Running Shoes: Washing, Care, and Extending Lifespan

Can You Wash Running Shoes in the Washing Machine?

While it is technically possible to wash running shoes in a washing machine, it is generally not recommended as a primary cleaning method due to potential damage to the shoe's structural integrity, cushioning, and adhesives. Hand washing is the preferred and safer alternative for maintaining shoe longevity and performance.

The Verdict: Proceed with Caution

For dedicated runners and fitness enthusiasts, running shoes are precision-engineered tools critical for performance, injury prevention, and comfort. The delicate balance of cushioning, support, and flexibility is achieved through a combination of specialized materials, adhesives, and construction techniques. Introducing these components to the harsh environment of a washing machine – with its tumbling, hot water, and strong detergents – can compromise their integrity.

Why Machine Washing Can Be Risky

Understanding the potential pitfalls is crucial before considering machine washing your running shoes:

• Material Degradation: Running shoes are often made from synthetic meshes, engineered foams (like EVA, TPU-based foams), and advanced rubber compounds. Hot water and harsh detergents can break down the fibers of the mesh, causing them to stretch, shrink, or lose their supportive properties.
• Adhesive Weakening: The various layers of a running shoe – from the outsole to the midsole, upper, and overlays – are bonded together with specialized adhesives. Heat and excessive moisture from a washing machine can weaken these glues, leading to delamination (parts peeling apart) and a significant reduction in the shoe's lifespan and structural integrity.
• Cushioning Compromise: The midsole foam is the heart of a running shoe's cushioning system. Machine washing can compress or alter the cellular structure of this foam, leading to a premature loss of responsiveness and shock absorption, which directly impacts performance and increases the risk of impact-related injuries.
• Odor Setting: While the goal is to remove odors, improper washing (especially with too much detergent or inadequate rinsing) can sometimes trap odors or even encourage mold and mildew growth if the shoes aren't dried thoroughly and quickly.
• Damage to the Machine: Loose laces or small debris from the shoes can get caught in the washing machine's agitator or drain pump, potentially causing damage to the appliance.

When Machine Washing Might Be Considered

Despite the risks, there are specific scenarios where machine washing might be a last resort, typically for heavily soiled shoes where hand washing isn't sufficient, or for older shoes nearing the end of their usable life where longevity is less of a concern.

The Expert-Recommended Method: Hand Washing

For optimal shoe care and longevity, hand washing is the superior method. It allows for targeted cleaning and minimizes stress on delicate materials.

1. Preparation:
   • Remove Laces and Insoles: These should be washed separately (laces can go in a mesh bag with a regular laundry load; insoles can be hand-washed with mild soap).
   • Remove Excess Dirt: Use a soft brush (an old toothbrush works well) or a dry cloth to brush off any loose dirt, mud, or debris from the outsole and upper.
2. Gentle Cleaning:
   • Mix Cleaning Solution: In a small bowl, mix warm water with a small amount of mild liquid laundry detergent, dish soap, or a specialized shoe cleaner. Avoid harsh chemicals or bleach.
   • Clean the Upper: Dip a soft cloth, sponge, or soft brush into the solution and gently scrub the upper of the shoe. Pay attention to heavily soiled areas.
   • Clean the Midsole and Outsole: Use a stiffer brush (like a dedicated shoe brush or an old toothbrush) and the cleaning solution to scrub the midsole and outsole, removing grime and embedded dirt.
3. Rinse Thoroughly:
   • Rinse the shoes under cool, running water to remove all traces of soap. Ensure no residue remains, as it can attract more dirt or cause skin irritation.
4. Air Dry (Crucial Step):
   • Stuff with Paper Towels/Newspaper: Gently stuff the shoes with clean paper towels or newspaper. This helps absorb moisture and maintain the shoe's shape as it dries. Change the paper every few hours if it becomes saturated.
   • Air Dry in a Well-Ventilated Area: Place the shoes in a cool, dry, well-ventilated area, away from direct sunlight or heat sources (like radiators or clothes dryers). Never put running shoes in a tumble dryer, as the heat will cause irreparable damage to the foams and adhesives. Drying can take 24-48 hours.

If You Must Machine Wash: A Step-by-Step Guide

If hand washing is not feasible and you choose to machine wash, follow these steps to minimize potential damage:

1. Preparation is Key:
   • Remove Laces and Insoles: As with hand washing, remove these components.
   • Brush Off Loose Debris: Remove as much dirt and mud as possible from the exterior of the shoes.
   • Use a Mesh Laundry Bag: Place each shoe (or both together if they fit) into a large mesh laundry bag. This protects the shoes from tumbling too aggressively and prevents laces or other small parts from getting caught in the machine.
   • Add Towels: Place a few old towels (2-4) in the washing machine with the shoes. These act as a buffer, preventing the shoes from banging against the machine's drum and reducing the overall impact.
2. Machine Settings:
   • Cold Water Only: Always use cold water. Hot water is the primary culprit for damaging adhesives and materials.
   • Gentle/Delicate Cycle: Select the gentlest cycle available on your machine to minimize agitation.
   • Mild Liquid Detergent: Use a small amount of mild liquid laundry detergent. Avoid powder detergents, which can clump and leave residue, and never use bleach or harsh stain removers.
3. Drying (The Most Important Step):
   • ABSOLUTELY NO DRYER: This cannot be stressed enough. Never put running shoes in a tumble dryer. The high heat will warp the sole, melt adhesives, and degrade cushioning materials, rendering the shoes useless.
   • Air Dry Thoroughly: Follow the same air-drying steps as with hand washing: stuff with paper towels or newspaper, change them periodically, and allow the shoes to air dry completely in a cool, well-ventilated area away from direct heat or sunlight. This process can take 24-48 hours, sometimes longer. Ensure they are bone dry before wearing them again to prevent odor and mildew.

Key Considerations for Shoe Longevity

Beyond cleaning, proper care extends the life of your running shoes:

• Air Circulation: Always allow your shoes to air out after each run. Remove insoles if they are particularly sweaty.
• Shoe Rotation: If you run frequently, consider having 2-3 pairs of shoes that you rotate. This allows each pair to fully dry out and recover its cushioning between runs, extending the lifespan of each pair.
• Proper Storage: Store shoes in a cool, dry place, away from extreme temperatures. Avoid leaving them in a hot car trunk or direct sunlight for extended periods.

When to Replace Your Running Shoes

Even with meticulous care, running shoes have a finite lifespan. Most experts recommend replacing running shoes every 300-500 miles (approximately 480-800 kilometers), or every 6-12 months, depending on your running style, body weight, and terrain. Look for signs of wear such as:

• Loss of Cushioning: The shoes feel "flat" or less responsive.
• Outsole Wear: The tread pattern is significantly worn down, especially in high-impact areas.
• Upper Damage: Holes, tears, or stretching in the mesh.
• Increased Aches/Pains: You experience new or recurring discomfort in your feet, knees, or hips after runs.

Conclusion

While the allure of convenience might tempt you to toss your running shoes into the washing machine, the potential risks to their engineered performance and longevity far outweigh the benefits. For the serious runner, prioritizing hand washing and proper air drying is the best practice to maintain the integrity of your footwear, ensuring they continue to support your training and protect your body mile after mile. Treat your running shoes like the precision instruments they are, and they will serve you well.