Most runners clean their shoes wrong — or don’t clean them at all until the smell makes the decision for them. The cleaning method matters because running shoes are not built like regular footwear. Midsole foam compounds like EVA, PWRRUN+, and Fresh Foam X are engineered to absorb and return energy through their cellular structure. High heat, harsh detergents, and mechanical agitation from washing machines degrade that cellular structure, accelerating the cushioning compression that shortens shoe life. Here’s how to clean running shoes correctly — by shoe type, dirt level, and urgency — without damaging what actually makes them work.

What You Need

No specialized products are required. The most effective running shoe cleaning kit is already in most homes:

  • Soft-bristled brush (an old toothbrush works well for uppers; a stiffer utility brush for outsoles)
  • Mild dish soap or laundry detergent — nothing with bleach or harsh solvents
  • Two clean cloths or old towels
  • A bowl of cool or lukewarm water (never hot)
  • A ventilated room-temperature drying area away from direct heat

Avoid: washing machines, dryers, direct sunlight for drying, hair dryers, radiators, and any product containing bleach or petroleum distillates.

The Standard Hand-Wash Method

This works for road shoes like the Brooks Ghost 16, Saucony Ride 17, and most daily trainers after regular road running.

Remove the insoles and laces before washing — both trap odor and dry more effectively when cleaned separately. Rinse the insoles under cool water, rub lightly with a small amount of dish soap, rinse again, and press between two towels to remove excess water. Leave to air dry flat.

For the shoe: tap the outsole against a hard surface to knock off loose dirt first. Dip the soft brush in soapy water and scrub the upper in small circular motions, working from the toe toward the heel. Don’t saturate the upper — you want enough moisture to lift dirt from the mesh without soaking through to the midsole foam. Wipe with a damp cloth to remove soap residue.

Scrub the outsole with a stiffer brush and soapy water to remove embedded grit from the lug pattern — this matters for traction maintenance and extends outsole life on road surfaces. Wipe the midsole sidewalls with a damp cloth; a melamine sponge (Magic Eraser) is effective for removing scuff marks from white or light midsole panels.

Stuff the shoes loosely with dry newspaper or paper towels to maintain shape and absorb internal moisture. Dry at room temperature in a ventilated area for 24–48 hours. Never put them near a heat source — the midsole foam of the ASICS Gel-Nimbus 26 and similar premium shoes can delaminate or deform from sustained heat above about 40°C.

Cleaning Hoka Rocker-Geometry Shoes

Hoka’s rocker midsoles — the Bondi 8, Clifton 9 — have maximum-height EVA that requires extra care during drying. The high midsole stack can take longer than 24 hours to dry internally if water penetrates the mesh during cleaning. Dry these shoes for a full 48 hours before wearing them for a run — a wet foam core compresses differently than a dry one and temporarily reduces cushioning effectiveness.

The rocker curvature creates a small gap between the shoe and the cleaning surface when placed flat — use this to advantage when scrubbing the outsole by holding the shoe at the toe and working the heel freely, then switching. Avoid pressing heavily on the midsole sidewall during cleaning, as the foam is deep enough to flex under sustained pressure in ways that could affect the rocker geometry over time.

Cleaning Trail Shoes

Trail shoes like the Brooks Cascadia 17 require a different cleaning approach because the volume of mud, grit, and organic matter embedded in deep outsole lugs far exceeds what road shoes accumulate. Clean trail shoes immediately after every trail run — dried mud becomes significantly harder to remove and grit embedded in the lug pattern accelerates rubber wear.

Rinse the outsole under running water immediately after a trail run — before the mud dries. Use a stiff brush to work mud out of the lug channels while the shoe is still wet. A garden hose at low pressure is the most effective tool for this if you have outdoor access. Never use pressure washers — the force can penetrate the midsole-to-outsole bond.

Clean the upper after the outsole — upper mesh on trail shoes is typically more robust than road shoe mesh and tolerates more vigorous scrubbing. Rinse thoroughly after soaping to prevent detergent residue from stiffening the mesh material between runs.

Rock shields and midsole plates in trail shoes (the Ballistic Rock Shield in the Cascadia 17) are sealed units that don’t require specific cleaning — standard outsole brushing maintains them adequately.

Can You Put Running Shoes in the Washing Machine?

For most running shoes: no. Washing machines subject shoes to sustained mechanical agitation and spin cycles that stress midsole-to-upper bonds, accelerate foam compression, and can warp heel counters. The heat of even a cold-wash cycle in many machines is higher than the thermal tolerance of precision foam compounds.

The exception: some manufacturers specify machine-washability for specific models. If the brand explicitly confirms machine washing is safe for your model — not just that you can do it, but that they’ve engineered the shoe for it — use a gentle, cold cycle in a mesh laundry bag without other items, and still never put them in a dryer.

For most runners, hand-washing takes 10 minutes and produces better results without the risk.

Dealing with Odor

Odor in running shoes is caused by bacterial proliferation in the insole and upper foam — a process driven by moisture and warmth. The cleaning process addresses the root cause; the following strategies prevent recurrence.

Rotate between two pairs whenever possible — allowing 48 hours for complete drying between sessions dramatically reduces bacterial growth. After every run, remove the insoles and place the shoes in a ventilated area, not in a closed bag or locker. A small amount of baking soda in a sealed bag placed inside the shoe overnight absorbs odor compounds without damaging materials.

For persistent odor that doesn’t respond to normal cleaning, a spray bottle of diluted white vinegar (1 part vinegar to 3 parts water) applied to the insole and inside the upper, followed by 24 hours of air drying, eliminates most bacterial sources. Rinse lightly after the vinegar application to prevent residue that could irritate skin on subsequent runs.

Replace insoles every 3–4 months in shoes you use daily — they compress and absorb bacteria faster than the midsole and contribute most of the odor in well-worn shoes. Generic replacement insoles from running retailers cost $15–30 and meaningfully extend the functional life of an otherwise well-maintained shoe.

How Often to Clean Running Shoes

Road shoes used 4–5 days per week: full cleaning every 3–4 weeks, quick wipe-down after wet or muddy runs. Trail shoes: after every trail run without exception. Racing or performance shoes like the Saucony Endorphin Speed 4: after every quality session, with particular attention to the nylon plate area where grit accumulates in the forefoot flex groove.

Shoes worn for nursing shifts, walking, or cross-training in gym environments pick up floor chemicals and sweat compounds that accelerate upper degradation — clean these more frequently than pure running shoes.

Frequently Asked Questions

Can I put running shoes in the dryer?

No. Dryer heat — even on low settings — consistently exceeds the temperature tolerance of midsole foam compounds, midsole-to-upper adhesive bonds, and some synthetic upper materials. One dryer cycle can permanently deform a midsole, delaminate an upper, and melt heel counter components. Air dry only, always. If you’re in a hurry, placing shoes near (not on) a fan or dehumidifier accelerates drying without damaging heat.

How do I clean white midsoles?

A melamine sponge (Magic Eraser) dampened with water removes most scuff marks from EVA midsole sidewalls. For more stubborn yellowing on white foam, a small amount of non-gel white toothpaste applied with a soft brush and rinsed thoroughly works effectively. Avoid bleach on foam midsoles — it oxidizes and accelerates degradation of both the foam and the outsole rubber.

Should I waterproof my running shoes?

For trail shoes and cold-weather road shoes, a silicone-based water repellent spray (like Nikwax Fabric and Leather Proof) applied to the upper periodically maintains the water resistance of the fabric without sealing the mesh enough to eliminate breathability. Avoid wax-based waterproofing on mesh uppers — it clogs the breathable structure. Standard road running shoes used in normal conditions don’t benefit meaningfully from waterproofing treatment.

Does cleaning affect how long shoes last?

Yes, positively. Regular cleaning removes abrasive grit embedded in the outsole rubber that acts like sandpaper on the rubber during use, accelerating wear. It also removes salt from road sweat and road treatment chemicals that degrade synthetic upper materials over time. A consistently cleaned shoe will maintain its upper integrity and outsole life measurably longer than an uncleaned one — though no cleaning regimen extends the midsole foam’s effective lifespan beyond its compression threshold.

How do I remove road salt stains from running shoes?

Road salt leaves white mineral deposits on the upper that a standard soap-and-water cleaning removes easily when fresh but becomes more stubborn when dried. A solution of equal parts white vinegar and water applied with a cloth dissolves salt deposits effectively. Wipe with a clean damp cloth after the vinegar treatment to neutralize the acid residue. Address salt stains promptly after winter runs — leaving them on the upper allows the minerals to penetrate deeper into the fabric weave.

Find Your Perfect Running Shoe

Clean shoes last longer and perform more consistently — but the best maintenance starts with the right shoe for your foot. If you want a personalized recommendation for your gait and training style, take our free quiz → and get matched to your top 3 picks in under 60 seconds.