Can You Wash Running Shoes In The Machine Safest Methods And Warnings

Running shoes take a beating. Whether pounding pavement, hitting trails, or logging miles on treadmills, they absorb sweat, dirt, and odor over time. As they grow grimy and smelly, many runners wonder: 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 cushioning, break down adhesives, and warp materials. Done right, it can extend the life of your footwear. This guide walks through the safest techniques, what to avoid, and alternative cleaning strategies that preserve performance and comfort.

Understanding the Risks of Machine Washing Running Shoes

While convenient, tossing running shoes into a washing machine isn't risk-free. Most modern running shoes are engineered composites of foam midsoles (like EVA or PU), synthetic mesh uppers, rubber outsoles, and internal stabilizers. These components aren’t designed to withstand high agitation, heat, or prolonged moisture exposure.

The primary risks include:

• Midsole degradation: High-speed spinning can compress or fracture foam, reducing cushioning and responsiveness.
• Glue failure: Heat from dryers or hot water weakens adhesives binding soles to uppers, leading to delamination.
• Warping or misshaping: Agitation can distort the shoe’s structure, especially if laces or tongues aren’t secured.
• Mold growth: If not dried properly after washing, trapped moisture fosters mildew inside the shoe.

“Machine washing can be a last resort for heavily soiled shoes, but it should never replace routine maintenance. The structural integrity of performance footwear is too delicate for aggressive cleaning.” — Dr. Lena Torres, Sports Podiatrist & Footwear Researcher

Safest Method: How to Wash Running Shoes in the Machine (If You Must)

If hand cleaning isn’t enough and your shoes are deeply stained or odorous, a cautious machine wash may be justified. Follow this step-by-step protocol to minimize damage.

Step 1: Remove Laces and Insoles

Take out the shoelaces and removable insoles. Wash laces separately by hand or in a mesh laundry bag. Insoles can be soaked in warm, soapy water and scrubbed gently with a soft brush.

Step 2: Dry Brush First

Use a stiff-bristled brush to remove dried mud, gravel, or debris from the outsole and upper. This prevents grit from grinding against fabric during the wash cycle.

Step 3: Place Shoes in a Mesh Laundry Bag

Put each shoe in its own mesh laundry bag or pillowcase tied at the top. This reduces tumbling impact and protects both the shoes and your washing machine drum.

Step 4: Use Cold Water and Gentle Cycle

Select the gentle or delicate cycle with cold water only. Hot water increases the risk of glue breakdown and material shrinkage. Avoid heavy-duty or spin-only settings.

Step 5: Add Mild Detergent

Use a small amount of mild liquid detergent—never bleach or strong cleaners. For odor control, add a half-cup of white vinegar instead of fabric softener.

Step 6: Do NOT Use the Dryer

This cannot be overstated: never put running shoes in a dryer. Heat destroys foam and melts bonding agents. Instead, stuff shoes with crumpled newspaper or paper towels to absorb moisture and maintain shape. Air-dry at room temperature, away from direct sunlight or heaters.

Tip: To speed drying, change the newspaper every few hours. It pulls moisture from the midsole and lining effectively.

Alternative Cleaning Methods That Are Safer

For most situations, non-machine cleaning is preferable. These methods offer thorough results without compromising shoe integrity.

Hand Washing with a Soft Brush

Mix lukewarm water with a small amount of gentle soap (such as dish soap or athletic gear cleaner). Dip a soft brush—like an old toothbrush—and scrub the upper, tongue, and collar. Focus on stained areas, then wipe with a damp cloth. Rinse minimally to avoid soaking the shoe.

Vinegar and Baking Soda Deodorizing

To eliminate odor without washing, sprinkle baking soda inside the shoe and let it sit overnight. For stronger smells, mix equal parts water and white vinegar in a spray bottle, mist the insole (not the entire shoe), then air dry completely.

Spot Cleaning with Isopropyl Alcohol

For scuff marks on rubber or synthetic overlays, dab a cloth with 70% isopropyl alcohol and gently rub the area. This disinfects and lifts stains without saturating the material.

UV Sanitizing (Optional)

Some runners use UV shoe sanitizers to kill bacteria and reduce odor between wears. While not a substitute for cleaning, it helps maintain hygiene, especially for runners prone to athlete’s foot or excessive sweating.

Do’s and Don’ts: Quick Reference Table

Do	Don’t
Use cold water and gentle cycle if machine washing	Use hot water or heavy wash settings
Remove laces and insoles before cleaning	Leave insoles in during washing
Air-dry naturally at room temperature	Put shoes in the dryer or near a heater
Brush off loose dirt first	Soak shoes fully in water
Use mild detergent or specialized shoe cleaner	Use bleach, ammonia, or strong solvents

Real Example: A Runner’s Mistake and Recovery

Jamal, a marathon trainee in Portland, once threw his heavily mud-stained trainers into the washer after a trail race. He skipped pre-brushing, used warm water, and—against his better judgment—tossed them in the dryer on low heat. The result? One shoe’s sole partially separated, and the midsole felt noticeably firmer.

He learned the hard way. Since then, Jamal has adopted a preventive routine: brushing shoes immediately post-run, spot-cleaning weekly, and only machine-washing as a last resort—with strict adherence to cold water and air-drying. His current pair, six months old, still performs like new. “It’s about consistency,” he says. “Five minutes of care after each run saves me money and keeps my feet happy.”

When to Avoid Washing Altogether

Not all running shoes can be cleaned aggressively—even by hand. Certain models, particularly those with carbon fiber plates, waterproof membranes (like Gore-Tex), or knit uppers (e.g., Nike Flyknit), require special handling. Manufacturers often advise against submerging these shoes entirely.

Check the care label or brand website. For example:

• Hoka: Recommends hand cleaning only; do not machine wash.
• Brooks: Allows gentle machine washing but warns against dryers.
• On Cloud: Suggests wiping with a damp cloth and avoiding immersion.

If in doubt, err on the side of caution. Surface cleaning preserves longevity far better than deep cleaning that compromises structure.

Frequently Asked Questions

How often should I clean my running shoes?

Light cleaning—brushing off dirt and airing out—should happen after every few runs. A deeper clean (hand or machine) is recommended every 3–4 weeks for regular runners, or sooner if visibly dirty or smelly.

Can I wash minimalist or racing flats in the machine?

No. Lightweight racing shoes with thin soles and minimal construction are especially vulnerable to damage. Stick to hand wiping or spot cleaning only.

Why do my shoes smell even after washing?

Odor often persists due to lingering bacteria in the insole or midsole. Try freezing the shoes overnight (sealed in a plastic bag) to kill microbes, or use an enzymatic cleaner designed for athletic gear. Ensure complete drying before reuse.

Expert Checklist: Safe Shoe Cleaning Routine

1. After each run: Remove debris with a brush or cloth.
2. Weekly: Wipe down uppers and insoles with a damp sponge.
3. Monthly: Deep clean using hand method or machine (if safe).
4. Always: Remove insoles and laces before cleaning.
5. Air-dry thoroughly—never rush with heat.
6. Rotate shoes: Allow 24–48 hours between uses for full recovery and drying.

Conclusion: Care for Performance and Longevity

Your running shoes are precision tools built for performance, not just fashion. Treating them with care ensures they support your stride, prevent injury, and last longer. While machine washing is technically possible under strict conditions, it’s rarely the best option. Prioritize gentle, consistent maintenance over infrequent deep cleans that risk structural harm.

By adopting smart cleaning habits—brushing after runs, rotating pairs, and air-drying properly—you protect your investment and enhance your running experience. The goal isn’t just cleanliness; it’s preserving function. When your shoes feel fresh and perform reliably, every mile becomes easier.

💬 Have a favorite shoe-cleaning hack or a cautionary tale? Share your story in the comments—your insight could help fellow runners avoid costly mistakes.