How to Stop Squeaking Running Shoes

With new running shoes come a series of highs and lows. First, new athletic shoes are often more comfortable -- and better looking -- than your worn out and outgrown previous pair. On the other hand, new shoes can take several weeks to grow into and sometimes produce a loud squeaking noise on indoor gym floors and other slick surfaces. The squeaking is either caused from the exterior bottom of your sneakers or the insole where your foot rubs the interior. With time, the squeaking will subside, but it is possible to expedite the process.


Step 1

Remove the insole from each shoe and set them aside. The insole isn't glued to the bottom, so it should come out easily.

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Step 2

Sprinkle roughly 2 tbsp. of baby powder into each running shoe and shake the shoe back and forth to coat the entire bottom of your sneakers. If necessary, tap the outer shoe to move the baby powder around.

Step 3

Tilt the shoe up so the toe is in the air and tap the toe until the baby powder works its way to the heel. Dump the collected baby powder into the trash.

Step 4

Place the insoles back inside of each of your new running shoes and test them to see if they continue to squeak.

Step 5

Rub the exterior rubber bottom of each shoe with a fine grit sandpaper. This creates tiny abrasions that aren't noticeable to the eye, but will reduce the squeaking caused by new rubber.

Things You'll Need

  • Baby powder

  • Sandpaper


Wet shoes are more prone to squeaking. If your running shoes get wet, let them thoroughly dry before wearing.

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