How To Wash Running Shoes Without Wrecking The Support Structure

Running shoes are engineered for performance, comfort, and injury prevention. Their midsoles provide shock absorption, while structured heel counters and medial posts offer stability. But when sweat, dirt, and odor accumulate, cleaning becomes necessary. The problem? Many runners toss their shoes in the washing machine or soak them overnight, unknowingly compromising the integrity of critical support components. Over time, this can lead to premature breakdown, reduced cushioning, and even increased risk of strain or discomfort during runs.

Cleaning your running shoes properly isn’t just about aesthetics—it’s about preserving function. With the right approach, you can remove grime and odors while protecting the structural elements that keep your stride efficient and safe. This guide outlines science-backed techniques, practical steps, and real-world insights to help you clean your shoes effectively—without sacrificing support.

Why Support Structure Matters in Running Shoes

The support system in modern running shoes includes multiple layers: a durable outsole for traction, a responsive midsole (often EVA foam or proprietary compounds like Boost or DNA Loft), and an internal framework designed to control motion. Stability features such as dual-density foams, shanks, or TPU plates help align the foot and reduce overpronation. These components degrade naturally with mileage, but improper cleaning accelerates wear.

Exposure to excessive water, heat, agitation, or harsh detergents weakens adhesives, breaks down foam cells, and warps molded parts. For example, submerging shoes in water can cause the midsole foam to absorb moisture, leading to compression set—a condition where the material loses its ability to rebound. Similarly, high heat from dryers or direct sunlight causes glue joints to fail and synthetic uppers to shrink or crack.

Maintaining structural integrity means treating your shoes not just as footwear, but as finely tuned athletic equipment.

“Think of your running shoes like a car’s suspension system. You wouldn’t pressure-wash the engine bay and expect everything to perform the same afterward.” — Dr. Laura Chen, Podiatrist & Sports Medicine Consultant

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

Follow this methodical process to deep-clean your shoes without harming their supportive anatomy. This routine takes under 30 minutes and uses household items.

1. Remove laces and insoles
   Take out the laces and pull the insoles (removable footbeds) from each shoe. This allows separate cleaning and prevents trapped moisture inside the shoe.
2. Dry brush exterior
   Use a soft-bristle brush (an old toothbrush works well) to dislodge dried mud, dust, and debris from the upper, midsole, and outsole. Focus on grooves in the tread and mesh panels. Avoid wire brushes—they can fray fabric and scratch overlays.
3. Prepare gentle cleaning solution
   Mix one tablespoon of mild liquid detergent (like Woolite or dish soap without bleach or degreasers) with two cups of cool water. Warm water is acceptable, but never hot.
4. Clean upper and midsole
   Dip a microfiber cloth or sponge into the solution, wring thoroughly, and gently wipe the shoe’s exterior. Work in small sections, especially on mesh, knit, or synthetic leather. Don’t oversaturate—excess water seeps into the midsole and degrades foam bonding.
5. Treat stubborn stains
   For grass marks or scuff spots, use a dab of baking soda mixed with a few drops of water to form a paste. Rub lightly with a toothbrush, then wipe clean with a damp cloth.
6. Wash laces and insoles
   Soak laces in the cleaning solution for 10 minutes. Scrub insoles with the cloth, paying attention to odor-prone areas. Rinse both under cool running water and air-dry separately.
7. Blot and dry properly
   Use dry towels to blot excess moisture from the shoe’s interior and exterior. Never twist or squeeze the shoe—that distorts the heel counter and compresses foam unevenly.

Tip: Insert crumpled newspaper or uncolored paper towels inside wet shoes to draw out moisture. Replace every few hours until dry.

Do’s and Don’ts: Preserving Structural Integrity

Even careful cleaning can backfire if certain habits aren’t avoided. Below is a comparison of recommended versus harmful practices.

Do’s	Don’ts
Hand-wash with mild soap and cool water	Machine wash—even on gentle cycle
Use a soft brush for scrubbing	Scrub with stiff or metal bristles
Air-dry at room temperature away from sun	Put shoes in dryer or near heater
Rotate between multiple pairs to extend life	Wear the same pair daily without rest
Spot-clean after muddy or sweaty runs	Soak entire shoes in water overnight

The key principle: minimize exposure to forces that stress materials beyond normal use. Heat, mechanical agitation, and prolonged moisture are the three biggest threats to structural longevity.

Real Example: A Runner’s Mistake and Recovery

Mark, a recreational marathoner from Portland, noticed his favorite stability shoes felt “flat” after just 250 miles—well before the expected 400–500-mile lifespan. He’d been tossing them in the washing machine monthly to eliminate odor, using regular detergent and a cold cycle. After removing them, he’d place them directly in front of a space heater to dry quickly before his next long run.

When he consulted a running store specialist, the technician dissected an old pair and pointed out visible delamination between the midsole and outsole, along with warped heel counters. “The glue failed due to repeated thermal expansion and contraction,” the specialist explained. “And the foam lost resilience from being saturated and rapidly dried.”

After switching to hand-cleaning and natural drying, Mark extended the life of his next pair by nearly 40%. More importantly, he reported fewer knee aches, which he now attributes to consistent shoe performance rather than degraded support.

Expert Tips for Long-Term Shoe Care

Beyond cleaning, proactive maintenance plays a major role in preserving support. Consider these expert-recommended strategies:

• Rotate your shoes: Using two or more pairs interchangeably gives each time to decompress and dry out naturally between runs, reducing fatigue in the foam.
• Avoid extreme environments: Don’t leave shoes in hot cars or damp basements. Temperatures above 90°F (32°C) accelerate material breakdown.
• Replace insoles periodically: Even if the outer shoe looks fine, worn-out insoles lose arch support. Upgrading to aftermarket orthotics or fresh OEM replacements restores comfort.
• Monitor mileage: Track usage with apps or a simple journal. Most running shoes begin losing significant support after 300–500 miles, regardless of appearance.

Tip: If your shoes feel “unstable” on flat ground or you’re experiencing new joint discomfort, it may not be time for new legs—it could be time for new soles.

Frequently Asked Questions

Can I put my running shoes in the washing machine if I use a pillowcase?

No. Even with a protective cover, the agitation and spin cycle create shear forces that weaken adhesive bonds and deform cushioning systems. Manufacturers like Brooks, Asics, and Hoka explicitly advise against machine washing. Hand-cleaning is the only safe method.

How often should I clean my running shoes?

Clean them when visibly dirty or when they start retaining odor—typically every 2–4 weeks for regular runners. For light use, once per month is sufficient. Immediate spot-cleaning after muddy runs prevents buildup and reduces deep-cleaning frequency.

Is it safe to use disinfectant sprays or baking soda inside the shoe?

Yes, but carefully. Sprays labeled for footwear (especially those with antimicrobial properties) are safe when used as directed. Baking soda is excellent for odor absorption—sprinkle a tablespoon inside overnight, then shake out completely. Avoid chlorine-based cleaners or alcohol-heavy solutions, which can degrade foam and glue.

Checklist: Safe Running Shoe Cleaning Routine

Keep this checklist handy for your next cleaning session:

1. ☐ Remove laces and insoles
2. ☐ Dry brush exterior to remove loose debris
3. ☐ Mix mild detergent with cool water
4. ☐ Wipe upper and midsole with damp cloth (not soaked)
5. ☐ Treat stains with baking soda paste if needed
6. ☐ Soak laces and clean insoles separately
7. ☐ Blot excess moisture with towel
8. ☐ Stuff with newspaper or paper towels
9. ☐ Air-dry at room temperature, away from sun or heat
10. ☐ Reassemble only when fully dry (usually 24–48 hours)

This routine ensures thorough cleaning while safeguarding the engineered support systems that protect your body mile after mile.

Conclusion: Care That Supports Your Run

Your running shoes do more than carry you forward—they actively support your biomechanics, reduce impact stress, and help prevent injury. Treating them with care extends not just their lifespan, but also your comfort and performance. Washing them improperly might save time today, but it costs you in reduced cushioning, instability, and earlier replacement.

By adopting a gentle, deliberate cleaning process, you honor the engineering behind your footwear. Whether you're logging 10 miles a week or training for a marathon, maintaining your shoes’ structural integrity is one of the simplest ways to invest in your long-term running health.

💬 Have a shoe care tip that worked for you? Share your experience in the comments—your insight could help another runner avoid costly mistakes.