How to Wash On Running Shoes: Safe Cleaning Guide

If you are wondering how to wash On running shoes without destroying their proprietary components, you must approach the task like a textile scientist, not a weekend laundry novice. On running shoes are highly engineered athletic instruments. Throwing them into a washing machine will warp their internal geometry and melt their structural adhesives.

As a professional dry cleaner, I see runners permanently damage premium technical footwear every single week. To clean your shoes safely and preserve their energy return, you must follow strict temperature controls, specific surfactant chemistry, and mechanical extraction methods.

Here is the exact protocol to restore your gear.

TL;DR: The Ultimate Guide to Cleaning On Running Shoes

To wash On running shoes, hand wash only. Remove laces and insoles. Use a soft brush with a pH-neutral liquid detergent dissolved in cool water (under 30°C / 86°F). Gently scrub the engineered mesh and clean the CloudTec® sole cavities. Air dry completely away from direct heat. Never machine wash or tumble dry.

The Textile Science of On Running Shoes

You cannot clean a high-performance shoe without understanding its material composition. Treating technical polymers with standard household cleaners leads to rapid degradation. On shoes utilize specific synthetic blends that require precise handling.

• Engineered Mesh (rPET): The upper consists of Recycled Polyethylene Terephthalate. This technical knit maximizes airflow but suffers from fiber pilling and abrasion if scrubbed with stiff nylon bristles.
• Helion™ Superfoam: Formulated by blending Olefin Block Copolymer (OBC) and Ethylene-Vinyl Acetate (EVA), this proprietary foam provides superior cushioning. However, it experiences thermal foam shrinkage and permanent deformation if exposed to temperatures exceeding 40°C (104°F).
• Speedboard®: A Thermoplastic Polyurethane (TPU) plate sits above the midsole to provide kinetic energy return. High heat causes adhesive delamination, separating this rigid plate from the softer foam below.
• Adhesives: The structural overlays rely on water-based, hot-melt polyurethane glues. Prolonged soaking in water triggers hydrolysis-the chemical breakdown of these adhesive bonds.

On Running Shoe Component Cleaning Matrix

Review the specific cleaning tolerances of each component before applying any liquids or brushes to the shoe.

How to Wash On Running Shoes: Step-by-Step Instructions

Follow these eight precise steps to extract embedded soils, neutralize organic odors, and restore the visual appearance of your footwear.

Step 1: Dry Debris Extraction (Soles & Uppers)

Never wet a muddy shoe. Wetting dry clay or dirt turns it into a highly abrasive grinding paste. When you scrub wet mud, you force microscopic silica particulates deep into the weave of the rPET polyester, causing permanent grayish-brown staining.

• Take a dry, stiff-bristled brush and sweep loose dirt off the upper fabric.
• Use a serrated cavity cleaning tool, a dull butter knife, or a wooden dowel to pry out pebbles, twigs, and dried mud trapped inside the open CloudTec® sole channels.
• Tap the soles firmly against a hard outdoor surface to dislodge any remaining dry dust.

Step 2: Disassembly (Laces & Insoles)

You cannot execute a proper deep clean with the laces restricting the tongue and the insoles trapping moisture in the footbed.

• Unlace the shoes completely.
• Pull out the open-cell EVA insoles. Set them aside on a dry towel for targeted odor neutralization later.

Step 3: Preparing the Surfactant Solution

Standard heavy-duty laundry detergents operate at a high pH (typically between 9 and 11). High alkalinity strips durable water-repellent (DWR) coatings and degrades polyurethane adhesives.

• Fill a basin with cool water. Keep the temperature strictly under 30°C (86°F).
• Add 1 teaspoon (5ml) of a pH-neutral liquid detergent containing amylase and protease enzymes.
• Protease breaks down protein-based soils like human sweat and blood, while amylase digests starch-based soils like trail sap and grass. Stir until the water feels slightly slick, generating a low foam.

Step 4: Deep-Cleaning the Engineered Mesh

The rPET mesh requires a delicate touch. Aggressive friction will fracture the polyester filaments, leaving a fuzzy, frayed texture across the toe box.

• Dip a natural boar-bristle detailing brush into your surfactant solution. Shake off excess liquid.
• Apply the brush to the mesh upper using tight, overlapping circular motions.
• Do not press down hard. Let the tips of the bristles agitate the fabric. You will see the detergent foam turn a murky gray as it lifts the emulsified body oils and dirt.
• Pro Tip: If you frequently wash technical knits, this exact low-friction technique is identical to the method required to how to wash Hokas safely.

Step 5: Detailing the CloudTec® Sole Unit

The carbon rubber outsoles and EVA midsoles can tolerate heavier mechanical action than the upper mesh.

• Switch to a firmer synthetic utility brush or an old toothbrush.
• Dip it into the cleaning solution and aggressively scrub the exterior walls of the Helion™ foam.
• Scrub inside the open cavities of the CloudTec® sole.
• For black scuff marks on a white midsole, dampen a heavy 300+ GSM microfiber cloth with your solution. Wrap the cloth tightly around your index finger and rub the scuff directly. The microscopic split fibers of the cloth will mechanically shear the rubber transfer mark off the foam.

Step 6: Sanitizing and Deodorizing the Insoles

Sweat does not smell. The musty odor in your running shoes comes from Brevibacterium consuming your sweat and expelling isovaleric acid ($\ce{C5H10O2}$). Never soak open-cell insoles in water, as this destroys their spongy structure. We use basic chemistry to neutralize the acid.

• Sprinkle 1/4 cup (60g) of dry Sodium Bicarbonate directly onto the footbed of the dry insoles.
• The alkaline bicarbonate neutralizes the foul-smelling isovaleric acid through this exact chemical reaction: $$\ce{NaHCO3 + C5H10O2 -> NaC5H9O2 + H2O + CO2^}$$
• Let the powder sit undisturbed for exactly 2 hours.
• Shake the powder into the trash. Wipe the surface with a microfiber cloth lightly misted with 70% Isopropyl Alcohol ($\ce{C3H8O}$) to kill remaining bacteria upon contact.

Step 7: The Controlled Rinse & Blot

Do not hold the shoe under a running faucet. Flooding the shoe interior saturates the cardboard lasting-board (the structural floor of the shoe) and invites mold growth.

• Submerge a clean microfiber cloth in cold, fresh water and wring it out until it is barely damp.
• Wipe down the entire exterior of the shoe. The cloth will pick up the dirty detergent foam.
• Rinse the cloth in the sink, wring it out, and wipe the shoe a second time to remove all sticky surfactant residues.
• Immediately press a dry, highly absorbent cotton towel against the mesh to blot away surface moisture.

Step 8: Capillary-Action Air Drying

The final step dictates whether your shoe survives the wash. We rely on the thermodynamics of capillary wicking to dry the foam from the inside out.

• Crumple up sheets of unprinted packing paper or thick white paper towels. Never use newspaper; moisture causes the carbon black ink to bleed heavily onto the interior lining.
• Stuff the paper tightly into the toe box and heel cup. The dry cellulose fibers act as a sponge, pulling dampness out of the technical foams.
• Replace the paper every 2 hours until the shoe interior feels completely dry to the touch.
• Leave the shoes in a well-ventilated room with a circulating fan. Keep them far away from radiators, heat vents, and direct sunlight. UV radiation rapidly yellows white polyester mesh and turns polyurethane adhesives brittle.
• If you own multiple brands of technical running gear, note that this identical wicking method is required when you wash New Balance shoes featuring Fresh Foam.

"Laundry Lab" Pro-Tips & Prevention

To maintain the lifespan of your athletic footwear between deep cleanings, integrate these strict protocols into your routine.

The Lace Strip Hack Leaving the laces threaded on the shoe while washing traps dirt in the eyelets and prevents the tongue from getting clean. Remove the laces completely. Soak them in a small bowl containing 1 cup (240ml) of warm water and 1/2 teaspoon (2.5ml) of detergent. Take a microfiber cloth, grip the lace tightly inside the cloth, and pull the entire lace through your fist under tension. This instantly strips embedded grease and trail dust out of the braided nylon. Hang them over a drying rack.

Never Use Fabric Softener Applying fabric softener or scent beads to athletic shoes is a catastrophic error. Softeners are formulated with cationic surfactants and silicone oils designed to coat fibers. If this chemical film touches your rPET mesh, it instantly plugs the microscopic pores. The shoe will permanently lose its breathability and moisture-wicking properties, trapping foot heat inside the cabin.

The Travel-Sized Dry Brush Moisture and dirt create a destructive compound. Keep a small pocket-sized horsehair brush in the trunk of your car or your trail pack. The moment you finish a dusty run, gently brush the dry dust off the mesh upper before you put the shoes away. Removing particulate matter before it mixes with ambient humidity or sweat stops stains from ever setting into the fibers. For those wondering how often to deep wash On Cloud shoes, utilizing a daily dry-brush technique reduces the need for wet-washing to just once every three to four months.

Frequently Asked Questions

Can I wash On running shoes in the washing machine? No. High spin speeds, aggressive mechanical agitation, and water submersion cause adhesive delamination. The forces inside a washing machine drum will peel away the bonded overlays and permanently warp the internal Speedboard®.

How do I dry my On shoes quickly? Use capillary wicking. Stuff the shoes with dry, unprinted packing paper or white paper towels and place them directly in front of a circulating floor fan. Never use a hairdryer, radiator, or tumble dryer, as heat shrinks the foam.

Why do my On shoes smell even after cleaning? Musty smells originate from Brevibacterium multiplying inside wet EVA foam. To kill the odor at its source, mist the dry interior footbed with 70% Isopropyl Alcohol. It kills odor-causing bacteria upon contact and evaporates without degrading the adhesives.

Is it safe to use bleach on white On Cloud shoes? No. Chlorine bleach degrades synthetic polyester fibers, destroying their tensile strength. Furthermore, sodium hypochlorite reacts chemically with water-based polyurethane adhesives, turning the glue lines a permanent, irreversible yellow color. Use an enzyme-based detergent instead.