How To Wash Running Shoes Without Ruining The Support Structure

Running shoes are engineered for performance, comfort, and long-term support. Over time, sweat, dirt, and odor build up, making cleaning necessary. But tossing them into the washing machine or soaking them in water can compromise their structural integrity—especially the midsole foam, arch support, and heel counter. Done incorrectly, cleaning can accelerate wear, reduce shock absorption, and shorten the lifespan of your favorite pair. The good news: with the right approach, you can clean your running shoes effectively while preserving every critical support component.

Why Support Structure Matters in Running Shoes

The support structure of a running shoe includes several key components: the midsole (often made of EVA foam or newer compounds like Pebax), the heel counter (a rigid cup at the back), the shank (a stabilizing layer between midsole and outsole), and the upper’s internal reinforcement. These elements work together to control foot motion, absorb impact, and maintain alignment during each stride.

When these structures degrade prematurely—due to improper cleaning—the shoe loses its ability to protect joints and muscles. This increases injury risk and diminishes performance. For example, compressed or waterlogged midsoles lose responsiveness, leading to a flat, lifeless feel underfoot.

“Washing running shoes improperly is one of the most common mistakes runners make. It doesn’t just affect appearance—it compromises biomechanical function.” — Dr. Lena Patel, Sports Podiatrist and Gait Specialist

Step-by-Step Guide to Safely Clean Running Shoes

Cleaning your running shoes without damaging the support system requires patience and precision. Follow this detailed process to ensure both cleanliness and structural preservation.

1. Remove laces and insoles
   Take out the shoelaces and removable insoles. This allows you to clean all surfaces thoroughly and prevents trapped moisture inside the shoe.
2. Dry brush off loose debris
   Use a soft-bristle brush (like an old toothbrush) to gently scrub away dried mud, dust, and grit from the upper, midsole, and outsole. Focus on seams and tread grooves where dirt accumulates.
3. Prepare a mild cleaning solution
   Mix a few drops of gentle liquid detergent (such as Woolite or dish soap) with lukewarm water in a bowl. Avoid bleach, ammonia, or harsh cleaners that can break down adhesives and foams.
4. Clean the upper fabric
   Dip the brush into the soapy solution and lightly scrub the mesh or synthetic upper. Work in small sections, applying minimal pressure. Never saturate the material—excess water can seep into the midsole and degrade foam over time.
5. Tackle stains carefully
   For stubborn marks, use a damp cloth with a paste of baking soda and water. Gently rub the spot, then wipe clean with a damp, soap-free cloth.
6. Wash insoles separately
   Soak insoles in the same mild solution, scrub lightly, rinse, and air-dry completely before reinserting.
7. Rinse only if necessary
   If you used soap, wipe down the upper with a damp (not wet) cloth to remove residue. Do not rinse the entire shoe under running water.
8. Air-dry properly
   Stuff shoes with crumpled paper towels to maintain shape and absorb moisture. Place them in a well-ventilated area away from direct sunlight or heat sources like radiators. Never use a hairdryer or heater—high temperatures warp glue and foam.

Tip: After every run, knock off excess dirt and let shoes air out overnight. Preventative care reduces deep-cleaning frequency.

Do’s and Don’ts: Protecting Your Shoe’s Integrity

Do’s	Don’ts
Use a soft brush and mild soap	Use bleach or strong solvents
Spot-clean instead of soaking	Submerge the entire shoe in water
Air-dry at room temperature	Put shoes in the dryer or oven
Remove insoles and laces before cleaning	Machine-wash or machine-dry shoes
Rotate between multiple pairs	Wear the same pair daily without rest

This table highlights critical behaviors that either preserve or damage the functional lifespan of your footwear. One overlooked factor is rotation: allowing shoes 24–48 hours to rest between runs lets the midsole foam rebound and moisture evaporate naturally, reducing the need for aggressive cleaning.

Real Example: How Improper Washing Cut a Runner’s Mileage Short

Mark, a recreational marathoner, loved his high-cushion trainers for long-distance comfort. After six months, they began to smell and look dirty. Instead of hand-cleaning, he placed them in the washing machine with a regular cycle and detergent, thinking it would save time. He followed it with a quick dry in the clothes dryer.

Within days, he noticed the shoes felt “flat” and unstable. By week three, he developed sharp knee pain on his left side. A gait analysis revealed the heel counters had warped and the midsoles were permanently compressed—likely due to heat exposure and mechanical agitation. His shoes, which should have lasted 350–500 miles, lost structural support by mile 320. Mark had to replace them early and rehab his knee strain.

This case illustrates how convenience-driven cleaning can lead to costly consequences. With proper hand-cleaning, Mark could have extended the life of his shoes and avoided injury.

Expert Tips for Long-Term Shoe Maintenance

Beyond cleaning, ongoing care plays a major role in preserving support. Consider these advanced strategies used by elite runners and podiatrists.

• Limit exposure to extreme conditions: Avoid leaving shoes in hot cars or damp basements. Heat breaks down adhesives; moisture encourages bacterial growth and degrades foam.
• Use odor-neutralizing powders: Sprinkle baking soda or cedar-based shoe inserts after runs to absorb moisture and inhibit odor-causing bacteria.
• Inspect regularly: Check for creasing patterns in the midsole (especially near the ball of the foot). Deep, permanent folds indicate foam breakdown and reduced support.
• Store correctly: Keep shoes in a cool, dry closet with moderate airflow. Avoid stacking heavy items on top, which can deform the heel counter.

Tip: Never wash carbon-plated racing shoes the same way as training shoes. Their lightweight construction is even more sensitive to water and heat.

Frequently Asked Questions

Can I put my running shoes in the washing machine?

No. The agitation and spin cycle can delaminate the midsole, weaken glued areas, and distort the heel counter. Even on a gentle cycle, the risk outweighs any benefit. Hand-cleaning is always safer and more effective for preserving structure.

How often should I clean my running shoes?

Clean them when visibly dirty or when they start to smell—typically every 3–6 weeks depending on usage. Light wiping after muddy or sweaty runs extends the time between deep cleanings. Daily airing is more important than frequent washing.

Will water ruin the foam in my shoes?

Occasional light moisture won’t destroy modern midsoles, but repeated soaking or poor drying leads to cumulative damage. Waterlogged EVA foam compresses faster and rebounds slower. Over time, this results in a loss of cushioning and responsiveness. Always minimize water exposure and dry thoroughly.

Checklist: Safe Running Shoe Cleaning Routine

Use this checklist each time you clean your shoes to ensure no step is missed and support integrity remains intact.

• ☐ Remove laces and insoles
• ☐ Dry brush exterior to remove surface dirt
• ☐ Mix mild detergent with lukewarm water
• ☐ Spot-clean upper with soft brush and minimal moisture
• ☐ Treat stains with baking soda paste if needed
• ☐ Wash insoles separately and air-dry
• ☐ Wipe away soap residue with damp cloth
• ☐ Stuff with paper towels to retain shape
• ☐ Air-dry in ventilated, shaded area for 24–48 hours
• ☐ Reassemble only when fully dry

Following this checklist consistently ensures your shoes stay fresh without sacrificing performance. Think of it as routine maintenance—just like replacing worn-out socks or rotating your tires.

Conclusion: Care That Supports Every Mile

Your running shoes do more than carry you forward—they actively support, stabilize, and protect your body with every step. Treating them with care isn’t about vanity; it’s about preserving their engineering so they continue to perform as designed. Washing them improperly may seem harmless, but the hidden damage to foam, glue, and structure can silently undermine comfort and safety.

By adopting gentle, manual cleaning techniques and respecting the materials in your footwear, you extend not only their life but also your own running longevity. Whether you're logging 10 miles a week or training for a marathon, your shoes deserve thoughtful maintenance. Start today—your next run will feel better for it.

💬 Have a favorite shoe-cleaning hack that works for you? Share your experience in the comments and help fellow runners keep their gear in top form!