Mizuno Wave Rebellion Flash 3 Performance Review

We’ve upped our coverage of Mizuno running shoes with good reason, the brand delivered some of the best reviewed shoes of the year, from the Neo Vista 2 to the Wave Rider 29. Mizuno’s signature tempo trainer, the Mizuno Wave Rebellion Flash 3 (which sounds like a finishing move from Dragon Ball Z), is the latest shoe from an impressive Mizuno running lineup to land at WearTesters HQ.

Did the Mizuno winning streak continue with its speed-focused shoe or did it hit a…speed bump? [Editor’s Note: GROAN]

What is the Mizuno Wave Rebellion Flash 3?

According to Mizuno, the Wave Rebellion Flash 3 “will help you maintain a steady rhythm and gait for everything from practicing for competitions to running for pleasure.”

That’s a fairly generic block of running shoe text but it tells me that Mizuno sees the Wave Rebellion Flash 3 as possibly the most versatile shoe in its lineup. It’ll be hard to beat the high-performing Neo Zen in terms of versatility but we’re excited to see Mizuno try.

Cushion

Arune: I am a notoriously mediocre runner with average endurance and average running paces, so I’ve always had a hard time unlocking the full power of speed-focused shoes (with the Nike Zoom Fly 6 as one of the rare exceptions).

And at first, I thought the Mizuno Wave Rebellion Flash 3 was going to be that kind of shoe – it’s got an aggressive geometry that isn’t meant for moving around slowly. It’s also not what I’d call even remotely stable at anything but fast speeds.

But once you get moving, the responsive midsole comes alive and that’s really no surprise given how much I’ve been raving about Mizuno’s ENERZY NXT foam. It’s somehow super responsive, comfortable under foot, and avoids the instability of so many other companies’ speedier foams.

That’s incredibly critical to why the ride of this shoe is so special underfoot – the faster you move, the faster it moves you and that is the kind of running meritocracy I’d argue we all crave. You won’t be fighting this shoe to take each step. It encourages you with every step you take and rewards you for choosing it. Think of it as an incredibly healthy relationship…just with your shoes.

I have (in)famously not been a fan of the high-stack Neo Vista 2 – which feels like the daily training partner to the Wave Rebellion Flash 3 – and how the shoe turned my feet inward with every step, but the Wave Rebellion Flash 3 really improves the faster you go.

However, there are a few issues with the experience and I’ll focus on one here – the giant piece of seemingly ball-shaped foam under my arches. It’s something that I noticed no matter the pace and while it didn’t ruin the ride it didn’t soften either after a few sessions.

How was it for you, Drew?

Drew: The area under the arch was noticeable, and I have high arches. But for me it disappeared when I was running. Why did it stay present for Arune? Likely due to the glass fiber infused nylon Mizuno WAVE plate bisecting the two layers of foam. That plate is stiff through the midfoot which keeps that arch shape ever present. If you’re bugged by noticeable arches when they show up in running shoes, you’ll similarly be bugged by the Mizuno Wave Rebellion Flash 3.

However, if you’re fine with some arch support, you’ll be rewarded with a smooth underfoot experience. The top layer of Mizuno ENERZY XP, a supercritical TPEE foam, provides a plush layer that takes the line’s impact protection to a new level while still providing bounce back and energy return. This is the layer that makes the shoe slightly bouncier than the Wave Rebellion Flash 2.

The ENERZY NXT, nitrogen infused EVA version, provides some extra stability while still offering energy return…combining with the top layer and WAVE plate to become a shoe that always gives back equally or better to the force with which you strike the ground.

That makes this midsole package, even with its cutaway heel, an extremely smooth and responsive ride. Double digit runs aren’t a problem. Neither is throwing in a section of marathon or 10k pace. The Mizuno Wave Rebellion Flash 3 adapts quickly and always makes me feel quicker on my feet. It’s as versatile as the Neo Zen but also nimble and quick enough for larger runners to feel confident using it for various road racing distances.

Support

Arune: Mizuno’s ENERZY XP and NXT are, as noted above, some of the most stable midsole foams in the game.

Add in the WAVE plate integration that “disperses energy from impact to a broader area providing a stable platform and a superior cushioning” and you’ve got a shoe that protects your joints from injury.

My runs in this shoe came as I was experiencing some constant knee pain and lower back throbbing, so I was a bit worried about trying to move at faster paces but those aches disappeared for nearly the entirety of the run.

Drew: For being so tall and the design team having cut away the heel, the Mizuno Wave Rebellion Flash 3 is fairly stable side to side. I still needed to take care when rocketing around a quick corner but the dialed-in upper kept me locked down to the footbed. But you can still slide off that footbed if you’re not careful or tied down tight.

There’s a small internal heel counter that also helps a bit but the shoe has a narrow base so most of the stability work is done by Mizuno’s engineers who carefully assured that the foams send energy forward and up without losing energy to side sway. There’s almost no movement side to side when walking around (something that plagues most shoes that utilize super foams) and the softness of the foam doesn’t adversely affect stability except on tight corners.

Traction

Arune: Mizuno doesn’t skimp with the rubber and while the Mizuno Wave Rebellion Flash 3 doesn’t feature the same coverage as their daily trainers, I’m guessing the outsole will still last longer than many other tempo trainers.

I used the Wave Rebellion Flash 3 on the paved streets and on a treadmill with no slippage or traction issues to report.

Drew: I too experienced very little slippage in the Mizuno Wave Rebellion Flash 3 and found wet/dry transitions weren’t a problem for this outsole.

Arune’s also right about there being a good amount of rubber for a speedier trainer. What’s even better? I hardly see any wear after 40+ miles in my pair. That’s a good sign that the Wave Rebellion Flash 3 can approach the 500 mile mark despite the softness of the midsole foam.

I do have one minor quibble with the outsole. The pattern, especially in the forefoot and midfoot, is so tight that I picked up a lot of tiny pebbles. Ejecting them was a pain as I had to use either a paper clip or toothpick. The pebbles were so tiny that they didn’t affect performance (larger pebbles won’t get stuck), they just annoyed me when walking back into the house after a run and hearing a little bit of a crunch as they contacted the floor.

Upper

Arune: So, the short version is that the upper of the Mizuno Wave Rebellion Flash 3 is really good and comfortable for my hobbit feet. But, I need to start on the negatives because…they’re significant.

The tongue of the Mizuno Wave Rebellion Flash 3 is theoretically kept in place by the lacing set up but unfortunately reality has other plans as the tongue moves all over the place. It isn’t the worst tongue on a running shoe, but it’s a problem I haven’t encountered with other Mizuno running shoes.

The real offender is the heel counter, which betrayed me in two ways – (1) collapsed in a way that made this shoe incredibly difficult to get on and (2) it rubs incessantly against your heels. Normally I don’t get bothered by heel counters but this one is so bad that even hours after my first long run I was applying lotion to my heels to help with the inflammation.

Let’s end on another positive note – this shoe looks beautiful. Mizuno has embraced minimalist design aesthetic to great results and the lines on this shoe look like no other brand. We sometimes note how other brands seem to be doing a Hoka impression but Mizuno truly is carving their own space in the running shoe design world. Their shoes look like something out of an anime – I could see the Wave Rebellion Flash 3 on the feet of a character in My Hero Academia.

Drew: Should I know what My Hero Academia is? I don’t so I can’t opine there, but I do agree that Mizuno’s recent offerings have their own style that’s clean but still effective in highlighting the brand. That’s not an easy task. Many brands have attempted minimalism and failed miserably. Recent Mizuno models really drive home the efficient Japanese design aesthetic giving both a nod to the heritage and declaring that Mizuno is going to let the performance do the talking.

And it’s not just good looking. Last year’s upper was sloppy with excess room. Mizuno dialed in the upper so the fit hugs the midfoot in a streamlined way while providing some extra room at the forefoot and heel. This allows the Mizuno Wave Rebellion Flash 3 to provide fantastic lockdown (a necessity for shoes with this geometry) while accommodating a ton of different foot shapes.

But the upper does have one negative, which Arune already mentioned. The tongue. While it didn’t slip on me while running, it’s a floppy bugger. The tongue edges can fold over in odd ways that take extra moments to get right every time you put on the shoes. I appreciate the extra breathability the bottom of the tongue brings but the edges need work so they stay in place and don’t annoy the wearer.

Is the Mizuno Wave Rebellion Flash 3 wide foot friendly?

Arune: If you have a slightly wider forefoot than me, you’ll find the Mizuno Rebellion Flash 3 quite accommodating.

So, while the fit reminds me more of a racing or marathon day shoe it does have some room for us larger feet folks.

Drew: The Mizuno Wave Rebellion Flash 3 has good room all around and the majority of wide footers will have plenty of room. The upper is a hybrid of race day and daily trainer but is nicely accommodating. Lengthwise you’ll find it fits true to size.

Is the Mizuno Wave Rebellion Flash 3 worth $180?

Arune: It depends.

Are you looking for a shoe that’ll help you go fast? Then this is certainly an option, though I still think I’d opt for the adidas EVO SL or New Balance Fuelcell Rebel v5, both of which cost less and can be your one-shoe-to-do-it-all.

If you’re looking for another tempo shoe, I really enjoy the Nike Zoom Fly 6 and think it’s also a much more useful shoe in the long term.

Drew: Yes, the Mizuno Wave Rebellion Flash 3 checks all the super trainer boxes and delivers an uptempo-focused experience at a price that is now on the lower side of the best super trainers. It’s got some flaws but delivers value at $180 and whereas Arune prefers the Zoom Fly 6, I vastly prefer the Mizuno Wave Rebellion Flash 3. A lot will come down to how much you like the geometry and underfoot feel. Reasonable minds can differ.

How to use the Mizuno Wave Rebellion Flash 3

The Mizuno Wave Rebellion Flash 3 is a versatile running shoe that can be used for any type of run from recovery runs to long runs. But the Mizuno Wave Rebellion Flash 3 is best when going fast. Use it for any effort where you’re picking up the pace and the whole package will shine.

Mizuno Wave Rebellion Flash 3 Summary

Arune: If the challenges with the upper don’t get in the way (that’s a BIG “if”), the Mizuno Wave Rebellion Flash 3 is a rewarding tempo shoe that’s worth a try.

It’s not a shoe that fits into my limited rotation but I admire how Mizuno continues to develop distinct shoes with distinctly enjoyable rides. And as someone who never ran in a Mizuno shoe before this year, I couldn’t be more excited to see what they do next.

Drew: The Mizuno Wave Rebellion Flash 3, even with its various small issues, earned a spot on our list of the best super trainers. It’s a shoe with an amazing underfoot feel that performs extremely well and makes it easy to maintain the torrid paces you need to work on for race day.

How does the Author Run?

Drew Whitcomb (age 43, 6’6″ 200lbs): Runs daily with a once a week rest day. Runs a lot of miles due to testing needs and a growing affinity for long-distance races. Regularly competes in marathons, half-marathons, 10k, and 5k races.

Arune Singh (age 43, 5’11”, 210lbs): Trains daily with functional fitness programming from Deadboys Fitness, founded by Colby “Seth Rollins” Lopez and Josh Gallegos, along with logging 30-40 miles of running per week. He also has a medical history of Sleep Apnea and Myasthenia Gravis, meaning Arune’s focus is on lean muscle mass.

Disclosure

While Mizuno did provide a pair of the Mizuno Wave Rebellion Flash 3 to facilitate this review, the company had no involvement in this review, didn’t receive an advance look at it, and has not attempted to influence it.