Home → Blog → Resources → Smelly Running Shoes? Here Are 14 Solutions
Whether you are getting involved in the Couch to 5k, regularly hitting the treadmill at the gym, or training for a marathon, all athletes are likely to struggle with smelly running shoes at some point. Your running shoes are exposed to a lot of hard miles, and all that dirt, rain, and sweat is a perfect recipe for unpleasant odors.
Fortunately, the dreaded running shoe stink is both preventable and removable. Adopting the right habits, materials, and textile technologies will keep your running shoes fresher for longer, so you don’t have to worry about smelly running shoes.
In this guide, we explain the science behind running shoe odors and provide a comprehensive list of steps you can take to keep the smells at bay.
Most running shoe smells are caused by odor-causing bacteria that release stinky volatile compounds as part of their metabolic process. Running shoes provide the perfect environment for bacterial growth, enabling them to multiply quickly and release more odors. Bacteria love damp, warm, and dark conditions, and all the sweat and heat generated by running gives them exactly what they need.
Running shoes are particularly prone to bad odors because:
To stop running shoes smelling and remove unpleasant odors, we need to deprive bacteria of the conditions they need to grow. There are several ways to do this.
Prevention is better than cure, so you should begin with the following tips and tricks.
Healthy, clean feet are the first and best defense against stinky running shoes. If you are struggling with shoe odors, make sure you wash your feet daily using soap and warm water, especially after running or exercising. Pay close attention to all those spots you may usually miss, like the spaces between your toes, where bacteria tend to thrive. Just as importantly, dry your feet thoroughly before putting on socks or shoes again.
Wearing the same pair of running shoes every day means they do not get a chance to dry out thoroughly. This leads to stronger smells that are hard to get rid of. Rotating between two pairs gives the moisture trapped inside the foam, lining, and insoles time to evaporate, helping them stay fresher for longer. We recognise purchasing two pairs of running shoes is a bit of a luxury for many people, and that the up-front cost is higher. However, they should also last twice as long if you rotate regularly.
After every run, remove your shoes and allow them to dry in a ventilated area. Loosen the laces, pull out the tongue, and remove the insoles if possible. The faster moisture evaporates, the less opportunity bacteria have to multiply. Whenever possible, avoid leaving sweaty shoes in gym bags, lockers, or cars, where moisture is trapped, humidity increases, and bacteria start to multiply.
Textile technologies have come a long way in the last few years and now offer excellent built-in odor protection. Polygiene® OdorCrunch2.0 and Polygiene® StayFresh both target odors in different ways, preventing unpleasant smells and keeping your shoes fresher for longer. These technologies can be applied to almost any textile, and you might find them integrated into a shoe’s insoles, uppers, tongue, or liner. Just keep an eye out for the Polygiene logo next time you choose new running shoes.
Shoe and foot powders absorb moisture, preventing bacterial growth inside shoes and helping to stop your running shoes from smelling. Some will also incorporate odor-neutralizing ingredients to further enhance performance. You can apply foot powders right before a run, while shoe powders are often sprinkled in after your workout. Make sure to check the manufacturer’s specific product instructions before use, though.
We will let you in on a little secret. When it comes to odors, the socks you wear are almost as important as your shoes. For instance, cotton socks absorb sweat and hold onto moisture, leaving your feet damp throughout your run. This increases friction, bacteria growth, and odor build-up inside your shoes. Instead, you want to choose moisture-wicking materials that pull sweat away from the skin and allow it to evaporate, enabling quicker drying. This usually means choosing socks made from synthetic fibers or merino wool. You can also buy socks that feature Polygiene odor-control technology for even stronger odor protection.
Running shoes have become increasingly specialized and designed for specific types of running and environmental conditions. For instance, trail shoes are built for wet, muddy, and uneven terrain, and often feature breathable waterproof linings, tougher uppers, and quick-drying materials. In contrast, gym shoes are lightweight designs that emphasize airflow and breathability. If you wear gym shoes on the trail, they will likely become saturated, unbelievably dirty, and probably pretty busted up. If you wear trail shoes in the gym, you will most probably overheat and sweat profusely. In both cases, there is a good chance your running shoes will end up very smelly. Matching your running shoes to the environment ensures you give yourself the best chance of keeping them fresh.
Where you store your shoes matters. Cupboards, gym bags, and big boxes piled high with shoes all trap humidity and encourage bacterial growth. With this in mind, keep running shoes in a cool and well-ventilated spot if possible. Even a few hours of airflow can significantly reduce lingering moisture, so keeping them somewhere dry before putting them away is also a good idea.
Insoles absorb a lot of sweat. This means they are the part of the shoe that usually harbors the most bacteria and produces the worst smells. You can combat smelly insoles by removing them regularly and hand washing them with mild soap and warm water. Allow them to dry completely before reinserting them into your shoes. Some people are happy to throw them in the washing machine, but this can cause premature wear and tear. Hand washing is quick, easy, and ensures they last longer. If your shoe insoles are still smelling after cleaning, you might be better off replacing them.
Specialized shoe sprays can help neutralize odor-causing bacteria and remove the bad smells in your running shoes. We recommend looking for sprays specifically made for odor-freshening, rather than those that simply mask smells with fragrance. The Storm x Polygiene OdorCrunch Spray is an excellent option as it is designed for use with activewear and can be applied to a wide variety of gear, including gloves, helmets, and protective equipment.
Even if you do adopt all these good daily habits, running shoes will eventually start to smell a little. Then you know it is time for a deep clean. Always check the manufacturer’s care instructions before doing so, though. Most running shoes can be gently hand-washed using mild detergent, warm water, and a soft brush. So avoid aggressive scrubbing or harsh chemicals, as these may damage technical fabrics and shorten your footwear’s lifespan. Focus on the areas where sweat and bacteria are most likely to accumulate, such as the upper fabric, tongue, and inner lining. Make sure you thoroughly air-dry the shoes before using them again.
Activated charcoal inserts, deodorizing pouches, and shoe fresheners can help absorb any lingering moisture and remove bad smells from your running shoes that develop in between runs. These products tend to trap odor molecules, rather than covering them up, so they can be highly effective at removing bad smells from your running shoes. They are a good option for frequent runners who train regularly and don’t have enough time to air dry their shoes between workouts.
We have all experienced that horrible moment of realisation when it becomes undeniably apparent that a beloved pair of running shoes has come to the end of their life. Persistent smells in your running shoes are one of the signs that sweat, bacteria, and smells have become embedded in the materials and are not going away.
Most running shoes are designed to last 300-500 miles, depending on the runner, terrain, and shoe type. If your running shoes smell bad despite cleaning, and feel less supportive or cushioned, replacement may be the best solution. Using the tips and tricks listed in this article should keep them fresher for longer, though, so you might be able to get a little extra distance out of your favorite pair.
Shoe design will have a considerable impact on how fresh you can keep your footwear, as material selection, construction, and ventilation features all influence odor control. While matching the design to your intended running environment is key, prioritising the following features may help with odor prevention.
Breathable mesh allows heat and moisture to escape during runs, reducing humidity and bacterial growth. Modern mesh materials can provide excellent ventilation without sacrificing support, making them a valuable addition to any running shoe.
Some running shoes now include moisture-wicking linings that help transfer sweat away from the foot, improving evaporative cooling and accelerating drying. By helping prevent moisture build-up, they reduce odors while also improving overall comfort during longer runs.
Strategically positioned airflow channels or perforations improve circulation throughout the shoe. Better airflow means improved evaporation, faster drying, and fewer odor-causing bacteria.
Quick-drying materials are particularly helpful for trail runners, athletes in humid climates, long-distance runners, and those who are often out in wet conditions. The less time moisture remains trapped inside the shoe, the lower the risk of odor development.
Shoes with removable insoles are easier to clean and dry, so you can keep things fresh with minimal effort. They can also be replaced if they are especially smelly.
Textiles featuring Polygiene odor-control technologies benefit from integrated odor protection that works around the clock and keeps running shoes fresher between sessions.
Runners should wear a fresh pair of socks every run. Reusing sweaty socks increases bacterial buildup and odor inside shoes. If you want to wear socks more than once before washing, air-dry them between uses or look for Polygiene-treated designs.
Light cleaning and airing out should happen after every run or two. A deeper clean every few weeks may help prevent odor buildup, especially for high-mileage runners.
Cotton socks are not ideal for running because they retain moisture and dry slowly. Moisture-wicking synthetic or merino wool socks are preferred by many runners, as they provide better odor protection and blister prevention.
Breathable, moisture-wicking, and anti-odor insoles are best for sweaty feet. Removable insoles are also easier to dry and clean regularly.
Polygiene’s advanced odor control solutions keep textiles fresher for longer. Integrated into fabrics during manufacturing, they provide long-lasting, 24/7 protection that tackles unpleasant odors at the source. Ideal for running shoes, activewear, and technical textiles, Polygiene StayFresh and Polygiene OdorCrunch2.0 enhance comfort, confidence, and performance, so you can run further, faster, and fresher than ever before.
Learn more about Polygiene Freshness technologies.
