Mizuno Wave Rebellion Pro 3 Review
By Andrea Myers, Matthew Klein & David Salas
Mizuno Wave Rebellion Pro 3Price: $249.95 at Running Warehouse
Weight: 7.7 oz, 218 g (Unisex men's size 9 / women's size 10.5)
Stack Height: 61 mm heel / 57 mm forefoot
Drop: 4 mm
Shoe Purpose: Super Maximal Stack Height Super Racing Shoe
Pros: One of the best racing shoes for midfoot strikers, improved midsole compliance and resilience over v2
Cons: Relatively high weight for a super shoe, very tall midsole may be unstable for some
RUNNING SHOE SUMMARY
The Mizuno Wave Rebellion Pro 3 is the third version of Mizuno's super shoe that comes in with the tallest stack height on the market and a more aggressive geometry than ever before. A light mesh provides fit that is a half size short is comfortable with a normal to slightly wider forefoot and a secure heel once you go up a half size. The midsole is crazy tall with a 61mm heel that will work best for midfoot and forward heel strikers who can hit that sweet spot over a variety of faster efforts. A shoe meant for running fast and not slow, the Rebellion Pro 3 is the tallest, most aggressive shoe of the series and will work well as long you can control it.
SIMILAR SHOES: On Cloudboom Strike, Adidas Adizero Prime X Strung
PAST MODEL: Mizuno Wave Rebellion Pro 2
FIT
(To learn how a shoe should fit, check out our full podcast on fit by Matt Klein.)
Matt: The Mizuno Wave Rebellion Pro 3 fits me short in my normal men's US size 10. I was able to get miles on my size 10 but found there to be far too much pressure on the front and tops of of my toes. I quickly switched out for a size 10.5, which fit me perfectly like the last two versions did. So I would highly suggest going up a half size especially if you want to use this shoe for moderate to longer distances. The mesh is a full-length, light engineered mesh that is highly breathable. The fit is normal-to-slightly snug throughout the length of the shoe. The volume is normal-to-slightly low. The toe box is slightly tapered but the mesh does stretch. The forefoot is normal to a tiny bit wider. This moves into a normal to slightly snug midfoot with a thin, ungusseted tongue. The midfoot is secure thanks to additional overlays on the upper that provide mild structure when moving forward. I had to tighten the laces slightly to get a secure fit and did not have to lace lock the shoe. This transitions into a slightly snug but flexible heel. There is a tiny bit of heel collar padding in the rear and there is a highly flexible counter. Those with heel sensitivities will do well with this shoe while those who want a stiff counter may not. While the mesh material is comfortable, it is a bit scratchy against the foot. I have done some sockless running and come away with mild abrasion, so I would highly suggest using socks for this upper.
Typical Size: Men's US Size 10
Shoes that have fit Matt well: Saucony Guide 17, ASICS Kayano 30, Hoka Gaviota 5, Saucony Endorphin Elite, Nike Ultrafly
Shoes that have fit snug: Hoka Arahi 7, Saucony Kinvara 14
Shoes that have fit large: Salomon S/Lab Phantasm 2, Altra Timp 5
Andrea: The Mizuno Wave Rebellion Pro 3 fits short for me, so I needed to go 1/2 size up, just as I did in v2. The overall fit of the two shoes feels similar to me in terms of length and width, but I like the upper material of v3 better than v2 because it is a more flexible mesh material that felt like it conformed to my feet better than v2. There is sufficient width in the toe box that I never experienced any irritation at my 1st or 5th MTPs, and going up 1/2 size allowed for enough room at the front of the shoe that I did not experience any toenail discomfort. The midfoot width is normal to slightly wide and the rearfoot width is normal. I did not need to crank down the laces to achieve sufficient lockdown and I had no issues with heel slippage. The heel counter is very flexible, with only a small piece of semi-rigid material at the center of the heel. There is a small amount of internal padding, which is similar in thickness to v2, but wraps around the entire heel, whereas the padding in v2 was absent right over the Achilles. The non-gusseted tongue is made of the same softer mesh material as the rest of the upper, and I also liked how well it conformed to the dorsum of my foot without allowing any hot spots from the laces. While the tongue is not gusseted, it is held securely in place by two lace loops. While I really enjoyed running in v2 and had no issues with the fit, I like the fit of v3 better, thanks to the improved mesh upper material.
Andrea's Typical Size: Women's US Size 9.5
Shoes that have fit Andrea well: New Balance Beacon v3, Brooks Hyperion Max, Topo Cyclone 2, Nike Vaporfly 3, Altra Via Olympus 2
Shoes that have fit snug: Saucony Kinvara 14 (length and toe box width), Altra FWD Experience (length and width), Hoka Cielo Road (toe box width), Saucony Endorphin Speed and Pro 1-3 (length)
Shoes that have fit large: Adidas Boston 12 (length), Adidas Adios 8 (length)
David: The Mizuno Wave Rebellion Pro 3 fits true to size in my men's 9.5. The shoe has a familiar race like upper that fits relatively snug throughout. I did find this upper to be more secure than some of the previous iterations of this shoe, but there were some things I still noticed. Generally speaking, the fit throughout was pretty good. The length was good, with enough room for the toes. The width throughout the entire length of the platform was normal, without being overly narrow or wide in any regions. The volume was on the lower side, and so the fit does come off as being more snug. The tongue is thin, but does a decent job of padding the laces. The laces themselves are also on the softer side, but do have texture to keep them from slipping. There is a flexible heel counter without much padding, but I did have any issue with irritation there. Because of the geometry of the shoe, the heel does feel like it is floating some when you are standing or running in it. While running it did feel like there could be an early rise on the heel... and I did have some elements of slippage. I switched to using the final eyelet that was a bit further up the foot and posterior, and this did help with the lockdown and slippage. The midfoot fit well and I had no issues with pressure or irritation. For how wild the geometry is, I actually felt it did a good job of holding the midfoot and preventing any excessive frontal plane motion. The forefoot probably could be a tad wider. The low volume combined with the normal width did make it feel a bit snug in that region, but again I had no actual irritation with running. That is more me being picky. Overall, this is an upgrade on the fit from the 2nd version.
David's Typical Size: Men's US Size 9.5
Shoes that have fit David well: Nike Vomero 17, Saucony Ride 16, Puma Velocity Nitro 3
Shoes that have fit snug: HOKA Arahi 7
Shoes that have fit large: Salomon Aero Glide
Doctors of Running Checklist
Is This a Good Shoe for Walking: No
Is This a Good Shoe for Standing: No
Is the Forefoot Flexible: Not Flexible
How Flexible is the Shoe: Not Flexible
Is This a Good Heel Bevel: Somewhat
Recommended for Haglunds: Yes
Recommended for Sockless: No
Durability Expectation: Above Average
PERFORMANCE
Matt: The Mizuno Wave Rebellion Pro 3 is an incredibly high stack height super racing shoe and is the tallest shoe I have ever worn. The midsole now features a 61mm heel of Mizuno ENERZY XP, which is a nitrogen-infused foam. Given my luck with guess what exactly this foam in Mizuno shoes (note: I'm not good apparently), I will say this does feel like a bouncy responsive super foam that is slightly firmer than version two for me. It is not the most aggressive foam but is made aggressive by the geometry. Despite being listed as a 4mm drop, this shoe actually feels like a 9-10mm drop thanks to the aggressive heel geometry. The transition with a large heel strike feels awkward and feels immediately better getting a little more forward. A forward heel strike-to-midfoot strike feels best in this shoe while landing really far forward misses the magic. Like the prior two versions, the Rebellion Pro 3 has a sweet spot just ahead of the heel at the pivot point of the curve that is incredibly bouncy when hit. This transitions to a quick transition off the midfoot and forefoot. The Mizuno Wave Plate, a nylon plate infused with carbon fiber, is incredibly stiff. Combined with well balanced forefoot rocker, the shoe transitions forward easily. So easily that it almost feels like my calves don't have to do much. Those with toe mobility issues will do extremely well in this shoe as there is zero flexibility.
While this shoe can move at a variety of paces, it does best at marathon pace to 10k pace. Attempting to run slow/easy in this shoe is fairly awkward thanks to the geometry and trying to run really fast is also slightly awkward given how large the shoe is. I have still done 200m and 300m repeats in this shoe without too much issue for testing but would prefer something lighter and more standard stack height for super shoes. There is a sweet spot for certain faster/racing distances and this will not be a shoe for those running easier paces. It is also extremely awkward to walk in, even more so than the prior two versions. However, it is also feels extremely awkward when you fatigue. While it feels great at longer uptempo/marathon efforts, I have found that after 10-13 miles in the shoe, it begins to feel clunky when my form breaks down. This is a great tool if you can maintain your mechanics but the heel transition gets in the way when things break down.
The traction is quite good as the G3 compound grips a variety of surfaces, from track to road, extremely well. I would not use this shoe for any type of trail surface given the stack height but everything else that is smooth will be fine. The durability of the outsole and midsole are both excellent. I have 40 miles on my pair with no wear on the G3 nubs. The midsole felt good the second I put it on and has not lost any of its resilient feel over the miles. So those looking for a unique and durable ride will definitely get both.
Andrea: Longtime readers of Doctors of Running know that I fell in love with both the Mizuno Wave Rebellion Pro 2 and Flash 2 last year, and was excited to race the Osaka Marathon in 2024 in the Pro 2, until I came down with COVID two weeks before the race and had to cancel the trip. Rebellion Pro 2 felt like hands-down the best designed marathon shoe for me because it feels like it is designed for midfoot strikers like myself. I was very interested in testing v3 because of my very positive experience training in v2, even though I never actually got to race in it. Mizuno Wave Rebellion Pro 3 has a different geometry and ride as compared to v2.
Upon visual inspection, the extreme heel bevel does not extend nearly as far forward in v3 as compared to v2, but the foot angle feels and appears to be steeper in v3 as as compared to v2. The new Mizuno ENERZY XP midsole foam feels both more compliant and more resilient as compared to the ENERZY LITE + of v2. The new foam and updated geometry resulted in v3 feeling much better at faster paces as compared to v2. I really only liked v2 for half marathon to marathon pace and felt like the foam wasn't responsive enough for anything faster. I have tested v3 at a range of paces, from marathon pace all the way down to mile pace, and I found the foam and the geometry to respond well to every pace I threw at it. The shoe is extremely stiff, and unlike v2 it does not have a large central midsole cutout, just a smaller one in the rearfoot. I suspect that this also contributes to the shoe's increased responsiveness and quick transitions at faster paces. The shoe feels like its stated 4mm drop and the only time I was aware of the extreme heel bevel was when I was walking in the shoe, which feels extremely unnatural, just like v2. Walking in the shoe is so unnatural that if I were doing a big marathon where there would be a lot of walking in the starting area, I would bring an extra pair of shoes to walk around in and then only put the Wave Rebellion Pro 3 on once I got to the starting corral. Of course, this is not designed to be a walking shoe, but it would be something to be aware of if you plan to use it in a large race.
With a stack height of 61mm heel/57mm forefoot, this is by far the tallest shoe I have ever ran in. I was very careful when going up and down curbs or on any turns because I wasn't sure how the shoe would respond in lower stability situations. To my surprise, I never had any instances in which the shoe felt unstable, even when turning or hopping up or down a curb. That being said, I am not sure I would choose this shoe for a big city course where there are a lot of potholes or manhole covers, especially as fatigue sets in. I am training for mid-distance indoor track right now, and my longest runs are 10-11 miles. I might feel differently about the stability of the shoe if I was testing it over 20 miles. The other issue I have with the shoe is its weight. At 7.7oz for a men's size 9, it is over 2 oz heavier than the Nike Vaporfly 3 and almost an ounce heavier than Alphafly 3. This would absolutely keep me from using it in anything shorter than a marathon, and would give me pause even for using it in a marathon, even though I greatly enjoy the fit and ride. It makes me wonder how this shoe would feel with 5-10mm less stack in the heel and forefoot and how much weight that would save. If Mizuno could get this shoe in the low 7oz range for a men's size 9, it would be an incredible racing shoe for a range of race distances. I am just not sure this tall of a midsole is worth the weight penalty.
Traction is excellent in the shoe thanks to the full coverage G3 rubber outsole. All of my runs have been on wet and sand covered roads, and I had zero slippage issues, even when turning. I have 30 miles on my pair and there is no visible wear on the rubber outsole. Like most super shoes, the durability will depend more on the rate of midsole breakdown as opposed to outsole wear.
David: I was a huge fan of the first version of the Wave Rebellion Pro, but had some stability issues with the 2nd version. The 3rd version updated the midsole and some other smaller changes to make for a more responsive experience. The first thing that is noticeable on the Wave Rebellion Pro 3 is the radical geometry. The shoe does have a very rounded heel. The shoe transitions you very quickly through your midfoot and onto a very stiff forefoot.
The Enerzy XP midsole is very compliant and soft, but gives you a large amount of resilience and bounce as well. The carbon fiber plate is oriented in a way that you can feel it pretty close to the foot bed in almost an inverted U type shaping. This does take some of the softness away, but seems to help with stabilizing some of the geometry. The shoe really likes you to be pitched forward slightly. This would imply landing either softly through the heel, or straight up through the midfoot or forefoot. I found the ride to be very responsive and rhythmic when you get going. The one thing I did notice with the ride was that the heel can be a tad jarring if you over stride. This is mainly a fatigue issue for me, but it does lose some points when you are looking for the shoe to help mitigate that fatigue. Despite the massive rounding to the heel, the actual apex still has a pretty sharp angle where it flattens out. When I started to get tired, I would start to lengthen my stride some and land a little bit harder on the heel. That did give me a bit of a speed bump feeling through that region. Other than that, the shoe did feel responsive and lively, as long as I kept myself in check.
The outsole traction is good and trustworthy. The plate feels responsive and does like you to load hard through the midfoot and forefot. This shoe is definitely a racing shoe.
STABILITY
(Learn more about stability in our full guide)
Matt: The Mizuno Wave Rebellion Pro 3 is a neutral racing shoe. It is not a stability shoe but weirdly isn't unstable either for how incredibly tall the sole is. The cut out is now only in the heel and is centered. This allows the lateral column to compress separately from the medial column, which provides slightly lateral guidance that has surprisingly worked for me. This transitions into a neutral midfoot thanks to it being more narrow. The forefoot is incredibly wide with a large amount of flare and is the most stable part of the shoe. Those with mild guidance needs in the forefoot may do well but the rest will do best for those with neutral mechanics.
Andrea: The Mizuno Wave Rebellion Pro 3 is a neutral racing shoe with a very high stack height and extreme heel bevel. This will make the shoe work best for those who land further forward and those without stability needs. Everything about this shoe is designed for forward motion, and runners will need sufficient hip strength to control the extreme rocker design. For such a tall shoe, Mizuno has provided some stability by utilizing a wider midfoot and forefoot base, an extremely stiff sole, and moderate sole flaring in the rearfoot and forefoot. While the heel bevel design remains extreme, it is actually less extreme as compared to Wave Rebellion Pro 2, which may make it work better for rearfoot strikers who tend to land further forward at faster paces.
David: The Mizuno Wave Rebellion Pro 3 is definitely not a stability shoe, but it isn't necessarily designed to be one. This is an aggressive racing model. The Wave Rebellion Pro 3 does do some good things to help with stabilizing its wild geometry though. The full length coverage of the outsole is grippy and trustworthy. The upper is better than the second version and performs better on camber and turns. I will say the stack and general narrowness of the shoe does still make sharp turns difficult, but it is significantly better than the second version. The plate also seems to do a good job of stabilizing the foam. The softer foam, stack height, and platform width do make for a very neutral platform though.
 |
| Mizuno Wave Rebellion Pro 3 vs. Pro 2 |
Thoughts as a DPT: Mizuno Wave Rebellion Pro 2 vs 3
By Andrea Myers
The Wave Rebellion Pro 2 and Flash 2 were the first shoes I have tested that I actually felt were purposefully designed for my preferred midfoot strike pattern. I have over 300 miles on my pair of Flash 2s and 100 miles on 2 pairs of Pro 2s. Many of our readers have messaged me asking for a comparison between the Pro 2 and Pro 3, which I am happy to provide here.
Overall, the Pro 3 feels better tuned for faster running, which I feel is due to the apparent steeper foot angle (I do not have confirmation from Mizuno about this, but it both looks and feels like this is the case) and the new ENERZY XP foam, which feels both more compliant and resilient. It performs equally well at 5k pace as it does at marathon pace, but the only thing holding it back is its relatively high weight for a super shoe, which is 7.7oz makes it one of the heavier super shoes on the market. The higher weight would keep me from using it in any race shorter than a marathon.
Version 3 has an extremely tall 61mm/57mm stack height, as compared to 48mm/46mm in v2. One might ask how either of these shoes are World Athletics legal, and this has to do with where the shoe is measured for official World Athletics stack height purposes. The official stack height of v2 is 38mm/36mm and v3 is 40mm/36mm for World Athletics purposes. The taller stack heights mentioned previously are the actual stack heights that Running Warehouse measures. Wave Rebellion Pro 3 is over 1cm taller in the forefoot and heel as compared to v2, and this feeling was apparent during testing. I think some runners with find the increased stack heigh to feel unstable and may prefer the relatively lower stack of v2.
Another major difference between the two shoes is the placement of the heel bevel, which is v2 extends forward all the way to the midfoot, but in v3 only extends to the front of the rearfoot. I honestly did not notice a difference in the feel of the heel bevel, likely because I land further forward than the apex of the bevel of v3. However, runners who land further back may find v3 to work better for them as compared to v2. The later forefoot rocker is similar between the two versions and I found it to line up well with my MTPs and provide a snappy, smooth transition to push off.
Due to the updated foam and much smaller midsole cutout, v3 feels stiffer and has faster transitions as compared to v2. These features plus the steeper foot angle make v3 feel better at faster paces.
The engineered mesh upper of v3 is more flexible and feels like it conforms to my feet better than the stiffer mesh upper of v2. The overall fit is the same in terms of length and width, but I did find the upper of v3 to be more comfortable.
Overall, I like the foam, foot angle, and upper of v3 better than v2. I would be inclined to use v3 in a marathon as long as I did not feel the increased weight was an issue at longer distances. After testing v3, I am hopeful that perhaps Mizuno has a shoe in the pipeline with similar geometry and the same foam, but a lower stack height and lower weight.
RECOMMENDATIONS
Matt: There is nothing else on the market like the Rebellion Pro 3. From a somewhat boring consistent company to one that puts out crazy stuff that most can't predict, Mizuno is in a fantastic creative space. However, I do think the Rebellion Pro 3 has gone a bit far. Adding more midsole foam adds more weight and I found myself wishing for a lighter ride rather than a higher stack height one. I also think this exaggerates the geometry too much and I personally found that I could not control this shoe after 10-13 miles. It works against me after a certain point, which goes against the whole point of having more cushioning. I would suggesting dropping the stack height to reduce the weight but keeping the other components. This would naturally make the geometry less crazy and is a major reason why I would love to try the Rebellion Pro Low. This is apparently the same shoe with a less aggressive geometry. However, like the Rebellion Pro Natural (same thing for the Rebellion Pro 2), it may only be an Asian market shoe. Regardless, my suggestion to Mizuno is to dial in on what they are doing well, stick with more doable stack height so it can be controlled over longer distances and focus on keeping that weight low.
Andrea: Mizuno has created another unique, fun racing shoe that is unparalleled by any other brand in terms of geometry and stack height. I have greatly enjoyed testing it, but the one thing I would like to see reduced is the weight and stack height of the shoe. I don't think this shoe needs to be this tall to maintain its exceptional ride. I would love to see a similar shoe with 5-10mm less stack, which could be a true Goldilocks shoe for midfoot strikers like myself.
David: There are so many things I like about the Wave Rebellion Pro 3, but I do have some recommendations. The first would be the heel geometry. I don't actually mind the large bevel and bias towards midfoot striking, but I would like the actual apex to be rounded a bit more. The shoe has the floating heel effect, but when you land on it, it can still feel a bit like a speed bump if your leg is further out in front of you. The second would be to give either the forefoot just a tad more width or volume. It does feel a bit snug up there, but thankfully did not give me any irritation from rubbing.
WHO IS THIS SHOE FOR?
Matt: The Mizuno Wave Rebellion Pro 3 is a super stack super shoe with an incredibly high stack height (the tallest on the market at the moment to my knowledge) for those who want a crazy ride and are okay with a little extra weight. The new foam is responsive and the geometry is even more aggressive, so those who are forward heel and midfoot strikers with consistent mechanicswho want a shoe that can only go fast for longer distances will do best. The upper is comfortable but most will need to go up a half size to provide a comfortable, light and secure fit. I am surprised this shoe is only $250 for how much material there is but that is a competitive price for the super shoe quality with the added durability. While this shoe is great, it is an example of one of the major limitations of continuing to increase stack height: weight. It is one of the heavier super shoes on the market, whereas most are getting under 7 oz (men's size 9). I challenge Mizuno to return there as they once made the lightest racing shoe on the market (Mizuno Wave Universe series). They have done it before and I believe they can do it again. In the meantime, this is one of the crazier riding shoes I have tried and makes me excited to see the rest of the 2025 line.
Andrea: The Mizuno Wave Rebellion Pro 3 is a super shoe with the tallest stack height on the market that is designed for midfoot strikers with neutral mechanics. Its new ENERZY XP foam is more compliant and resilient than the ENERZY LITE + of v2, which makes the shoe perform better at paces ranging from 5k-marathon pace. However, it will likely be best as a longer distance racer for those whom the ride is worth the weight penalty. At $250, it is competitively priced with other super shoes. but its geometry and stack height will make it a more niche shoe as compared to the more popular super shoes. I am excited to see what Mizuno has in store for the rest of 2025 and beyond, because they continue to impress with their innovation and design, particularly for those of us who land further forward.
David: The Mizuno Wave Rebellion Pro 3 is a super shoe for those that like to feel like they are pitched forward and like a midfoot to forefoot bias. The Enerzy XP midsole is very bouncy and soft, but firmed up with a carbon fiber plate that sits pretty close to the footbed and feels like an inverted U. The forefoot is very stiff and responds well to you crashing hard into it. This is definitely for those that have neutral mechanics too. The shoe can feel like you are on stilts to some degree, but responds really well to dynamic load coming off of the midfoot. Heel strikers can still do well in this shoe, but if you have a habit of over striding that may put too much of an angle on the heel to where it may fight back at you some.
GRADES
Matt
Fit: B+/A- (Comfortable fit once you go a half size up. Light mesh that is secure with a flexible rearfoot)
Performance: B+/A- (Excellent for 10k to marathon paces with a little versatility into shorter distances. Not for easier paces but difficult to control over longer distances)
Stability: B+ [Neutral] (Neutral but not unstable. Good sole flare in heel/forefoot that balances out how tall the stack height is)
Value: A- (A durable niche shoe that costs less than other crazy shoes in its category)
Personal: B+ (I appreciate this shoe for workouts and faster running but not sure if I would use it for a race other than a half marathon. Heavier than other shoes and difficult to control over long distances but is a fun unique ride. )
Overall Design: B+/A-
Andrea
Fit: A- (Comfortable fit without any pressure points or skin irritation. Minus 1/2 grade for needing to size up.)
Performance: A- (New midsole foam and steeper foot angle make the shoe more versatile pace wise. Relatively high weight and extreme stack height detract somewhat from its exceptional ride.)
Stability: [neutral] B (For such a high stack shoe, my fears on curbs and turns have been so far unfounded. Wide base, sole flaring, and stiff sole help stabilize extremely tall midsole.)
Value: A- (A niche shoe primarily for those who land further forward, who don't mind the weight penalty. $250 is the going price for super shoes these days, and I think this shoe is appropriately priced.)
Personal: A- (I love everything about this shoe...except its weight. If Mizuno fixes that and maintains the ride, it will be golden.)
Overall Design: A-
David
Fit: B (General fit is quite good for a racing shoe. I do think forefoot width or volume could see some improvements and the lacing security on the heel could prevent slipping a little better. Otherwise a solid upper.)
Performance: A- (The Enerzy XP midsole is very responsive and does make this a lively racing shoe. I do think the apex of the heel can make this shoe struggle some for those that overstride or land harder on the heel.)
Stability: [neutral] B (The stability is better than before, but the softness, high stack, and narrowish platform make for a very neutral offering. Upper security and outsole traction do help some.)
Value: A- (For those that agree with the geometry, I do think that this shoe will hold up for some time. It feels pretty durable and the ride is as responsive as other super shoe out there.)
Personal: B (I love how responsive the shoe is, but the heel is enough for me to lose a letter grade. I don't mind it when I am fresh and pushing the pace, but when I fatigue it feels like it starts to fight me some when I need it to help me the most. Otherwise a very fun and responsive ride.)
Overall Design: B+
SHOP | SUPPORT DOR
Mizuno Wave Rebellion Pro 3
Price: $249.95 at Running Warehouse
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