How to Clean Running Shoes: What Six Guides Say

How to Clean Running Shoes: Six Guides Compared

We read six cleaning guides: Brooks, ASICS, adidas, REI, Fleet Feet and Coach. They agree on air drying and no dryer. They split on the washing machine, on bleach-style boosters, and on how hard to scrub. Maker advice first:

Brooks, ASICS and adidas sell the shoes, so their advice reflects their own materials and warranty position. REI and Fleet Feet are retailers. Coach quotes a footwear consultant. Advnture also quotes the Inov8 PR manager and a running coach. None of the six publishes lab tests of washed shoes.

Can You Wash Running Shoes in the Washing Machine?

This is the question most searches are really asking. The sources line up like this:

• No: Brooks, ASICS, REI, Fleet Feet and Coach.
• Yes, with limits: adidas (cold, gentle, garment bag or pillowcase, laces and insoles out).
• Hand wash preferred, machine as a fallback: Advnture quotes Inov8’s Lee Procter, who recommends hand washing and says EVA foam and carbon plates degrade faster in a machine. Running coach Zandy Mangold uses a mesh bag and a cold wash to protect the glue.

Runner forums are split too. In one Slowtwitch thread, several posters machine wash after removing insoles and air dry, while others say it goes against maker advice. One poster says washing only 2 to 4 times over a shoe’s life is enough. In a HealthUnlocked running thread, most replies advised against the machine and favoured brushing off dried mud.

General advice: hand wash anything with foam you paid for (carbon-plated or max-cushion shoes especially), since two makers and a trail brand say heat and agitation hurt the foam and glue. If an older, cheap pair is caked in mud, adidas’s cold gentle cycle with a pillowcase is the most specific maker-backed fallback. Never tumble dry.

Step by Step: How to Wash Running Shoes by Hand

The shared hand-wash method, with who says what:

1. Let mud dry, then knock it off. Coach says let muddy shoes dry first. Fleet Feet says to knock off dry dirt before you wet it so it does not turn to mud, by banging the soles together or hosing them off.
2. Take out laces and insoles. Brooks, ASICS, REI and Fleet Feet all say so. ASICS adds that leaving sockliners in can damage the fabric and structure that supports your feet.
3. Brush the outsoles first. Brooks starts with the soles. adidas starts at the bottom because most dirt collects there, with a firm brush and a dirt pick for the tread.
4. Clean the upper gently. Soft brush or sponge with mild soap and warm water (ASICS, REI, Brooks). ASICS says not to fully submerge mesh or canvas uppers.
5. Rinse. Brooks says to rinse with warm water. REI says to rinse thoroughly. Inov8’s Procter, quoted by Advnture, rinses the soles under cold running water.
6. Clean insoles and laces separately. See the insoles and laces section below.
7. Stuff and air dry. Newspaper or paper towels, replaced when damp (Brooks, ASICS, REI, Fleet Feet).

Test any new cleaner on a hidden area first. This is general advice, since the sources do not all say it.

Cleaning Running Shoes by Upper Material

Your cleaner depends on the upper. What the sources say:

For knit uppers in particular, see our knit shoes guide. For midsoles and yellowing, see our shoe soles guide.

Insoles, Laces and Smell

Insoles. REI says to scrub with mild soap, a baking soda and water paste, or one part vinegar to two parts water, then rinse and air dry, and notes that sweat-soaked insoles encourage odour-causing bacteria. ASICS gives the same two options. Brooks says to clean and dry them separately. Inov8’s Procter, quoted by Advnture, warns against soaking insoles because it can damage their foam.

Laces. ASICS says to brush them with warm soapy water, and to soak and keep brushing for tough stains. REI and Fleet Feet both say laces can go in a washing machine inside a mesh bag. adidas says to lay them flat and scrub each side.

Smell. Brooks says its hand-clean steps remove the bacteria that cause odour. ASICS says to sprinkle baking soda inside once the shoes are dry. In the Slowtwitch thread, one poster pours white vinegar on, lets it sit a few minutes, rinses and dries in the sun. That is a forum tip, not a maker recommendation, so test it on a hidden area first.

How to Dry Running Shoes

Every source agrees on one thing: no dryer. Beyond that:

• Stuffing: newspaper or paper towels, replaced when damp (Brooks, ASICS, REI, Fleet Feet). Fleet Feet says glossy paper absorbs less and very wet shoes may need two changes.
• Air movement: a fan (ASICS, REI, Coach) or a floor vent (Fleet Feet).
• Heat: REI says high temperatures can distort shape and weaken adhesives. Coach says no switched-on radiator, though sitting near one for latent warmth is acceptable, and says heat can soften the welded areas of heat-molded uppers.
• Sun: adidas says to avoid direct sunlight. Fleet Feet says a brief time helps and long exposure can damage shoes. Inov8’s Procter says to dry out of direct sun.
• Time: adidas says a full day is normal. Dry fully between runs (Procter).

How Often to Clean, and When to Replace

Brooks says there is no set schedule. Trail runners should clean regularly because mud reduces traction, and road runners may mainly clean to control odour. Its rule: clean when you notice a change in how the shoes feel, when caked mud outweighs the shoe, or when they start to smell. Inov8’s Procter, quoted by Advnture, says to wash as close to the end of the run as possible so mud is easier to remove.

Brooks also says no cleaning can revive a worn-out shoe, and worn shoes cannot properly support your joints. If your legs and feet feel unusually tired after regular workouts, it may be time for a new pair. Brooks gives no mileage figure. In the Slowtwitch thread, several posters put a shoe’s life at roughly 500 miles, which is a forum figure, not a maker figure.

Where the Sources Disagree

Washing machine. Five of the six say no. adidas says yes with a cold gentle cycle. Coach and Advnture’s coach give a cold, pillowcase or mesh bag fallback. General advice: hand wash by default and treat a machine as a risk you accept on cheap, old pairs.

Peroxide and boosters. adidas uses 3% hydrogen peroxide with washing soda and detergent, and says to soak for at least 1 hour and up to 8. Brooks, ASICS and Coach recommend plain mild soap. ASICS says to avoid harsh chemicals that can fade the material. General advice: keep boosters for white midsoles and outsoles, and keep them off coloured or membrane uppers.

Soaking. Fleet Feet suggests soaking for a few hours or overnight, and adidas up to 8 hours. ASICS says not to fully submerge mesh or canvas uppers, and Inov8’s Procter warns against soaking insoles. General advice: soak only the outsole area if you need to, and never the insole.

Sun. adidas says avoid, Fleet Feet says brief, forum posters dry in the sun routinely. General advice: shade or a fan is the safer default.

Questions Runners Ask, Answered

The questions runners keep asking about washing and caring for their shoes, answered from the maker and retailer sources above. Where a tip comes only from runners, we say so.

“My trainers are covered in mud after a road run. Can I just put them in the washing machine?”

That is the HealthUnlocked question almost word for word, from a runner with a GBP 95 pair. Most replies there advised against it and recommended letting the mud dry, brushing it off with a stiff brush and wiping with a damp cloth. Brooks, ASICS, REI and Fleet Feet agree. Only adidas allows a machine, cold and gentle.

“Does washing shoes in the machine actually shorten their life?”

Forum posters disagree. Some say it wears the shoe and goes against maker advice. Others say it caused no problems. One Slowtwitch poster from 2009 said machine washing slightly shortens life by wearing the upper fabric and that dryer heat damages glue. No source here publishes test data, so treat the claim as unproven either way. Inov8’s Procter says EVA foam and carbon plates degrade faster in a washing machine.

“Can I use the dishwasher?”

A HealthUnlocked commenter relayed a radio suggestion, and a Slowtwitch poster puts shoes upside down on the top rack with heated drying off. Nobody in the thread confirmed it works, and none of the six guides recommends it. General advice: skip it, since the makers warn about heat and detergent.

“Should I put a tennis ball in the heel?”

One Slowtwitch poster suggested it for machine washing to help heel counters keep their shape. It is a forum tip with no maker backing, and it only matters if you machine wash at all.

“My shoes only smell. Do I need to wash them?”

Brooks says road runners may clean mainly to control odour. REI says to clean insoles regularly. ASICS says to sprinkle baking soda inside after drying. One Slowtwitch poster wears sweaty shoes in the shower and dries them in front of a fan, which is a forum tip we have not seen from any maker.

“How do I know when shoes are worn out, not just dirty?”

Brooks says cleaning cannot revive a worn shoe and points to unusually tired legs and feet as a sign. Forum posters mention roughly 500 miles, but Brooks gives no figure.

“Do I wash trail shoes differently?”

Brooks says trail runners should clean regularly because mud reduces traction. Salomon, quoted by Advnture, rinses mud off at an outdoor tap or stream and knocks the soles together before washing. Advnture quotes an unnamed Salomon representative for this.

Mistakes to Avoid

• Dryer or radiator. Brooks, ASICS, REI, adidas, Fleet Feet and Coach all warn against heat.
• Spin cycles. Brooks says a spin cycle will degrade the shoe material.
• Soap and water on leather, suede or nubuck. ASICS says it can be harmful. Fleet Feet says water can set stains on suede accents.
• Soap-based cleaners on membrane uppers. REI says additives can gum up the membrane.
• Soaking insoles. Inov8’s Procter says it can damage their foam.
• Harsh chemicals. ASICS says they can fade the material.
• Wetting caked dirt first. Fleet Feet says to knock off dry dirt before it turns to mud.

Running Shoe Cleaning Helpers

A brush and cleaner kit, a gel made for waterproof membranes and a mesh bag for laces cover most of what the sources above mention. These are listed on Amazon.

Frequently Asked Questions

How do you clean running shoes?

Knock off dry mud, take out laces and insoles, scrub with mild soap and a soft brush, rinse, stuff with paper and air dry (Brooks, ASICS, REI, Fleet Feet).

Can you wash running shoes in the washing machine?

Brooks, ASICS, REI and Fleet Feet say no. adidas allows a cold, gentle cycle in a garment bag or pillowcase with laces and insoles removed, then air dry.

Can you put running shoes in the dryer?

No. Brooks, ASICS, REI, adidas, Fleet Feet and Coach all warn against dryer heat, which can weaken adhesives and distort shape.

How do you dry running shoes fast?

Stuff them with newspaper or paper towels, replace it when damp, and use a fan or floor vent (ASICS, REI, Fleet Feet).

How do you get the smell out of running shoes?

Clean the insoles regularly (REI), and ASICS says to sprinkle baking soda inside once the shoes are dry.

How do you clean the insoles?

REI and ASICS say mild soap, a baking soda paste or one part vinegar to two parts water, then air dry. Inov8 warns against soaking them.

How often should you clean running shoes?

Brooks gives no schedule. Clean when mud is caked on, the feel changes or they smell, and trail runners should clean regularly.

How do you clean white running shoes?

Fleet Feet says a melamine sponge is optional and best on white shoes. adidas uses a peroxide, washing soda and detergent mix on midsoles and uppers.

The Short Version

Hand wash with mild soap and a soft brush, keep insoles out of soaks, stuff with paper and dry away from heat. Treat the washing machine as a last resort on an old pair.

Keep Reading

Sources

• Brooks: How to clean running shoes
• ASICS: How to clean your running shoes
• adidas: How to clean running shoes
• REI: How to clean running shoes
• Fleet Feet: How to clean your running shoes
• Coach: How to clean running shoes
• Advnture: Should you wash running shoes in the washing machine
• Slowtwitch forum: Washing running shoes
• HealthUnlocked: Is it OK to wash running shoes in the washing machine
• Slowtwitch forum: Cleaning running shoes