Few things beat the feeling of a fresh pair of running shoes. The reality for most of us is a slow battle against dirt, sweat, and that unmistakable post long run smell.
I am Muhammad, editor of RunningShoes.fit, and plenty of runners avoid washing their trainers because they are afraid of ruining them. The truth is simpler: washing them the right way makes them last longer, feel better underfoot, and stay hygienic, while skipping care leads to premature wear, flattened cushioning, and odor causing bacteria.
Why cleaning them matters
Your shoes take a beating from dusty trails, wet pavement, and hours of sweat. Keeping them clean is not just about looks, because it affects how long they last, how they ride, and how healthy your feet stay.
They last longer
Dirt is abrasive, and grit that works into the fabric and soles wears materials down faster. A regular gentle wash clears those particles out before they do real damage.
Sweat is the other culprit, because its salts break down glues and fabrics over time. Rinsing them out properly protects your investment and keeps the shoes structurally sound, which matters when you track how many miles running shoes last.
They keep performing
Running shoes are built with specific flex points, cushioning, and support. Caked on mud stiffens everything up, changes how the shoe bends, and adds dead weight.
Your feet stay healthier
Warm, damp shoes are exactly where bacteria and fungi thrive. That is where the smell comes from, and it is also how runners end up with athlete’s foot.
Regular washing knocks those microbes out. Your shoes smell better, and every run is a little more pleasant.
Before you start
A few minutes of prep makes the actual washing faster and safer. Do not skip this part.
Grab your supplies
You probably own everything already: a soft brush, mild laundry detergent or dish soap, clean towels, and a mesh laundry bag if you plan to machine wash. An old toothbrush is perfect for tight spots.
Pull the laces and insoles
Laces and insoles are usually the dirtiest parts, and they need separate treatment. Taking them out also lets you reach inside the shoe properly.
Toss laces in a mesh bag with your regular laundry, or hand wash them with soap and water. Insoles should be hand washed with a gentle scrub and a thorough rinse, then air dried, because the machine can warp them.
Knock off the loose dirt
Do not wash muddy shoes straight away. Let the mud dry completely, then bang the soles together to knock the big chunks off, and follow with a soft brush over the uppers, soles, and grooves.
A damp cloth handles whatever is left. Getting the loose stuff off first keeps you from pushing grime deeper into the fabric.
The golden rule: never use a dryer
Here is the one rule that matters most: never put your running shoes in the dryer. Dryer heat melts the glues holding your shoes together, breaks down foam cushioning, and can shrink or warp the upper.
The damage is permanent: less support, worse fit, and shoes that die young. Air drying takes longer, but it is the only safe way.
Hand washing: the safest method
For most running shoes, hand washing is the way to go. It is gentle, precise, and works for every material, so if you only learn one method, make it this one.
Mix your solution
Fill a basin with cool or lukewarm water and add a small squirt of mild laundry detergent or dish soap. No bleach, no harsh stain removers, and no strong chemicals, because they damage fabrics and fade colors.
Swish it around until you get a light lather, because that is all the cleaning power you need. The Nike shoe cleaning guide recommends the same gentle approach.
Scrub gently
Dip your soft brush in the solution and work over the whole shoe in small circles. Spend extra time on the mesh, the seams, and the edges of the sole where grime collects.
Use a stiffer brush on the outsole to dig out pebbles and packed dirt. Be thorough but not aggressive, because you are cleaning the shoe, not sanding it.
Rinse it all out
Hold the shoe under cool running water until every trace of soap is gone. Leftover detergent attracts dirt, stiffens fabric, and can irritate your skin.
Machine washing: the careful way
Hand washing is safest, but sturdy synthetic mesh shoes can survive the machine if you are careful. Reserve this for pairs that are truly filthy.
Bag them up
Put each shoe in a mesh laundry bag so they stop slamming around the drum and laces stay untangled. Toss in a few old towels to cushion the load and keep the machine balanced.
Wash only with soft items like towels, and never overload the machine.
Pick the right settings
Use cold water, a delicate or gentle cycle, and a small amount of mild liquid detergent. Hot water wrecks adhesives, and powdered detergent can clump and leave residue.
Skip bleach and fabric softener entirely. Softener clogs the breathable membranes in the upper and kills ventilation.
Know the risks
Machine washing is not for every shoe. Leather, suede, and exposed air or gel units should be hand washed only.
When in doubt, check the manufacturer’s care notes or stick with the sink. Always pull the laces and insoles first, because they need their own wash and will just tangle or warp in the machine.
Drying them right
Washing is only half the job, because how you dry your shoes decides whether they come out fresh or musty.
Air dry, always
Find a ventilated spot away from direct sun and heat. Do not leave them baking in intense sun for hours, because UV fades colors and weakens materials.
Give them 24 to 48 hours to dry fully, depending on humidity.
Stuff them
Crumple up newspaper, paper towels, or dry towels and stuff the shoes. This pulls moisture from the inside, holds the shape, and speeds up drying.
Swap the stuffing when it gets damp, especially in the first few hours.
Keep them away from heat
Worth repeating: no radiators, no space heaters, and no hairdryers. Concentrated heat warps plastics, melts glue, and ruins the upper, while room temperature air circulation does the job safely.
Different materials, different care
Mesh and knit
Most modern uppers are mesh or knit: breathable, light, and prone to trapping dirt. They love gentle hand washing with a soft brush, and if you machine wash them, use a laundry bag on delicate so the knit does not snag or stretch.
Leather and suede
Leather and suede accents need a delicate touch. Spot clean with a damp cloth and a cleaner made for the material, never soak them, and never machine wash. Test any product on a hidden spot first.
Keeping them fresh between washes
You do not need a deep wash every week. Take your shoes off right after your run and let them air out, pulling the insoles so they dry separately.
A sprinkle of baking soda overnight absorbs moisture and odor, and shoe deodorizers or cedar trees do the same job with less mess. Ranked roundups of the best shoe deodorizers can help you pick one, and the same airing habit helps when you are breaking in a new pair too.
Pair this routine with the picks in our guide to choosing running shoes for daily runs and each pair will give you more good miles.
Watch: how to clean running shoes
This short video walks through the cleaning process step by step. It is a useful visual check before you start on your own pair.
Frequently asked questions
Can I put my running shoes in the washing machine?
Many can handle it, especially pairs made mostly of synthetic mesh. Use cold water on a delicate cycle, put them in a mesh laundry bag with a few old towels, and pull the laces and insoles out first. Hand washing is still the safest option for most shoes.
How do I get the smell out of my running shoes?
A real wash is the most effective fix because it removes the bacteria causing the odor. Between washes, pull the insoles out to air dry and sprinkle baking soda inside overnight. Letting your shoes dry fully after every run is the biggest win.
Is it okay to put running shoes in the dryer?
No. Dryer heat melts adhesives, warps plastic parts, breaks down cushioning foams, and can shrink the upper. Always air dry in a ventilated spot away from direct heat, and stuff them with newspaper to hold their shape while they dry.
What kind of soap should I use to wash my running shoes?
A small amount of mild liquid laundry detergent or gentle dish soap mixed with cool water is all you need. Avoid bleach, harsh stain removers, and strong chemicals that can damage materials and colors.
How often should I wash my running shoes?
For most runners, a thorough wash every 2 to 3 months is plenty. Wash sooner if they get caked in mud or start smelling bad, and use airing and deodorizers between washes to stretch the gap.
The bottom line
Washing your running shoes is not a chore to dread, because it is basic gear maintenance built on gentle washing and patient air drying. Do that and your shoes will last longer, ride better, and smell a whole lot better too, since your shoes carry you for hundreds of miles and returning the favor takes twenty minutes.
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