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Running shoes don’t require too much attention, but treating them properly will help them reach their maximum lifespan. These are the shoes that carry you through miles of victories, races, and sometimes tears so we need to take care of them. We know, sometimes caring for a pair of shoes is the last thing on the priority list, but taking time to tend to them will not only make them last longer but keep you healthy as well.


Did you know that your running shoes should be replaced every 300 miles? Depending on how much and how far you run, the timing of a new shoe purchase varies but 300 miles is a good rule of thumb. This 300-mile number comes from the fact that generally, around this mileage, the cushioning on the midsole of your running shoes will start to wear down and absorb less shock, which can lead to injury. Tracking your miles with a Garmin smartwatch will help you know when you hit the 300-mile mark and when it might be time to stop by a local store or order a new pair online from Fit2Run. Tracking your mileage is one way to know when to purchase new shoes, but we are also happy to remind you when it’s time to update based on your average miles per week and purchase history. If you are a new customer, create an account! If you are a returning customer, sign in and input your miles per week so we can estimate when it is time to replace them!


Aside from replacing your shoes, there are specific ways to clean running shoes, and we don’t mean throwing them in the washing machine. The standard-setting on the washing machine is too harsh and will cause fabrics, adhesives, and the shoe’s rubber to disintegrate and wear out more quickly. Check out this step by step guide to cleaning your shoes and making them last! 

What you’ll need:

  • An old toothbrush
  • A sponge
  • A large sink or tub
  • Mild soap, water, and vinegar (or baking soda) mixture

Step 1: Remove laces/insoles and clean the uppers

Remove the laces and the insoles from your shoes and set them aside. Get your sponge and the mild soap, water, and vinegar( or baking soda) mixture and start scrubbing to clean the upper. This step may have to be done several times to get the results you want. Be sure not to use a brush or sponge that is too abrasive because it may snag the fabric.


This is where the toothbrush comes in. The outsoles are arguably the dirtiest part of any running shoe. For this step, dip your toothbrush in the soap mixture and scrub until all of the dirt is out of the rivets and grooves on the bottom of the shoe. Don’t worry about scrubbing too hard; this part of the shoe is made to be durable.

Step 3: Wash insoles and laces

After the shoe, itself is cleaned, move on to the insoles. The insoles can be scrubbed with the soap mixture and a soft sponge until they are stain-free and odorless. The laces can be cleaned in the same manner, or you can throw them in a laundry bag and run them through a wash cycle. 

Step 4: Drying

Once your running shoes are good as new, stuff them with tissue paper or some other filler and let them air dry. Leave the insoles out of the shoes so they will dry more quickly. Depending on the conditions of the surrounding area, this step could take anywhere from 1-2 days.

Step 5: Put Back Together

After your shoes are completely dry, re-insert the insole and lace-up for a run!

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