Can You Wash Running Shoes In The Washing Machine What Actually Happens

Running shoes are engineered for performance, comfort, and durability—but they also endure sweat, dirt, and outdoor grime with every mile. Over time, this buildup leads to odor, discoloration, and even material breakdown. Naturally, many runners wonder: can you toss them in the washing machine for a deep clean? The short answer is yes—but with serious caveats. While it’s technically possible, washing running shoes in a machine carries risks that could compromise their structure, cushioning, and longevity. Understanding what actually happens during a wash cycle—and how to do it safely or avoid it altogether—is essential for preserving your investment.

What Happens When You Put Running Shoes in the Washing Machine?

The washing machine subjects shoes to forces far beyond normal wear. Agitation, high-speed spinning, and exposure to water and detergent create a turbulent environment that most athletic footwear isn’t designed to withstand. During a standard wash cycle, shoes bounce around inside the drum, colliding with the walls and each other. This mechanical stress can break down adhesives, deform midsoles, and separate layers of fabric and foam.

Water saturation is another major concern. Most running shoes use EVA (ethylene-vinyl acetate) or polyurethane foams in the midsole for cushioning. These materials absorb water slowly but release it even more slowly. When soaked in a machine, they retain moisture for days, which weakens structural integrity and promotes mold growth if not dried properly. Additionally, mesh uppers may stretch or tear under agitation, while glued components like outsoles can begin to delaminate.

Detergents, especially those with bleach or strong enzymes, can degrade synthetic fibers and damage anti-microbial treatments meant to control odor. Even “gentle” detergents introduce chemicals that weren’t part of the shoe’s design specifications. Heat from warm or hot water settings exacerbates these issues, potentially warping plastic heel counters or melting internal support structures.

Tip: Never use fabric softener when washing shoes—it can coat fibers and reduce breathability.

Expert Insight: What Footwear Engineers Say

“Running shoes are precision instruments. Their performance depends on layered materials working together. A washing machine disrupts that balance—especially the bond between midsole and outsole. We don’t design them for submersion or mechanical scrubbing.” — Dr. Lena Torres, Materials Scientist at Apex Footwear Lab

This sentiment is echoed across major athletic brands. Nike, Adidas, and Brooks all explicitly advise against machine washing in their care guidelines. Instead, they recommend spot cleaning and air drying. The reason is simple: manufacturers optimize shoes for motion, not laundry cycles. Even minor changes in foam density or upper tension can alter fit and responsiveness, affecting both comfort and injury risk.

Safe Alternatives to Machine Washing

If machine washing poses such risks, what are the better options? Fortunately, effective cleaning can be achieved manually with minimal effort and no equipment beyond a sink, mild soap, and a soft brush.

Step-by-Step Guide: How to Clean Running Shoes by Hand

1. Remove the laces and insoles. Wash laces separately in soapy water or replace them if worn. Insoles can be hand-scrubbed and air-dried away from direct heat.
2. Rinse off loose debris. Use a garden hose or faucet to wash away mud and dirt from the outsole and upper.
3. Prepare a cleaning solution. Mix a few drops of mild dish soap (like Dawn) with lukewarm water in a bowl.
4. Scrub gently with a soft-bristled brush. Focus on stained areas, particularly near the toe box and along mesh panels. Avoid excessive pressure that could fray fabric.
5. Clean the midsole. Rubber strips and foam edges often accumulate grime. Use an old toothbrush for detailed work.
6. Rinse thoroughly. Wipe down with a damp cloth to remove any soap residue, which can attract more dirt if left behind.
7. Air dry naturally. Place shoes in a well-ventilated area, away from radiators, sunlight, or hairdryers. Stuff them with crumpled paper towels to maintain shape and absorb moisture.

This method removes surface contaminants without compromising structural elements. It also allows you to inspect the shoes for wear, such as sole separation or torn overlays, which early detection can help address before they worsen.

When People Try It Anyway: Real-World Outcomes

Despite warnings, many runners still attempt machine washing—sometimes out of desperation after months of neglect. Consider Mark, a recreational marathoner from Portland, who loaded his six-month-old trail runners into a cold, gentle cycle after they developed a persistent sour smell. He removed the insoles, placed the shoes in a pillowcase, and used half the recommended detergent. After the cycle, the shoes looked cleaner, but within two weeks, he noticed a loss of bounce in his stride. Upon inspection, the midsole foam had begun to compress unevenly, and one heel counter felt looser than before. His podiatrist later linked new knee discomfort to reduced shock absorption.

Mark’s experience isn’t unique. Online forums like Reddit’s r/running are filled with similar anecdotes: shoes that emerge from the washer looking fresh but fail prematurely. Some users report success with delicate cycles and careful drying, but these cases often involve newer models with robust construction and immediate, thorough post-wash care. Consistency in outcomes is low—making machine washing a gamble, not a reliable method.

Do’s and Don’ts of Running Shoe Cleaning

Do	Don’t
Use cold water and mild soap	Use hot water or bleach-based cleaners
Hand-wash with a soft brush	Put shoes in the washing machine or dryer
Remove insoles and laces before cleaning	Soak shoes for extended periods
Stuff with paper towels to dry	Dry near direct heat or sunlight
Clean shoes every 2–3 weeks with moderate use	Wait until shoes are visibly dirty or smelly

How Often Should You Clean Running Shoes?

Regular maintenance prevents deep-seated stains and odor. For runners logging 15–20 miles per week, a light wipe-down after every few uses and a deeper clean every two to three weeks is ideal. Signs it’s time to clean include visible dirt, lingering smells, or a sticky feeling on the midsole. Frequent cleaning reduces the temptation to resort to aggressive methods like machine washing later on.

For off-season or backup shoes, store them clean and dry. Dust and humidity alone can degrade materials over time. Rotate multiple pairs if possible—this extends the life of each and gives shoes time to fully air out between runs.

Tip: Sprinkle baking soda inside shoes overnight to neutralize odors between wears. Shake out thoroughly before next use.

Frequently Asked Questions

Can I put my running shoes in the washer on a delicate cycle?

You can, but it’s not recommended. Even delicate cycles involve tumbling and water immersion that may damage adhesives and foam. If you must, remove insoles and laces, place shoes in a mesh laundry bag or pillowcase, use cold water and minimal detergent, and air dry completely. However, hand washing remains the safer option.

Why shouldn’t I put running shoes in the dryer?

Dryers expose shoes to high heat and constant motion, both of which accelerate material breakdown. Heat can warp plastic components, shrink fabric, and crack glue joints. Tumbling causes repeated impact, leading to premature sole separation. Always air dry at room temperature.

My shoes smell bad. Will washing fix that?

Odor usually comes from bacteria feeding on sweat trapped in the insole and lining. Washing the exterior won’t solve this. Instead, remove the insole and wash it separately with antimicrobial soap, or replace it entirely. Regular airing, using odor-absorbing inserts, and rotating shoes are more effective long-term solutions.

Protect Your Performance: Care That Lasts

Running shoes typically last 300–500 miles, but improper care can cut that lifespan in half. Every decision—from how you clean them to where you store them—affects performance and durability. While the convenience of a washing machine is tempting, the hidden costs in structural damage and reduced cushioning aren’t worth the trade-off. Hand cleaning takes ten minutes, preserves integrity, and keeps your shoes functioning as designed.

Think of your shoes like precision tools: treat them with respect, and they’ll support you mile after mile. Develop a routine of post-run wiping, periodic deep cleaning, and proper drying. Replace insoles when compressed, and retire shoes when the midsole loses resilience—not just when the outsole wears down.

💬 Your shoes carry you forward—how do you care for them? Share your cleaning routine or lessons learned in the comments below. Let’s build a community of smarter, longer-lasting runs.