How To Wash Running Shoes Without Damaging The Material Or Shape

Running shoes endure daily wear, sweat, dirt, and moisture. Over time, this buildup not only affects performance but can compromise hygiene and comfort. While it’s tempting to toss them in the washing machine for a quick clean, improper methods can warp cushioning, degrade adhesives, or ruin breathable uppers. Cleaning your running shoes correctly preserves their structural integrity, extends their lifespan, and maintains optimal support. This guide outlines proven techniques to clean your footwear effectively—without sacrificing shape or material quality.

Why Proper Shoe Cleaning Matters

Running shoes are engineered with precision: midsoles absorb impact, outsoles provide traction, and uppers allow breathability. Harsh cleaning practices disrupt these features. Excessive water exposure weakens glue bonds between layers. Heat from dryers can melt EVA foam or distort synthetic mesh. Even detergents meant for clothes may contain chemicals that break down elastane or polyurethane components.

A study by the American Council on Exercise found that runners replace shoes every 300–500 miles due to wear and loss of support. Premature degradation from poor maintenance shortens that timeline. Proper cleaning isn’t just about appearance—it protects function.

“Cleaning your running shoes properly is as important as replacing them on schedule. Neglect leads to odor, breakdown, and compromised biomechanics.” — Dr. Lena Patel, Sports Podiatrist

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

Hand-washing remains the safest method for preserving shoe structure. Follow this detailed process to ensure thorough yet gentle cleaning.

1. Remove laces and insoles: Take out the shoelaces and footbeds. These can be cleaned separately. Soak laces in warm soapy water; hand-wash insoles with mild detergent and air-dry flat.
2. Dry brush loose debris: Use a soft-bristle brush (an old toothbrush works well) to remove dried mud, dust, and particles from the upper, midsole, and tread.
3. Prepare cleaning solution: Mix one tablespoon of mild liquid detergent (like Woolite or dish soap) with two cups of cool water. Avoid bleach, fabric softeners, or strong solvents.
4. Clean the upper: Dip a microfiber cloth or sponge into the solution. Gently wipe down the mesh, synthetic overlays, and branding. Don’t saturate the material—damp is enough.
5. Scrub the midsole and outsole: Focus on white rubber midsoles prone to yellowing. Use a slightly firmer brush (but not metal) with the same solution to lift stains. For stubborn grime, use a paste of baking soda and water (two parts soda to one part water).
6. Rinse carefully: Dampen a clean cloth with plain water and wipe off soap residue. Never submerge the entire shoe.
7. Dry naturally: Stuff shoes with crumpled newspaper or paper towels to maintain shape and absorb moisture. Place in a well-ventilated area away from direct sunlight or heat sources. Allow 24–48 hours to dry completely.

Tip: Rotate between two pairs of running shoes if possible. This gives each pair time to fully dry and decompress between uses, reducing odor and prolonging life.

When and How to Use a Washing Machine (With Caution)

While most manufacturers advise against machine washing, some modern running shoes made with durable engineered mesh (e.g., certain Nike React or Adidas Ultraboost models) may tolerate a gentle cycle—if done correctly.

If you choose this route, follow strict guidelines:

• Only wash shoes when heavily soiled and hand-cleaning fails.
• Remove all inserts and laces.
• Place shoes in a mesh laundry bag or pillowcase to reduce tumbling impact.
• Use cold water and a small amount of mild detergent.
• Select the “delicate” or “hand-wash” cycle with minimal spin.
• Never use fabric softener or bleach.

Even then, risks remain. High agitation can delaminate midsoles. Water trapped in foam cores takes days to dry and may lead to mold. Experts agree: hand-washing is consistently safer.

Do’s and Don’ts of Running Shoe Care

Do	Don’t
Use cool or lukewarm water for cleaning	Soak shoes in water for extended periods
Stuff with paper to retain shape while drying	Put shoes in the dryer or near radiators
Clean shoes monthly or after muddy runs	Use bleach or strong household cleaners
Brush gently with soft or medium bristles	Scrub aggressively with wire brushes
Air-dry at room temperature indoors	Leave wet shoes in dark gym bags overnight

Tip: To prevent yellowing of white midsoles, avoid leaving shoes in direct sunlight. UV rays accelerate oxidation, causing discoloration.

Real Example: Recovering a Trail Runner After a Muddy Race

After completing a 10K trail race through rain-soaked terrain, Mark returned home with his ASICS Gel-Venture 8 caked in thick clay. He resisted the urge to hose them down or throw them in the washer. Instead, he followed a careful protocol:

First, he knocked off large clumps against a curb. Then, using a soft brush, he loosened dried mud from the aggressive lugs. He mixed a small bowl of warm water and gentle castile soap, dipped a cloth, and wiped down the uppers in sections. The midsole grooves were cleaned with an old toothbrush and baking soda paste. After wiping with a damp cloth to remove suds, he removed the insoles and stuffed the shoes with recycled newspaper. He placed them near a fan in his hallway, rotating them every few hours for even airflow.

Two days later, the shoes looked nearly new. More importantly, the fit and cushioning remained unchanged. Mark noted that his next run felt just as supportive as before the race—proof that proper cleaning preserved performance.

Dealing with Odor Without Damaging Materials

Sweat and bacteria cause persistent odors. Many turn to quick fixes like sprays or deodorizers, but long-term solutions require smart habits.

• Always remove insoles after runs and let them air out separately.
• Sprinkle baking soda inside overnight to neutralize smells. Shake out thoroughly before next use.
• Use odor-absorbing shoe bags or cedar inserts during storage.
• Wear moisture-wicking socks to reduce sweat absorption.

Avoid aerosol sprays with alcohol, which dry out linings. Enzyme-based shoe cleaners are effective and safe alternatives—they break down organic residue without harsh chemicals.

Material-Specific Care Tips

Different shoe constructions demand tailored approaches. Recognizing your shoe’s composition helps avoid damage.

• Mesh Uppers: Common in lightweight trainers. Highly breathable but vulnerable to snagging. Clean with light pressure and never twist or wring.
• Knit or Seamless Uppers: Found in premium models (e.g., Nike Flyknit). Delicate weave patterns can stretch if overwet. Spot-clean only and avoid soaking.
• Leather or Synthetic Overlays: Used for structure and durability. Wipe with a damp cloth; condition synthetic leather occasionally with a silicone-free wipe.
• Boost, EVA, or React Foam Midsoles: Sensitive to heat and prolonged moisture. Never expose to temperatures above 100°F (38°C).

“Foam compounds used in modern midsoles are designed for dynamic compression, not static soaking. Waterlogged foam loses resilience faster.” — Carlos Mendez, Footwear Engineer at a Leading Athletic Brand

Frequently Asked Questions

Can I put my running shoes in the dishwasher?

No. Dishwashers use high heat and powerful jets that will almost certainly damage adhesives, warp plastic components, and ruin cushioning. The risk far outweighs any perceived convenience.

How often should I clean my running shoes?

Aim to wipe down shoes every 2–3 runs if they’re visibly dirty. A full cleaning is recommended every 3–4 weeks for regular runners, or immediately after exposure to mud, salt, or extreme conditions.

Why do my white shoes turn yellow after washing?

Yellowing occurs due to oxidation from UV exposure, residual sweat, or detergent buildup. To minimize this, avoid sun-drying, rinse thoroughly, and consider using a hydrogen peroxide and baking soda paste (spot test first) for whitening.

Checklist: Safe Running Shoe Cleaning Routine

Use this checklist before each cleaning session to ensure best results:

• ☐ Remove laces and insoles
• ☐ Brush off loose dirt and debris
• ☐ Prepare mild soapy solution with cool water
• ☐ Clean upper with damp cloth (not soaked)
• ☐ Scrub midsole and outsole with soft brush
• ☐ Rinse with damp clean cloth
• ☐ Stuff with paper to maintain shape
• ☐ Air-dry in ventilated, shaded area
• ☐ Reassemble only when fully dry (no dampness inside)

Conclusion: Treat Your Shoes Like Performance Gear

Your running shoes are more than just footwear—they’re finely tuned tools designed to support movement, absorb shock, and enhance efficiency. Treating them with care ensures they continue performing as intended. Washing them properly isn’t complicated, but it does require patience and attention to detail. By avoiding shortcuts like machine washing or heat drying, and instead adopting consistent, gentle cleaning habits, you protect both material and form.

Start today: pull out your favorite pair, inspect the soles, and give them the refresh they deserve. Your next run—and your future self—will thank you.

💬 Have a favorite shoe-cleaning hack? Share your experience in the comments and help fellow runners keep their kicks fresh and functional!