The Mizuno Wave Rebellion Pro 3 is a race day super shoe featuring an aggressive wedge shaped rocker, forward-leaning design with a very tall stack height and carbon fiber plate.
This midsole design really changes the experience of running, proving a ride that’s like no other running shoe right now.
While it offers a lively and responsive ride, it also comes with some trade-offs that might not suit every runner but there’s no denying, this is one of the fastest race day shoes out there right now.
Key specifications
- Price: $250 at roadrunnersports.com / sportsshoes.com (For UK readers)
- Weight: 7.7oz / 217g (US men’s 9)
- Drop: 4 mm
- Stack height: 61 mm heel / 57 mm forefoot (extreme compared to many competitors)
- Midsole: MIZUNO ENERZY XP foam for a soft, bouncy ride. Carbon fiber-infused nylon MIZUNO WAVE® Plate
- Upper: Engineered mesh for breathability and durability
- Outsole: G3 PU resin for grip and efficiency
- Additional features: SMOOTH SPEED ASSIST geometry, internal support strap, triple shoelace loop, eco-friendly recycled materials
Sizing and fit
The engineered mesh upper is thin and highly ventilated, conforming well to your feet while leaving enough space for toe wiggle and room to breathe.
It offers a roomy forefoot that will work well for runners with medium width feet, and overall, the fit is true to size, with an airy feel.
What’s good
The Wave Rebellion Pro 3 shines when it comes to speed and responsiveness, in ways I haven’t seen before… in all my years reviewing running shoes.
The new ENERZY XP foam provides a super soft yet bouncy and responsive ride that makes your toe-off feel propulsive and quick.
It’s a racing shoe that really wants you landing on your mid to forefoot, in order to get the most out of the wedge shaped rocker design.
And when you start running them, you’ll notice it telling you that. In the photo below, you can see me pointing out where it wants you landing.
It’s the thickest part of the foam midsole, and the point at which they compress and rock you forward toward the forefoot, initiating the flex of the carbon plate in the process.
I appreciate how the shoe quickly transitions from an initially unstable landing to a more secure and energetic forefoot push-off, which is particularly beneficial when running at faster paces like 5K, half-marathon speeds, or elite runners taking on the marathon distance.
Alastair Dixon
The design is clearly aimed at elite runners but that’s not to say midpack runners can’t get some serious benefits out of them too, provided they don’t need a stable platform to perform.
Its aggressive geometry, featuring a forward-leaning posture and a pronounced heel wedge / bevel, really promotes an efficient midfoot landing – or at least forces you to run that way, otherwise you be bouncing up and down without going anywhere, lol.
The carbon fiber-infused Wave Plate adds stability through the midsole, ensuring that the energy from each impact is well dispersed, stored, and released upon toe off.
This whole setup of super high stack height, bouncy responsive foam, and aggressive wedged rocker sometimes feels like cheating when I’m out there being propelled forward against my will, hahahaha.
For runners who rely on a midfoot or forefoot strike, this setup will enhance the overall running rhythm and propulsion but it’s important to note that the initial landing can feel unstable, until you’re thrust onto the forefoot platform, that is.
The engineered mesh upper offers excellent breathability, which helps keep your feet cool even during intense sessions – which lets face it, most runs in these are going to be intense.
The upper mesh also provides a good level of conformity to the foot, which contributes to a secure feel, despite the unconventional design of the tongue, which is a little short if I’m being picky.
The short tongue is redeemed by the triple shoelace loop which is a thoughtful detail that keeps the tongue in place, reducing slippage during runs.
The traction on the outsole has been excellent so far, and I’m going to be running in these a lot more this season.
How it could be improved
While there are many positives, the Wave Rebellion Pro 3 isn’t without a couple of drawbacks – what quirky, boundary-pushing super shoe wouldn’t have some features that spark debate with some runners?
The aggressive stack height of 61 mm at the heel and 57 mm under the forefoot creates a pronounced forward tilt when running. When you’re just walking or standing around waiting to run or race, they actually make you want to tip backwards – odd I know…
This design can enhance propulsion on straight, fast runs, but it also makes the shoe feel unstable during tight turns and it starts to underperform if you ever have to run op or down steep inclines – check your race profile for hills like that.
If you’re planning on buying these for a hilly marathon course, I recommend looking at other options on my roundup of the best race day shoes, instead.
If you’re not an elite runner with precise foot placement a neutral gait, and strong leg muscles, you might find this instability challenging, especially on inclines or during slower-paced runs where the foot lands further back.
The stability issue is really only at the landing point, because directly after touchdown, you’re thrown forward onto the wider forefoot section, providing more surface area, less midsole stack height / cushioning, and ultimately more stability.
Also be aware that when walking, the rear wedge cutout can actually tip you back, which makes it a total no-go for non-running activities or everyday use.
You’d be surprised how many times I get asked about how carbon fiber plated running shoes perform as a daily lifestyle shoe; to which I say “don’t do it”.
Moreover, the upper, despite its many strengths, has a sharp heel tab edge that can cause discomfort if you don’t use crew socks with some thickness to them. This is something to consider if you plan to use the shoe for marathon running.
Mizuno Wave Rebellion Pro 3 / Saucony Endorphin Elite 2 / Hoka Cielo X1 2.0
At around 7.7oz for a US men’s size 9, they also carries a slightly heavier weight relative to some competitors, like for example three of my favorite race day shoes right now, the Cielo X1 2.0, Endorphin Elite 2, and the Alphafly 3, which all, coincidentally, weigh 7.2oz.
While this isn’t a deal-breaker for race-day efforts, and to be honest it’s not even noticeable to me (they’re still bloody lightweight), it might limit its appeal for shorter races for the elitest of elite racers – for mortals like me, it’s still epic.
My verdict
The Wave Rebellion Pro 3 is a performance-focused shoe built for speed and responsive racing efforts.
For the right runner who isn’t afraid of trying something new, that will make their run feel different to what they’re used to in order to unlock more speed, they are very much worth paying $250 for.
They are highly effective for fast-paced sessions and race-day conditions, especially if you’re an elite runner comfortable with its forward-leaning design.
However, I wouldn’t choose to use them for intervals or speed training just because how aggressive the wedge rocker makes you perform – it’s an experience I’d rather save for race day.
You can pick up a pair for $250 at the following online retailers:
roadrunnersports.com / sportsshoes.com (For UK readers)
If you’re a forefoot or midfoot striker with strong leg muscles and an efficient running form, this shoe will no doubt be a great match for you. For those who need more stability upon landing, or have a heel-striking gait, check out my best race day shoe roundup.
