Keeping your running shoes fresh involves more than just tossing them in with a regular laundry load. Learning how to wash running shoes properly is essential for maintaining their support, cushioning, and overall lifespan. Doing it wrong can break down materials and leave you with a worn-out pair long before their time.
This guide gives you clear, step-by-step methods. We cover everything from quick spot cleans to full washes.
Follow these instructions to keep your shoes looking and feeling great for many more miles.
How To Wash Running Shoes
Washing your running shoes doesn’t require special chemicals or tools. Most of what you need is probably already in your home. The key is a gentle approach that respects the shoe’s construction.
First, always check the manufacturer’s care label inside the shoe. While our methods are generally safe, some specific materials might have unique requirements.
What You Will Need
Gathering your supplies before you start makes the whole process smoother. Here is a simple list of items to have ready.
- Mild Detergent: A liquid dish soap or a gentle laundry detergent without bleach or fabric softeners is perfect.
- Soft-Bristled Brush: An old toothbrush, a soft nail brush, or a dedicated shoe cleaning brush works best.
- Clean Towels: You’ll need a few for drying, both for the exterior and for stuffing inside.
- Cold Water: Always use cold water, as hot water can damage adhesives and cause materials to warp.
- A Sink or Bucket: For hand washing. Do not use a washing machine unless the care label explicitly states it is safe.
- Old Newspaper or Paper Towels: For absorbing moisture during the drying phase.
Step By Step Cleaning Guide
This is your core process for a thorough, safe clean. Take your time with each step to ensure the best results.
Step 1: Prepare Your Shoes
Start by removing the laces and any removable insoles or sock liners. These should be cleaned separately.
For the laces, you can soak and scrub them with a bit of soap in a small bowl. For insoles, gently hand wash them using your brush and detergent, then rinse thoroughly.
Next, knock the shoes together outside or use a dry brush to remove loose dirt, mud, and debris from the outsoles and uppers. This prevents you from just grinding dirt into the fabric during washing.
Step 2: Hand Wash The Uppers And Midsoles
Fill your sink or a bucket with cold water and add a small amount of your mild detergent. Dip your soft-bristled brush into the soapy water and gently scrub the entire upper part of the shoe.
Focus on stained areas, but avoid soaking the shoe excessively. For the midsole (the foam part between the outsole and upper), use the same gentle scrubbing motion to remove scuff marks.
Never submerge your shoes completely or let them soak for a long period, as this can compromise the glue bonds and cushioning materials.
Step 3: Clean The Outsoles
The rugged outsole can handle a more vigorous scrub. Use your brush to clean out gravel and dirt trapped in the tread pattern.
This not only improves appearance but also maintains the shoe’s traction for your next run. Pay attention to the edges where the outsole meets the midsole, as dirt loves to collect there.
Step 4: Rinse Thoroughly
This is a critical step. Under a gentle stream of cold water, rinse away all soap suds from the shoes. You can use your hand to wipe away soap residue.
Leftover soap can attract more dirt and, in some cases, degrade materials over time. Ensure you rinse the insides of the shoes as well if you cleaned them.
Step 5: Dry Your Shoes Correctly
Proper drying is just as important as washing. First, stuff the toe box and heel of each shoe with crumpled newspaper or paper towels. This absorbent material will draw moisture out from the inside and help the shoe retain its shape.
Replace the paper every few hours as it becomes saturated. Never, ever put running shoes in the dryer. The intense heat can melt glues, warp midsoles, and shrink materials.
Instead, let them air dry at room temperature, away from direct sunlight or direct heat sources like radiators. Place them in a well-ventilated area, perhaps with a fan blowing gently nearby to circulate air.
Can You Machine Wash Running Shoes?
It is generally not recommended. The agitating action of a washing machine can be too harsh on the structural elements of a running shoe.
It can break down the midsole foam prematurely, weaken adhesives, and cause the shoes to bang against the drum, damaging both the shoes and your machine.
However, if the care label explicitly permits it and you accept the risks, you can take extreme precautions. Always remove laces and insoles. Place the shoes in a mesh laundry bag or pillowcase to protect them. Use a gentle, cold-water cycle with a small amount of mild detergent. Never use bleach or fabric softener. Afterward, always air dry; never use the dryer.
Dealing With Stubborn Stains And Odors
Sometimes, mud and sweat stains need extra attention. For persistent dirt, a paste made from baking soda and water can be applied to the stain before gently brushing.
For odor control, baking soda is again your friend. Sprinkle a generous amount inside the dry shoes and let it sit overnight to absorb smells, then vacuum it out.
For white midsoles that have turned yellow or gray, a mixture of hydrogen peroxide and baking soda can be effective. Apply the paste, let it sit for an hour in a well-ventilated area, then brush and rinse. Test this on a small, inconspicuous area first to ensure it doesn’t discour the material.
If your shoes develop a persistent mildew smell, a light spray with a mixture of one part white vinegar to one part water can help kill the mold spores. Let them air out completely afterwards.
Special Considerations For Different Materials
Not all running shoes are made the same. Adjust your cleaning technique based on the primary material of your shoe’s upper.
Mesh And Synthetic Uppers
This is the most common material. It responds well to the standard hand-washing method described above. The key is gentle brushing to avoid fraying the mesh fibers.
Leather Or Synthetic Leather Accents
Use a damp cloth with a tiny bit of soap to wipe these areas clean. Avoid soaking leather, as it can crack or become stiff. Condition leather parts occasionally with a appropriate product to keep them supple.
Knit Uppers
Knit materials, like those on many modern shoes, are often more delicate. Use a very soft brush and minimal water pressure when rinsing to preserve the knit structure. Stuff them well when drying to maintain their form.
Gore-Tex Or Waterproof Shoes
Follow the hand-wash method but pay special attention to rinsing all soap off, as residue can clog the waterproof membrane. Reapply a waterproofing treatment after cleaning and drying, as washing can remove the factory-applied durable water repellent (DWR) coating.
How Often Should You Clean Your Running Shoes?
There’s no strict schedule, but a good rule is to give them a quick clean every few weeks if you run regularly. Wipe off mud after a wet run and address odors promptly.
A full, deep clean like the one outlined here is necessary less often—perhaps every couple of months or when they are visibly dirty and smelly. Regular maintenance prevents ground-in dirt from causing permanent damage.
Also, consider having two pairs of running shoes in rotation. This allows each pair to fully dry and recover its cushioning between runs, which naturally extends there lifespan and reduces how often you need to wash them.
Common Mistakes To Avoid
Knowing what not to do is half the battle. Steer clear of these common errors to protect your investment.
- Using Harsh Chemicals: Bleach, stain removers, and strong solvents can discolor shoes and break down fibers and glues.
- Soaking Shoes: Prolonged soaking weakens the structural integrity of the shoe and can lead to separation of the sole.
- Applying Direct Heat: Dryers, heaters, and direct sunlight cause materials to break down, shrink, and warp faster than anything else.
- Using a Stiff Brush or Abrasive Scrubber: These can scratch and damage the upper materials, making them look old and worn prematurely.
- Putting Them Away Wet: Storing damp shoes leads to mildew, permanent odors, and material degradation. Always ensure they are completely dry.
FAQ Section
Here are answers to some of the most frequently asked questions about cleaning running shoes.
Can I Put My Running Shoes In The Washing Machine?
It is not advised. The washing machine’s agitation can damage the cushioning and structure of the shoe. Hand washing is always the safer, recommended method to extend your shoe’s life.
How Do You Wash Running Shoes To Eliminate Odor?
Odor is caused by bacteria. After washing and thorough drying, use odor-fighting powders like baking soda inside the shoe. Ensure shoes dry completely between runs, as moisture breeds bacteria. For severe cases, antimicrobial sprays designed for footwear can be used.
What Is The Fastest Way To Dry Running Shoes?
The fastest safe method is to stuff them tightly with absorbent paper like newspaper or paper towels, replacing it every few hours. Place them in a well-ventilated area with a fan circulating air. Avoid heat, which causes damage.
Is It Okay To Wash Running Shoes In The Dishwasher?
No, this is not a good idea. The heat from the dishwasher’s drying cycle and the harsh detergents can ruin the shoes. The high-pressure water jets may also force water deep into materials where it cannot properly dry.
How Can I Make My White Running Shoes White Again?
For white midsoles and uppers, create a cleaning paste from baking soda, hydrogen peroxide, and a drop of dish soap. Apply, let sit for 30-60 minutes, then gently scrub and rinse. For general upkeep, regular cleaning prevents the deep-set graying that is harder to remove.
By following these simple steps, you can effectively clean your running shoes without causing harm. Regular maintenance keeps them performing well, looking better, and lasting longer. A little care goes a long way in protecting the gear that supports your runs.