Here's a step-by-step process you can follow:
Remove dirt and debris: Knock your shoes together or use a brush to remove any loose dirt and debris from the exterior. You can also use a soft, dry cloth to wipe off the excess dirt.
Untie and remove laces and insoles: Take out the shoelaces and insoles if possible. This will allow you to clean these parts separately.
Handwash the laces and insoles (if applicable): You can handwash the laces and insoles using mild soap or detergent. Rinse them thoroughly with water and let them air dry.
Machine wash (if applicable): Check the manufacturer's guidelines to see if your running shoes are machine washable. If they are, use a gentle cycle and place them inside a mesh laundry bag to protect them during the wash.
Prepare a cleaning solution: For the shoe exterior, make a cleaning solution by mixing mild soap or detergent with warm water. Avoid using harsh chemicals like bleach, as they can damage the materials.
Spot cleaning: Dip a soft brush or cloth in the cleaning solution and gently scrub any stains or dirty areas on the shoes. Be careful not to scrub too hard, especially if your shoes have sensitive materials.
Rinse off the soap: Use a clean damp cloth to wipe off any soap residue from the shoes.
Remove excess water: Stuff the shoes with paper towels or newspaper to help them retain their shape and absorb excess water. Avoid using direct heat sources like a heater or dryer, as they can deform or damage the shoes.
Air dry: Place the shoes in a well-ventilated area and let them air dry naturally. Avoid placing them in direct sunlight, as this can cause fading and damage to the materials.
Condition (optional): If your shoes are made of leather or synthetic leather, you can apply a small amount of leather conditioner to keep the material soft and supple.
Remember, different shoe materials may require slightly different cleaning approaches, so always check the manufacturer's care instructions if available. Additionally, try to clean your running shoes regularly to maintain their appearance and extend their lifespan.