I ran 40 miles in the Mizuno Wave Rebellion Pro 3 carbon plate racing shoe — here’s my verdict

Mizuno does things differently with its carbon plate running shoes. At a time when many brands are coalescing around a similar design with their racers — an understandable result of World Athletics imposing limits on stack heights and carbon plates — Mizuno has found ways to stand out from the crowd.

The Mizuno Wave Rebellion Pro 3 looks very different to other brand’s racing shoes, with a huge heel cut-out and an incredibly aggressive rocker.

That heel cut-out allows it to skirt the World Athletics limit of a stack height of 40mm at the heel of the shoe. No heel, no limit — the Wave Rebellion Pro 3 stands over 60mm tall in the midfoot, and you feel every millimeter when you’re standing or running in it.

The towering midsole and sharp rocker create a uniquely springy and aggressive ride, and at times the Wave Rebellion Pro 3 felt amazing during my testing.

However, the design has drawbacks, and in my Mizuno Wave Rebellion Pro 3 review I’ll explain why I think most runners will be better suited by an alternative racing shoe.

Mizuno Wave Rebellion Pro 3 review: price and availability

The Mizuno Wave Rebellion Pro 3 initially launched as the Wave Rebellion Pro Beta, which is the zebra-colored shoe I tested, but is now only available as the Wave Rebellion Pro 3 and costs $250 in the U.S. and £210 in the U.K., a price that’s about par for carbon plate racing shoes.

Mizuno Wave Rebellion Pro 3 review: design and fit

The Wave Rebellion Pro 3 is currently available in one color — neo mint — though there is a special Onihayai Pack edition of the shoe that costs $10 more and has one red and one blue shoe.

Mizuno says the stack height of the shoe is 40mm at the heel and 36mm at the forefoot for a 4mm drop, but the stack is higher in the midfoot and the shoe feels like it has a higher drop because of the sharp rocker.

Given the vast amount of foam in the midsole, I was surprised the Wave Rebellion Pro 3 only weighed 8.4oz in my U.S. men’s size 10. It’s still heavier than most carbon plate shoes I’ve tested in the past year or so, but that’s not surprising given how high the stack height is.

I had my normal running shoe size with the Wave Rebellion Pro 3 and it fit me well for length, but the heel collar did rub my Achilles tendon during runs, causing some blistering, even when I heel-locked the shoe.

Upper

The Wave Rebellion Pro 3 has a lightweight engineered mesh upper that holds the foot securely around the midfoot despite being thin and breathable.

Aside from the problems I had with the collar of the shoe, the upper was fine for me during testing with no other rubbing or hot spots on longer runs.

Midsole

The midsole is made from Mizuno’s nitrogen-infused Enerzy XP foam, which is a material designed to deliver as much bounce as possible.

Coupled with the Smooth Speed Assist rocker, which thrusts you forward from a midfoot landing — which is hard to avoid given the lack of foam under the heel of the shoe — and the carbon-infused plate, the midsole on the Wave Rebellion Pro 3 delivers a uniquely propulsive ride.

Outsole

The Wave Rebellion Pro 3 uses G3 rubber for its outsole and aside from a small cutout that shows off the plate in the midsole, the bottom of the shoe is completely covered.

I found that it gripped reliably well on wet pavements and the rubber feels hardy to me, with no signs of wear and tear so far.

Mizuno Wave Rebellion Pro 3 review: running performance

I’ve tested all three versions of the Wave Rebellion Pro to date and have always been a fan of the bouncy ride delivered by the line.

When you land on the sweet spot of the Wave Rebellion Pro 3’s rocker, it does feel brilliantly fast and fun to run. The level of spring is unmatched by rival shoes, and the rocker pushes you onto your toes quickly and efficiently.

However, even if you land in the perfect spot naturally, the ride is quite demanding. The shoe wants you to run in a certain way and maintaining that form over long distances is tough, especially if you don’t land right on the rocker point in the shoe naturally, because it almost forces you to do so and changes your running dynamics as a result.

When I did a long tempo effort in the shoe and started to tire at the end, the rocker design started to feel like it was working against me a little, and I’d be wary of using the Wave Rebellion Pro 3 for a marathon because of that.

It’s also a bit cumbersome at shorter race speeds I found. When you hit a flat stretch and can open up, the rocker works well, but if you have to take turns at speed the design is a little unwieldy.

As a last note in its description of the shoe Mizuno suggests the Wave Rebellion Pro 3 is for sub 2:30 marathon runners, a bold marketing strategy to say the least.

As a 2:25 marathon runner I’m unsure how any shoe could be tailored for a certain speed as runners at all levels have different running styles — I certainly notice I run differently to those around me in races — so I wouldn’t necessarily be put off by this suggestion if you’re not a 2:30 marathoner.

Should you buy the Mizuno Wave Rebellion Pro 3?

While I like to see innovation, I’d love for Mizuno to make a more normal racing shoe using the Enerzy XP foam. That would be lighter and probably more accessible for most runners, and more stable.

I also have some qualms about the way the shoe’s design escapes World Athletics limits — surely the limit should simply be 40mm anywhere in the midsole, rather than only at specific points.

Regardless of legality it’s not a racing shoe I’d recommend to most people, and even as someone who seems to fit the target audience I wouldn’t risk a long race in the Wave Rebellion Pro 3 because of its demanding ride. I also find it a little too weighty and large to be my top pick for shorter events.

The Asics Metaspeed Sky Paris is my preferred racing shoe at the moment, being much lighter than the Mizuno while still delivering a responsive ride, even if it’s less bouncy. The Nike Alphafly 3 is another strong option, as is the Adidas Adizero Adios Pro 4.

In truth, I’d pick up a lot of carbon shoes ahead of the Mizuno, despite its fun and fast ride. It’s a competitive market and while the Rebellion Pro 3 will make waves with its unique design, runners looking for a dependable shoe to chase PRs in are better served elsewhere.