Mizuno Wave Rebellion Flash 3 Review | Only For Fast Midfoot Strikers

Almost all running shoe brands offer their iteration of a plated trainer–and Mizuno’s Wave Rebellion Flash 3 adds another solid contender alongside their Neo Vista 2 (with the Flash 3 being the lighter/faster workout shoe).

Sometimes you just know if a shoe is going to be good from the step-in: and the Flash 3 did that for me. The rocker geometry is quite pronounced and the Mizuno Enerzy XP and NXT foams make the ride bouncy and fun. It’s very easy to want to roll forward with some pop from the first step.

With the amount of firm supertainers on the market right now, we’re starting to see more and more plated shoes with a lot of plushness–and these most certainly fit that bill!

This shoe is great for workouts and mid-long runs, especially for someone who wants to have a little extra pop in the step. The ride is bouncy and not incredibly stable–so this would not be the shoe for those preferring a firm ride.

It’s important to mention that this is not the shoe for heel strikers, and even a true forefoot striker might feel a little awkward getting used to where the plate is placed in this shoe.

Mizuno Wave Rebellion Flash 3 Overview

Mizuno is launching fast shoes left and right. While that’s been a whole of fun for testing this year, we wonder if they need to slow down and really dial in 1 shoe.

I let out a little, “ooh!” when I first pulled it out of its box. It looks and feels sleek and fast. 

The Wave Rebellion 3 has a small nylon fiber plate embedded between two layers of Mizuno Energy XP and NXT foam…but it took some getting used to since it’s not a full-length plate and the placement felt somewhat unnatural for me as a true forefoot striker.

To be completely honest, I almost turned around after half a mile to change into a different shoe BUT I’m so glad I stuck it out.

At slower paces, the soft foam just felt really unstable, and the shoe didn’t transition well. But I rolled from my warmup right into a 30-minute tempo, and that’s where this shoe started to shine.

So if you’re a 5 hour marathon runner, this shoe isn’t going to be a winner. It’s probably best around that 7min pace for 5k to 10k racing.

Because the plate is directly under the arch and does not extend into the metatarsals/toe-off, it relies on a firmly planted downstep and full pronation to reap the most benefit of the pop-up (and the plate is not very aggressive to begin with).

Marathon and half-marathon paces felt really good and smooth in the shoe…but as I approached sub-10k speed at the end of the tempo, it was difficult to get on my toes without some additional effort. I’ve since worn the shoe for 400m repeats at sub-6:00 pace, and I had a similar struggle getting up on my toes as I was fatiguing in the workout.

The Wave Rebellion 3 is a fun shoe! I will add this to my rotation, as it’s nice to have *some* plate assistance (and I love the rocker shape) but not a full-length plate.

Lastly, as someone with a history of Achilles issues, I was concerned about the 3mm drop (and literal lack of heel foam/cushioning), but had no problem during/after the run with this shoe, likely because of the aggressive rocker.

Mizuno also adds their “Smooth Speed Assist” midsole geometry to “assist the calves,” and encourage a more efficient stride…so perhaps I felt this positively helping as well.

Coach Cortney Berling:  While I appreciated the energetic ride and rocker geometry of the Flash 3, I found the forefoot to feel really firm—so much so that I actually had to stop mid-workout and take the shoe off to adjust.

From what I’ve read, other reviewers have noticed the same thing: the shoe feels best at certain paces and really requires a midfoot strike to unlock its smoothness. As a true forefoot striker, the firmness up front made it difficult for me to get comfortable. I also struggled with my toes feeling numb mid-workout, which may just be a sign the shoe needed to be broken in more. That might go away after I log more miles in it. 

Mizuno Wave Rebellion Flash 3 Fit

They fit true to size, but might feel a bit snug if your foot is on the wider side, as the toe box tapers quickly, as most Mizuno shoes do.

I appreciate laces that hold a firm tie, and I didn’t experience tongue slippage; though that is often a problem with thinner tongues like this one and Mizuno’s attempt to pin it in place in 3 spots worked for me.

The lack of a heel counter gives the shoe some flexibility, though I did get a small blister on my achilles halfway through a 9-mile run. I tried adjusting the lacing, but it was already at the point of no return. The same slippage/rubbing happened when I wore the shoe on the track for 400s–so just be warned that this shoe might need some finagling with lockdown. 

I’m not overly sensitive to shoe weight, but these didn’t feel clunky or too burdensome on my feet. That said, I personally would not race in these given the option of other true racers (with more pop/a firmer plate) on the market. 

The upper felt breathable, and it’s an attractive shoe!

Mizuno Wave Rebellion Flash 3 Feel

I enjoyed the feel of this shoe from step-in, but needed to get used to the shoe forcing me into a solid midfoot (and not forefoot) plant. It was really obvious if you landed “correctly” in the shoe–landing too far up on the toes made it feel super unstable…but hitting the ground in the Goldilocks midfoot position gives a noticeable propulsion.

The shoe is bouncy and soft–so it’s a shoe for the person who loves the pillowy feeling underfoot. With a low drop, it might not be the best shoe for those struggling with acute achilles or calf issues, but could potentially be a bridge shoe for those building back strength because of just how accentuated the rocker is.

I would personally not wear this as a daily trainer (a little too soft for me), and given its instability, would only recommend it to an athlete looking for a fun and bouncy workout shoe.

Who Tried It?

Mary Johnson has been running marathons since 2010 and started coaching in 2015, bringing a wealth of experience and knowledge to her reviews. She’s the owner and founder of Lift.Run.Perform and mom of two kiddos. She’s also a lover of strength training and loves to help others realize just how impactful lifting is. After major hip surgery in 2022, she’s been working back into healthy running and is finally reaching her stride 3 years post-op. Follow Mary at www.instagram.com/itsamarython 

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