Running shoe repair | Tips for running shoe repair

Running shoes with holes in the mesh lining. Repair is almost impossible here

Can running shoes actually be repaired? Yes, running shoes can be repaired, but you have to be careful and preferably have a little control over what you are doing. At least if you want to have the best experience with your running shoes afterwards.

It’s poor quality, it’s not good enough after 400km, and why are my shoes already broken? These are just some of the things you often hear when moving around the running community.
Running shoes that break are a super annoying thing, and as runners, we all know that if your running shoes break, it usually means you have to pay for a new pair of running shoes. And that can be super annoying, or just not fit into your budget.

In the guide below, we will give you how to repair your running shoes at selected points, and at the same time we will provide good advice on maintaining your running shoes, so that you reduce the risk of them breaking or smelling.

You can repair your running shoes.

As described above, in many homes there have probably been a lot of swearing due to broken running shoes. And that’s entirely fair, because buying running shoes is not always a cheap pleasure.
But don’t despair when your running shoes crack in the upper or maybe the heel cap. In some cases, it can easily be repaired, and you can extend the life of your running shoes, thereby pushing the cost a little further into the future.

The heel cap on my running shoes is broken.

One of the most common faults and defects we see and hear about is a defective heel cap. And if you run and have been running for a while, you are also familiar with the problems surrounding Asics running shoes and their penchant for defective heel caps. But that is another story..
NIf your running shoes go up into the heel cap, the problem arises that you will experience discomfort when you are out running, your heel is at risk of coming into contact with harder and somewhat more uncomfortable material in the heel. Therefore, it is a bad thing.

If you want to try to repair the heel cap on your running shoes, a good tip would be to try to patch the hole. Of course, you should start with the hole, so that it is not one of those big, boring holes you have in the heel cap. If you start with the hole, it is much easier to fix the problem.
One method that I have used successfully is blister tape. It is a solid and flexible material that can cover the hole well, and at the same time help to “stop the bleeding” so that it does not get bigger. If you spend a little time cutting the piece of blister tape well, and carefully insert it into your heel cap, then there are guaranteed to be more kilometers in your running shoes. Of course, you should be aware that it gives you a little challenge when you put on your running shoes in the future. You have to remember to step over that piece of blister tape, otherwise it will just roll down, and then it will generate more than it is good for, and your solution has actually just made the problem bigger. But it is also a few seconds that are really well spent, when you think that there may be X number of many more running shoes in your previously discarded running shoes.

Some blister plaster (brand doesn’t matter) and scissors for adjustment

It is important that you adjust the patch to your heel so that it does not cause any discomfort.

The operation takes a maximum of 10 minutes, and you will have many more kilometers in your running shoes.

Shoe glue for damaged uppers on running shoes

We really want breathable, lightweight and very flexible running shoes. We get that. Lots of manufacturers are really good at making breathable running shoes in particular. And as you are probably also familiar with, you make the breathability in a running shoe by covering the upper with “mesh points” which is a super airy material that can ensure good ventilation in the running shoe.
The disadvantage of mesh is that it is by no means a particularly durable material, in fact I would go so far as to call it a fragile material. And that presents certain challenges. You don’t see many trail running shoes that are patched with mesh areas, because it doesn’t take many thorns and branches to tear up such a classic mesh lining. If there is mesh on a trail running shoe, you can be sure that it is reinforced in some way. But in your regular running shoes for asphalt, you will find lots of mesh areas on the upper. They can of course also be torn up by branches and the like, but that means that you have not treated and run in the shoes according to the regulations.
On the other hand, you can’t do much about (or maybe prevent – read further below) the fact that your shoes will crack right in the bend that comes in the forefoot of a running shoe. I see a lot of running shoes crack there, the mesh lining simply falls apart. And this is where you have to be careful at the garden gate. You can both repair it if you notice it in good time, and you can even prevent the problem.

If you are so unfortunate that your shoes have a crack in the upper, and you have discovered it in good time, then there is a good chance that you can save it. If you find a needle and some thread, and make sure to buy some sealant or glue for shoes and outdoor materials. (Costs about 100,-) Then you can sew the mesh lining together, and then seal the stitching afterwards. See this article from Pushperformance (picture documentation))
You can also prevent this type of damage – so you don’t have to wait until the damage has happened. If you often experience this error, or you know that the model is particularly prone to this, buy this sealant and apply it to your running shoes before the damage has actually happened. Then you’re really well on your way.

…..note that it is important to be aware that you do not pull the upper together when sewing the shoes. This can easily happen. But if you hold a hand down in the shoe while sewing, or perhaps stuff a cloth or some newspapers into the running shoe, it will keep a more natural shape while you sew, and you will not pull the upper together any more.

Damaged outsole on running shoes

There are several reasons why an outsole on a running shoe can separate from the rest of the shoe. In the vast majority of cases, it is the user themselves who is to blame, but that is why it can still be repaired. But an outsole can come loose on running shoes if the shoe has been exposed to too much heat. Then the glue dissolves, and then the outsole no longer sticks. Too much heat, you think, yes, too much heat. It often happens because people try to throw their running shoes in the washing machine, and you shouldn’t (read further down). Or you may have tried to dry your running shoes with too much direct heat, for example in front of the stove or similar. I once tried to get my running shoes and my running clothes ready for a winter run on a bitterly cold winter day in Denmark. And the only thing it resulted in was that the shoes got too close to the stove, and the front of the outsole (the part that goes up the front of the shoe) came loose from the rest of the shoe. And then I had to start with glue and “printing running shoes”

You can’t use just any type of glue to glue your running shoes. Some are not very moisture resistant, others become too stiff and heavy. But contact glue or Shoe Goo glue In the cases I have had to repair, it has worked fine for me.

Best running shoe maintenance

You can do a lot yourself to maintain your running shoes in such a way that you may not have to repair them at all. The best thing would be to wear out your running shoes and not start thinking about creative repairs before they can’t be repaired anymore.
And now the astute reader will probably notice that we don’t mention anything about how many kilometers are in a running shoe, or how long it lasts. When you read about “experts” and “specialists” saying that a running shoe SHOULD last 1000km, I can’t help but think that the adjectives expert and specialist don’t belong here.
You can’t say that a running shoe should last that long based on a kilometer count. There will always be a difference between whether you weigh 60 or 85kg, whether you run according to the rules, or whether you expose your running shoes to things they shouldn’t be exposed to.

Running shoes should air dry.

Even the sun’s rays can actually be too hot for your running shoes and the materials they are made of. You can avoid this by not putting them in direct sunlight. Preferably put them in a place where it airs out a little. Natural drying is best for your running shoes. Another really good tip for drying wet running shoes after a rainy run is to peel off the insole that you have in your running shoes. This way, much more ventilation comes through the shoe, and the drying process is significantly accelerated.

Your running shoes should breathe – naturally

The very best thing you can do for your running shoes is to give them as much natural care as possible. As described above, completely natural ventilation will both give your running shoes the best opportunity to “recover” but at the same time you will reduce the risk of bacteria in the running shoe. And believe me, a lot of bacteria can accumulate in such a pair of shoes. After all, you are closing your feet in a very closed room, and then you start working so your feet will sweat and create heat. Moisture and heat are a mecca for various bacteria. So finally let your running shoes dry naturally, it helps a lot.

If you have the opportunity to have several pairs of running shoes, that’s great.

Of course, having multiple pairs of running shoes is a cost, I know. But nevertheless, running shoes benefit from a little rest every now and then. Especially if you run about every other day. Then your shoes benefit from being allowed to stand and “recover” When you have been out running, your running shoes have become flat in the shock absorption and midsole, and the material itself is compressed. The shoe benefits from being allowed to stand and return to its normal shape. The running shoe must be allowed to recover, just like your muscles must. It is not that the shoe can break in the midsole itself – it is rare, at least – but you extend the life of your running shoes by doing this process. And that means more kilometers on the road in the same shoes, and before you know it, you have saved so much that the extra cost for the extra pair of running shoes has been earned back.

Absolutely no running shoes in the washing machine

…or in front of the stove for that matter. As mentioned earlier in the article, excessively high and direct heat can very easily damage your running shoes. If you expose them to too much heat, you risk the glue becoming soft and the sole losing contact with the rest of the material.
So if you are going to wash your running shoes, it is best to do it in a tub of water and with a softer brush. If you use a brush that is too hard, you risk tearing the mesh lining, and then you should go back to the article and see how it was with repairing that kind of thing.

A little too smart “warm-up” for a run on a cold day

Think about when you take your running shoes off and on.

You can do a lot of good for your running shoes when you go out for a run and when you come home from a run. Especially when you come home, many people have the tendency to take off their shoes and not tie them up beforehand. And here you can really expect that you are exposing both the heel cap and the soles to unnecessary stress.
If you take the few seconds it takes to loosen your shoe laces before you put them on or take them off, you’ll go a long way with your maintenance, not least the fact that you reduce the risk of unforeseen and not “normal” damage to your running shoes.

Best advice for repairing and maintaining running shoes

You are of course more than welcome to provide input to this article. If you have any good advice for repairing or maintaining your running shoes, then just leave a comment below, so other runners can also benefit from your advice.