A fresh pair of trainers can elevate your outfit, boost your confidence, and support your feet through every stride. But wear and tear, dirt, and sweat can quickly turn your favorite pair into a tired-looking mess. The good news? With the right cleaning and maintenance routine, you can keep your trainers looking and feeling new for longer.
Why Regular Trainer Care Matters
Proper trainer care isn’t just about appearance. Cleaning your shoes helps:
- Prevent odor buildup
- Extend the lifespan of your footwear
- Maintain performance features like grip and breathability
- Preserve resale value (for limited-edition or premium sneakers)
Step-by-Step: How to Clean Your Trainers
1. Remove Loose Dirt
Start by removing any surface dirt with a soft-bristled brush or a dry cloth. Don’t forget the soles — tap the shoes together or scrub the tread to get out any stuck debris.
2. Take Out the Laces and Insoles
Wash laces separately by hand or in a mesh laundry bag in the washing machine. Remove insoles and air them out — you can also wipe them down with a mild detergent solution.
3. Prepare a Cleaning Solution
Mix a small amount of mild detergent or sneaker cleaner with warm water. Avoid bleach or harsh chemicals, which can damage the materials.
4. Clean the Uppers
Use a soft cloth or sponge dipped in the solution to clean the upper part of the trainers. For mesh or knit materials, be gentle and blot rather than scrub.
5. Scrub the Midsoles and Outsoles
Use a toothbrush or stiff brush to remove dirt and discoloration from the midsoles and soles. You can add a bit of baking soda to your cleaning solution for extra whitening power.
6. Rinse and Dry
Wipe off any soap residue with a damp cloth. Do not soak your trainers. Let them air dry in a well-ventilated area, away from direct sunlight or heat sources like radiators, which can warp or shrink the shoes.
Machine Washing: Yes or No?
While tempting, machine washing can be too harsh for many trainers, especially those made with glue-based construction or delicate materials. Only wash in a machine if:
- The brand specifically says it’s safe
- You use a gentle cycle and cold water
- You place the shoes in a pillowcase or laundry bag
Even then, always air dry — never tumble dry.
Weekly Maintenance Tips
To keep your trainers in peak condition:
- Wipe them down after each use
- Use shoe trees or stuff them with newspaper to maintain shape
- Spray with a waterproof or stain-resistant coating if suitable for the material
- Rotate your shoes to give each pair time to breathe between wears
Dealing with Odor
If your trainers smell less than fresh:
- Sprinkle baking soda inside overnight, then dump it out the next day
- Use odor-absorbing insoles or shoe deodorizer sprays
- Ensure they dry completely between uses to avoid bacterial growth
When to Replace Your Trainers
Even with perfect care, trainers don’t last forever. Replace them if you notice:
- Worn-out soles or treads
- Flattened insoles that no longer cushion
- Torn uppers or compromised structure
Most athletic shoes should be replaced every 300–500 miles of use or when they no longer provide adequate support.
Final Thoughts
Taking care of your trainers is an easy habit that pays off big. Whether you wear them for workouts, walks, or style, regular cleaning and maintenance will keep them looking sharp and performing well. Treat your trainers right, and they’ll return the favor with every step.
