lock lacing method can prevent slippage and blisters.

10. Embrace the Quirks

Every pair of running shoes has its quirks—maybe they squeak a little or have a unique smell. Embrace these imperfections as part of their charm. After all, they’ve been with you through every stride, every challenge, and every victory.

Bonus Tip: Talk to Your Shoes

Okay, this one might sound a bit out there, but hear me out. Your running shoes have been through a lot with you. A little gratitude can go a long way. Thank them for the miles they’ve carried you, and maybe, just maybe, they’ll reward you with a few extra miles in return.

Frequently Asked Questions

Q: How often should I clean my running shoes?
A: Clean them after particularly muddy or dirty runs, and give them a deeper clean every few weeks. Avoid over-cleaning to preserve the materials.

Q: Can I machine wash my running shoes?
A: It’s not recommended. Machine washing can damage the glue and structure. Stick to hand cleaning with mild soap and water.

Q: How do I know when to replace my running shoes?
A: Look for signs like worn-out treads, reduced cushioning, or discomfort during runs. Most shoes last between 300-500 miles.

Q: Should I wear my running shoes for other activities?
A: No. Using them exclusively for running helps maintain their performance and longevity.

Q: Can I dry my shoes in the dryer?
A: Avoid using a dryer, as the heat can damage the materials. Air drying is the safest option.

By following these tips, you’ll not only extend the life of your running shoes but also enhance your running experience. After all, a well-cared-for shoe is a happy shoe—and a happy shoe makes for a happy runner.