Can You Wash Running Shoes In The Washing Machine What Runners Should Know

Running shoes endure a lot—mud, sweat, rain, pavement, and long miles. Over time, they accumulate odor, grime, and bacteria that can degrade materials and affect performance. Many runners wonder: can you simply toss them in the washing machine for a quick clean? While it might seem convenient, the answer isn’t straightforward. Washing running shoes improperly can damage their structure, cushioning, and support—elements critical to injury prevention and comfort. Understanding the risks, alternatives, and best practices is essential for maintaining your investment and keeping your feet healthy.

The Risks of Machine-Washing Running Shoes

Modern running shoes are engineered with precision. They combine lightweight mesh uppers, midsoles made from EVA foam or proprietary compounds like Nike React or Adidas Boost, and outsoles designed for grip and durability. These components work together to absorb impact, stabilize movement, and promote efficient stride mechanics. The high agitation, heat, and moisture levels inside a washing machine can compromise this delicate balance.

The spinning motion can separate glued layers, especially between the midsole and outsole. Heat from dryers—or even hot water cycles—can warp foam, reducing cushioning effectiveness. Mesh uppers may stretch or tear under mechanical stress, while metal eyelets can rust or loosen. Even if the shoes look intact after a wash, internal damage may already be underway, shortening their lifespan significantly.

“Many runners don’t realize that washing machines apply forces far beyond normal use. That kind of stress accelerates material fatigue.” — Dr. Lena Torres, Sports Podiatrist and Footwear Researcher

Tip: Never put running shoes in the dryer. Heat exposure is one of the fastest ways to ruin midsole integrity.

When (and How) It Might Be Safe to Use a Washing Machine

While generally discouraged, some experts concede that a washing machine *can* be used under strict conditions—if done carefully and only when necessary. This approach should never be routine but reserved for deeply soiled shoes when hand-cleaning fails.

If you choose to proceed, follow these guidelines to minimize risk:

1. Remove laces and insoles: Wash laces separately by hand. Insoles should be cleaned manually and air-dried.
2. Use a gentle cycle: Select cold water and the lowest spin speed available. Avoid any “heavy-duty” or “deep clean” settings.
3. Place shoes in a laundry bag or pillowcase: This reduces direct impact against the drum walls.
4. Use minimal detergent: One tablespoon of mild liquid detergent is sufficient. Avoid bleach or fabric softeners.
5. Air-dry only: Stuff shoes with paper towels to maintain shape and place them in a well-ventilated area away from direct sunlight or heaters.

Even with precautions, repeated machine washing will degrade shoes faster than manual cleaning. Think of it as an emergency measure—not a maintenance strategy.

Superior Alternatives: Hand-Cleaning Your Running Shoes

Hand-washing remains the gold standard for cleaning running shoes safely and effectively. It allows control over water exposure, scrubbing pressure, and drying conditions—critical factors in preserving structural integrity.

Step-by-Step Guide to Cleaning Running Shoes by Hand

1. Prep the shoes: Remove laces and insoles. Tap the soles together outside to dislodge dried mud or debris.
2. Soak laces and insoles: Place in a bowl of warm water with a small amount of mild soap. Let sit for 15–20 minutes, then gently scrub with a soft brush before rinsing.
3. Clean the upper: Dampen a microfiber cloth or soft-bristled brush with soapy water (use dish soap or specialized sneaker cleaner). Gently scrub stains on mesh, synthetic overlays, or leather accents. Avoid soaking the shoe.
4. Tackle the midsole and outsole: Use an old toothbrush to remove dirt from grooves and sidewalls. For white midsoles, a paste of baking soda and hydrogen peroxide can lift yellowing (test on a small area first).
5. Rinse lightly: Wipe down with a damp cloth to remove soap residue. Do not submerge the shoe.
6. Dry properly: Stuff the interior with crumpled paper towels to absorb moisture and hold shape. Place in a shaded, ventilated area. Rotate every few hours for even drying. Allow 24–48 hours before wearing.

Tip: Never clean shoes immediately after a run. Let them cool down first to prevent trapped heat from warping materials during cleaning.

Do’s and Don’ts of Running Shoe Care

Do’s	Don’ts
Clean shoes regularly to prevent odor buildup	Submerge shoes in water or soak them
Use a soft brush and mild cleaner	Use bleach, ammonia, or strong solvents
Air-dry at room temperature	Put shoes in the dryer or near radiators
Rotate between multiple pairs	Wear the same pair two days in a row without rest
Store in a cool, dry place	Leave shoes in hot cars or damp lockers

Real Runner Experience: A Cautionary Tale

Mark R., a recreational marathoner from Portland, decided to clean his favorite pair of stability trainers after a muddy trail race. With weeks until his next long run, he thought a quick machine wash would save time. He removed the insoles but left the laces in, tossing both shoes directly into a cold, gentle cycle with regular detergent.

After air-drying for two days, the shoes looked clean—but something felt off. On his first post-wash run, the right shoe creaked with each step. By mile six, the midsole had begun delaminating near the arch. Within three runs, the sole fully separated. “I thought I was being smart,” Mark said. “But I ruined $140 worth of support in one wash. Now I hand-clean everything—and I rotate three pairs to avoid overuse.”

This scenario is more common than many realize. Manufacturers design shoes for biomechanical stress, not laundry stress. Once structural bonds fail, there’s no repair option.

Expert-Recommended Maintenance Checklist

• ✅ Remove dirt and mud after every run
• ✅ Clean uppers monthly (or more often in wet conditions)
• ✅ Deodorize insoles weekly with baking soda or antimicrobial spray
• ✅ Rotate between at least two pairs to allow 24–48 hours of recovery time
• ✅ Inspect for wear patterns, separation, or compression every 100 miles
• ✅ Replace shoes every 300–500 miles, depending on weight and gait

“The longer you preserve the integrity of your shoes, the better they protect your joints. Proper care isn’t just about cleanliness—it’s injury prevention.” — Coach Amir Patel, Certified Running Biomechanics Specialist

Frequently Asked Questions

Can I wash my running shoes in the dishwasher?

No. Dishwashers use high heat, powerful jets, and harsh detergents that will destroy adhesives, warp plastics, and ruin cushioning. The environment is far more aggressive than even a washing machine.

How often should I clean my running shoes?

Wipe down the exterior every few runs if exposed to mud or rain. Perform a thorough cleaning every 3–4 weeks, or more frequently if you notice odor, discoloration, or visible grime. Regular maintenance prevents deep-set stains and bacterial growth.

What causes the smell in running shoes, and how do I stop it?

Sweat-soaked insoles create a breeding ground for bacteria and fungi. To reduce odor: remove insoles after each run, let shoes air out completely, use moisture-wicking socks, and sprinkle baking soda inside overnight. For persistent smells, wash insoles manually and consider using UV sanitizing devices designed for footwear.

Extending the Life of Your Running Shoes: A Final Word

Your running shoes are more than just gear—they’re dynamic tools that influence your form, efficiency, and long-term joint health. Treating them with care goes beyond aesthetics. Every decision, from how you clean them to how often you wear the same pair, impacts their functional lifespan.

Machine washing may offer a shortcut, but it comes at the cost of durability and performance. By adopting consistent, low-impact cleaning habits and respecting the engineering behind modern footwear, you protect your investment and your body. Whether you're logging daily commutes or training for a personal best, proper shoe care ensures you stay supported, comfortable, and ready for the road ahead.

💬 Have you ever washed your running shoes in the machine? What happened? Share your experience in the comments—your story could help another runner avoid a costly mistake.