The Mizuno Wave Rider 30 is here, and after testing it on dozens of miles, I can tell you this daily trainer earned its spot in our top rotation. As someone started running in Mizuno shoes back in 2002, I was curious to see how this latest update stacked up. It didn’t disappoint.
In fact, if I’m being honest after testing A LOT of other daily trainers lately it surprised me in the best possible way. After putting about 50 miles on it pretty quickly, I’m ready to deliver my verdict…ok it’s not shocking I already told you it’s staying in my rotation!
This is the best Mizuno shoe I’ve tested in awhile.
Right out of the gate I was thrilled to see the 8mm drop, but I know not everyone will love that so before I start gushing too hard let’s get into what this shoe is and why it felt like such a win.
Our Verdict
Overall, the Mizuno Wave Rider 30 is a winning update to a long time daily trainer, bringing the design and technology firmly into the present. The cushion isn’t overdone, the weight is nice for a daily trainer and the durability feels on point to last through a marathon training cycle.
Who Is It Good For?
- Wide Feet: Decent midfoot fit to accommodate a wider foot, but also available in wide.
- Heavier Runners: Absolutely the cushion will prevent bottoming out and the platform is very stable.
- Long Runs: Designed for comfort from easy short runs to long miles.
- Front of the Pack: Not designed for faster runs.
I kind of resent all the folks calling this a beginner running shoe because I think it’s a solid daily trainer that will work for anyone seeking a cushioned shoe that’s not too squishy, is on the lighter side, is durable and priced right! It’s often described as very stable, but not to be confused with a stability running shoe.
Mizuno Wave Rider 30 Overview
The 30th edition has some major changes for us to talk about! It was a huge deal that the 29 went to 10mm and already they opted to push the 30 to an 8mm heel to toe drop.
We applaud this choice because it’s going to make it a better choice for a lot more runners who don’t need a high heel drop pushing their knee forward.
One reason for the change in drop is the increase in cushion, an additional 3mm! As brands are adding more cushion to give us that super comfortable ride that also helps with reducing leg fatigue, they’ve found that the heel drop needs to be lowered to keep from bottoming out and increase the ride comfort.
I logged about 50 miles in the Wave Rider 30 across road runs with plenty of hills, group runs where more than one person asked about the color pops, and some various interval paces to see how it responded when I asked it to move.
For a max cushioned daily trainer, not designed to fly, it can definitely pick up the pace.
This is a trainer that can carry you through race day as a middle of the pack runner looking for something that works for both your long training weeks and your marathon finish line. 
The Wave Rider 30 got a serious midsole upgrade with this iteration, and you feel it immediately. The stack height jumped to 42.5mm in the heel, putting it firmly in max cushion territory, but it does not feel like you are running on a marshmallow. That is thanks to the ENERZY NXT foam, which is Mizuno’s nitrogen-infused EVA.
EVA is the base material used in most running shoe midsoles, and the nitrogen infusion process injects tiny bubbles into the foam to make it softer and more responsive without adding weight. The result is cushioning that absorbs impact and then springs back, so you are not losing energy with every step.
Neutral Stability
Every Wave Rider has featured Mizuno’s Wave Plate technology, and the version in the Wave Rider 30 is the most significant upgrade yet. Previous models used a half-length plate running from heel to midfoot. This version goes full length, all the way to the toe, which spreads pressure over a broader surface and smooths out the heel-to-toe transition considerably.
The plate is made from polypropylene mesh, which is less intense than plates they’ve used in the past. It basically has structure in one direction and flexibility the other, which is where that stable feeling without losing the cushion comes from.
It is not a carbon fiber plate, so do not expect that snappy propulsive feel of the Mizuno Hyperwarp Elite.
What you do get is a shoe that keeps your foot feeling balanced and aligned stride after stride without any of the rigidity of a traditional stability shoe. Think of it as neutral stability.
The structure is there, working quietly underneath you, which is exactly why this shoe can handle both a casual long run and a marathon effort without feeling like a compromise.
Wave Rider 30 Specs
- Brand: Mizuno
- Previous Model: Wave Rider 29
- Usage: Daily Trainer
- Weight: 9.4 oz Men’s, 8.1 oz Women’s
- Stack Height: 42.5mm
- Heel Drop: 8 mm
- Available in 5 Colors
- Available in wide (D width for women, 2E for men)
- Available on mizunousa.com for $150
I can’t believe all the upgrades and the price point stayed at $150! That’s unheard of right now where costs are going up across the board for every brand. Of course, you will see the 29 is currently discounted and let’s be honest everyone loves a sale…but I actually think for this one I’d hold out for the 30.
Mizuno Wave Rider 30 Fit
True to size in length for me, which has been pretty consistent through all models of the Wave Rider.
While we’ve seen some folks refer to Mizuno as a more narrow fit, that’s true in their faster models, but we disagree with the Wave Rider. It’s more accommodating through the midfoot and has a pretty comfortable toe box. It’s not a wide foot shaped toe box, but it’s pretty good compared to other that taper down.
The heel height and padding sat just right with me, no massive tab like the Neo Vista 3 which bugged us. In fact, the midfoot lacing and heel cup were secure enough that I didn’t need to do a heel lock lace which is pretty unusual. I think I could have made the laces stretch for it, but it would be a tight fit.
Cheers to the X10 rubber coverage on the outsole which adds to the durability of this shoe. That can be a hit more miss thing any more as brands look for all the ways to trim weight. So you can see here it’s not full coverage, but it’s hitting all the major points where you’re likely striking and preventing that wear.
Similar Shoes to the Mizuno Wave Rider 30
Looking for other options that are a similar daily trainer with cushion:
- Saucony Triumph 24 – A little softer and still at that 10mm drop, wide base, but no plate adding stability
- Hoka Clifton 11 – Similar stack, similar drop, similar cushioned feeling (maybe a little firmer) and a really stable
- Asics Novablast 6 – 8mm drop, similar stack but even lighter, it’s well cushioned and picks up the pace even more
All right there you have it, our full Mizuno Wave Rider 30 review. Have you tried it? Thoughts?
What to read next?
- See all of our current daily trainer reviews
- Best Max Cushioned Running Shoes
- AmazFit Cheetah Pro 2 Review (1/2 the price of a Fenix all the features)
Adidas Terrex Agravic SL Nails Technical Trails But It Is Not the EVO SL You Were Hoping For
I took mine out for their first run this morning and, overall, I’m impressed. I typically wear a 12.5 in Mizunos, so that ‘s what I ordered here. Sometimes I need a wide width and I kind of wish I had done that with these. My Wave Rider 29’s were a 2E width but they almost felt too wide so I opted for the standard width in the 30. In this initial 3-mile run, my toes felt a little compressed but not to the point of being painful, so I’ll have to decide if I want to exchange them for the wide version.
As far as the ride goes, i think it’s a big upgrade over the 29. I am 6’1″ and 190lbs and I tend to bottom out on version 29, especially in the forefoot. It’s not so bad that it causes any discomfort, but I definitely notice it, especially on longer runs. The 30 doesn’t do that at all. The 29 also runs a little bit flat while the 30 has a little more curve/rocker to it. I think the big game changer is the full length wave plate. I feel a little more energy return, no bottoming out, and they’re not too squishy – all without actually feeling the plate itself. That’s a huge win!
Time and miles will tell the tale on the Wave Rider 30, but I am very encouraged after this first run in them.
This was awesome!! Thanks for providing your perspective, I think it’s so valuable.
I have been running in the Wave Rider since 2005. I have liked each version less and less since around 2020. With this one, just looking at the shoe, Mizuno has finally chased me away. I am very sorry to see them join the maximalist trend and to ruin such a great shoe with ridiculous marshmallow foam.
I’m a novice runner who has just started trying shoes outside of the standard neutral trainers that many people begin with. I was thinking about trying the wave rider and was seduced by a color way!!! (I told you I was a novice!). I liked the Wave rider 30, but it did feel like more of a stable shoe than I am used to. The cushion was nice, but it seemed like the geometry of the shoe wasn’t the most suited for mid-foot strikers. I purchase all my shoes, so I don’t have a large rotation. I’ll keep them in the 10+ miles rotation with Glycerin max, but I still favor the Novablast 5 as a daily trainer.