Can You Wash Running Shoes In The Machine Best Practices To Avoid Damage

Running shoes take a beating. Whether pounding pavement, cutting through trails, or logging miles on the treadmill, they absorb sweat, dirt, and impact with every stride. Over time, this leads to odor, grime buildup, and deterioration. Many runners ask: can you toss them in the washing machine for a deep clean? The short answer is yes—but with serious caveats. Done incorrectly, machine washing can ruin your shoes in one cycle. However, when approached with care, it’s a viable option that can extend their life and keep them fresh.

This guide breaks down the dos and don’ts of washing running shoes in a machine, outlines best practices backed by footwear experts, and provides a step-by-step method to minimize risk while maximizing cleanliness.

Understanding the Risks of Machine Washing Running Shoes

While the convenience of tossing shoes into the washer is tempting, it's important to understand what happens during a typical cycle. Agitation, high spin speeds, heat, and prolonged exposure to water can compromise structural integrity. Most running shoes are engineered with layered materials: synthetic mesh uppers, EVA midsoles, rubber outsoles, and internal support systems like shanks or heel counters. These components react differently to moisture and mechanical stress.

For example, the foam midsole—responsible for cushioning—can break down faster when soaked and spun aggressively. Adhesives binding layers together may weaken, leading to delamination. Heat from drying cycles can warp soles or shrink fabric. Even colorfastness can be affected, especially with bright or dark dyes.

“Washing machines are designed for textiles, not composite footwear. The violent tumbling motion can separate glued layers and degrade performance over time.” — Dr. Lena Torres, Footwear Materials Scientist at RunLab Research Institute

That said, not all shoes respond the same way. Some modern models are built with more durable, wash-resistant materials. The key is knowing your shoe and proceeding with caution.

Step-by-Step Guide: How to Safely Wash Running Shoes in the Machine

If you decide machine washing is the right approach, follow this detailed process to reduce the risk of damage:

1. Remove laces and insoles: Take out the shoelaces and footbeds (insoles). These can be washed separately—laces in a mesh laundry bag, insoles by hand with mild soap and air-dried away from direct heat.
2. Dry brush first: Use a soft-bristle brush to remove dried mud, dirt, or debris from the surface. Focus on grooves in the outsole and mesh areas. This prevents gunk from turning into sludge inside the machine.
3. Place shoes in a pillowcase or mesh bag: To limit movement and protect both the shoes and your washer, put each shoe in a pillowcase tied shut or a zippered mesh laundry bag. This reduces impact against the drum walls.
<4> Use cold water and gentle cycle: Select the delicate or hand-wash setting with cold water only. Avoid hot or warm settings, which can melt adhesives or deform midsoles.
4. Add mild detergent: Use a small amount of liquid detergent—preferably one designed for technical fabrics (like Sport Suds or Woolite). Never use bleach or fabric softener, as these degrade fibers and leave residues.
5. Balancing the load: Add a couple of towels or similar-weight items to balance the load. An unbalanced drum can cause excessive vibration and strain on both the machine and shoes.
6. No spin or low spin: If your washer allows, disable or minimize the spin cycle. High-speed spinning creates centrifugal force that stresses glue joints and foam.
7. Air dry only: After the cycle, remove shoes immediately. Do not place them in the dryer. Instead, stuff them with crumpled newspaper or paper towels to absorb moisture and maintain shape. Let them dry at room temperature, away from radiators, heaters, or direct sunlight.

Tip: Never expose running shoes to direct heat sources after washing—they can warp, crack, or lose cushioning properties.

Do’s and Don’ts: Quick Reference Table

Do’s	Don’ts
Use cold water and gentle cycle	Use hot water or heavy-duty cycles
Remove insoles and laces first	Wash shoes fully assembled
Place shoes in a pillowcase or mesh bag	Toss shoes loose into the drum
Balance the load with towels	Run an unbalanced, single-shoe load
Air dry at room temperature	Put shoes in the dryer or near a heater
Brush off dirt before washing	Wash caked-on mud without pre-cleaning

When Not to Machine Wash Your Running Shoes

Not all running shoes are candidates for machine washing. Certain types should be cleaned only by hand to preserve function and longevity:

• Carbon-plated racing shoes: Models like the Nike Vaporfly or Saucony Endorphin Pro contain carbon fiber plates bonded within the midsole. Excessive moisture and agitation can weaken the bond, reducing energy return and potentially causing plate separation.
• Trail shoes with aggressive treads: While durable, these often have multi-layer uppers and rock plates that trap water. Prolonged saturation can lead to internal mold or degradation of protective membranes.
• Shoes with waterproof linings (e.g., Gore-Tex): Machine washing can compromise the waterproof membrane, reducing breathability and water resistance.
• Older or heavily worn shoes: If your shoes already show signs of glue separation, sole detachment, or upper tears, washing may accelerate failure.

In these cases, hand cleaning is safer and more effective.

How to Hand Clean Running Shoes (Alternative Method)

Fill a basin with lukewarm water and a small amount of mild detergent. Dip a soft brush or cloth into the solution and gently scrub the upper, midsole, and outsole. For stubborn stains, use a toothbrush for precision. Rinse the cloth frequently and avoid soaking the shoe. Wipe down with clean water, then proceed with air drying using the same stuffing technique described earlier.

Real Example: A Runner’s Experience With Machine Washing

Mark R., a marathoner from Portland, regularly logs 50+ miles per week. After a muddy trail race, his Hoka Speedgoat 5s were caked with clay-like soil. He decided to try machine washing despite mixed advice online.

He followed the best practices: removed laces and insoles, brushed off excess dirt, placed each shoe in a tied pillowcase, added two bath towels for balance, and ran a cold gentle cycle with no spin. Afterward, he stuffed the shoes with newspaper and let them dry over 36 hours in a ventilated closet.

The result? Clean shoes with no visible damage. “They looked almost new,” Mark said. “But I noticed they felt slightly less springy after three such washes. Now I only do it once every few months and prefer spot-cleaning in between.”

His experience illustrates both the potential success and subtle long-term trade-offs of machine washing.

Expert Tips for Maintaining Running Shoe Hygiene

Cleaning isn’t just about appearance—it affects comfort, odor control, and material longevity. Consider these additional strategies:

• Rotate your shoes: Having two pairs allows each to fully dry between runs, reducing bacterial growth and extending life.
• Use odor-fighting insoles: Replaceable charcoal or silver-infused insoles help manage smell between washes.
• Air them out daily: After each run, remove the insoles and let shoes breathe in a well-ventilated area.
• Apply a mesh protector spray: Products like Gear Aid ReviveX Fabric Protector add a water- and stain-resistant barrier without altering breathability.

Tip: Never store damp shoes in a gym bag or plastic container—this promotes mold and odor.

Frequently Asked Questions

Can I wash Adidas Boost or Nike React foam shoes in the machine?

Yes, but cautiously. These foams are generally resilient, but repeated washing accelerates wear. Stick to cold, gentle cycles and always air dry. Limit machine washing to once every 2–3 months.

Why do my shoes smell worse after washing?

Residual moisture trapped in the midsole or insole can breed bacteria. Ensure complete drying—ideally 24–48 hours—and consider removing the insole for separate treatment. Sprinkle baking soda inside overnight before washing to neutralize odors.

Is it safe to wash shoes with other clothes?

Only if they’re contained in a pillowcase or mesh bag and paired with similar-weight items like towels. Avoid washing with lint-producing fabrics (e.g., cotton) as fibers can stick to wet mesh uppers.

Final Checklist Before Machine Washing

1. Check manufacturer’s care label (if available)
2. Remove laces and insoles
3. Brush off loose dirt and mud
4. Place each shoe in a pillowcase or mesh bag
5. Select cold water, gentle/delicate cycle
6. Use minimal mild detergent (no bleach/softener)
7. Add towels to balance the load
8. Skip or reduce spin cycle
9. Air dry at room temperature—never use heat
10. Wait 24–48 hours before wearing again

“The best cleaning method is prevention. Rotate shoes, air them out, and clean early. A little maintenance goes much further than a desperate deep wash.” — Jordan Lee, Professional Running Coach and Footwear Advisor

Conclusion

Yes, you can wash running shoes in the machine—but only under controlled conditions and with full awareness of the risks. It’s not a routine solution, but rather a calculated option for deep cleaning when done sparingly and correctly. Most damage occurs not from the water itself, but from heat, agitation, and improper drying.

By following the best practices outlined here—using cold water, protecting shoes in a bag, avoiding spin and heat, and allowing ample drying time—you can refresh your footwear without sacrificing performance. For high-end or specialized models, hand cleaning remains the gold standard.

Ultimately, how you care for your running shoes reflects how much you value your runs. A few thoughtful steps today can preserve cushioning, support, and freshness for miles to come.

💬 Have you tried machine washing your running shoes? Share your results, tips, or cautionary tales in the comments—your experience could help fellow runners make smarter choices!