Terry Fox Run & Fall Race Season: How to Get Your Running Shoes Ready

Every year on the third Sunday of September, hundreds of communities across Canada lace up for the Terry Fox Run — this year, that's Sunday, September 20, 2026. It's one of the few events that turns almost every neighbourhood in the country into a start line, whether you're running a personal best, walking it with your kids, or pushing a stroller through your local park.

It also happens to land right in the middle of Canada's busiest stretch for road races, charity walks, and school fun runs — from Labour Day 5Ks to Thanksgiving weekend half marathons. If your running shoes have spent the summer in a gym bag or a hot car trunk, now's the time to check on them before you put in the kilometres.

Here's how to get your shoes — and your feet — actually ready for run day.

Why Shoe Care Matters More Than You Think Before a Run

A lot of runners obsess over pace and playlists but forget that the single biggest piece of running gear touching the ground is the shoe itself. Dirt packed into the outsole reduces grip on wet pavement or trail. Odour-causing bacteria that built up over a summer of sweaty runs doesn't just smell bad — it breaks down the materials inside the shoe faster. And a compressed, worn-out insole means less support exactly when you're asking your feet to do more than usual.

None of this requires a new pair of shoes. It just requires ten minutes of care in the week before your run.

Step 1: Clean the Outsole and Upper

Start outside-in. Tap or brush off loose dirt and gravel from the outsole grooves with a stiff-bristled brush — packed-in debris is one of the main reasons shoes lose traction on wet Terry Fox Run mornings.

For the upper:

• Mesh and knit sneakers: Use a gentle gel cleaner and a soft brush to lift dirt and sweat stains without soaking the foam midsole. Our white sneaker cleaner gel is formulated specifically for mesh, canvas, and knit uppers.
• Suede or nubuck trainers: Skip water altogether and use a dedicated suede & nubuck cleaner to avoid staining or matting the nap.
• Quick touch-ups between runs: Keep a pack of shoe wipes in your gym bag for scuffs and light dirt after a training run.

If your running shoes are due for a deeper clean, our full Sneaker Cleaning Kit has everything you need in one box — gel cleaner, brush, and a lint-free cloth.

Step 2: Dry Them the Right Way

This is the step most runners skip, and it's the one that actually damages shoes. Never put running shoes on a radiator, in a dryer, or in direct sun to speed things up — high heat breaks down the glue and foam that gives running shoes their cushioning and structure.

Instead:

1. Remove the insoles and laces so air can move freely through the shoe.
2. Stuff the toe box loosely with newspaper or a dry cloth to absorb moisture and hold shape.
3. Let them air dry at room temperature, away from direct heat, for at least 24 hours before your next run.

If you only have one pair of running shoes, this is exactly why runners training for a fall race often keep a rotation. Two pairs worn on alternating days last significantly longer than one pair worn every single day, since each pair gets a full day to dry out and decompress between runs.

Step 3: Check — and Refresh — Your Insoles

Standard insoles that come with most running shoes flatten out after a few hundred kilometres, and most runners never notice until their feet or knees start complaining. If you're stepping up your mileage for a fall race, this is a good moment to check what's underfoot.

• If you're logging longer distances, performance insoles built for impact absorption and arch support can make a noticeable difference over a 5K or 10K.
• For everyday training runs and walking events like the Terry Fox Run, our everyday insoles add comfort without needing a running-specific shoe.
• Runners managing heel or arch discomfort should read our guide on how to choose the right insoles, and if you're dealing with heel pain specifically, our piece on plantar fasciitis and insoles breaks down exactly what to look for.

Step 4: Keep Odour Under Control

Fall race training often means back-to-back runs in the same week, and shoes rarely get a full 24 hours to dry between them. A quick spray of shoe freshener after each run helps neutralize odour-causing bacteria before it builds up, so your shoes — and your gym bag — stay fresh through race week.

Step 5: Weatherproof for Run Day

The Terry Fox Run famously goes ahead rain or shine, and September mornings in Canada can swing from dewy grass to a full downpour depending on the province. A light pass of water repellent spray the night before adds a protective barrier against morning dew, puddles, and mud without changing how the shoe fits or breathes.

Quick Pre-Race Shoe Checklist

• Outsole brushed clean of dirt and gravel
• Upper spot-cleaned (gel cleaner for mesh, suede cleaner for nubuck)
• Shoes fully dried at room temperature, not heat-dried
• Insoles checked — replaced if flattened or worn
• Freshener applied after training runs
• Water repellent spray applied the night before

FAQs

How far in advance should I clean my running shoes before a race?

Two to three days ahead is ideal. This gives cleaned uppers time to fully air dry and lets any water repellent spray cure properly before you put them back on your feet.

Can I run the Terry Fox Run in regular sneakers instead of running shoes?

Yes — the Terry Fox Run is non-competitive and welcomes runners, walkers, and wheelchair participants at any pace. Comfortable, well-fitted sneakers with fresh insoles are all you need.

How often should insoles be replaced for regular runners?

 As a general guide, replace insoles every 300–500 km of running, or sooner if you notice flattening, odour, or new foot discomfort.

Ready for Run Day

Whether you're chasing a personal best or just walking your local Terry Fox Run route with the family, a little shoe care goes a long way toward a comfortable morning. Browse our full range of sneaker care products and insoles to get race-ready, and check out more seasonal tips on the Walter's Shoe Care blog.