Mizuno Wave Rider 29 Review
By Matthew Klein
Mizuno Wave Rider 29Price: $149.95 at Running Warehouse
Weight: 9.1 oz, 258 g (men's size 9), 7.7 oz, 218 g (women's size 8)
Stack Height: 38 mm heel / 28 mm forefoot
Drop: 10 mm
Shoe Purpose: Neutral Daily Training Shoe
Pros: Softer Responsive Midsole, Comfortable Fit
Cons: Less Stable Than Prior Versions, Thick Upper, Small Heel Bevel
RUNNING SHOE SUMMARY
The Mizuno Wave Rider 29 is a neutral daily training shoe for those who want a lighter and softer ride for easy and quicker miles. A complete redesign brings the heel drop to 10 mm combined with a softer ENERZY NXT midsole for a cushioned ride that is also on the lighter side. A new upper provides a classic Mizuno fit with a little extra forefoot room, good security and plush rearfoot. A wave plate helps facilitate motion through the rear and midfoot, yet the ride remains best for those with neutral mechanics. While the ride becomes soft, the weight returns to one of the lowest among daily trainers, making parts of the Rider 29 return to its OG form and other parts take a completely different direction.
SIMILAR SHOES: Saucony Ride 18, Adidas Supernova Rise 2
PAST MODEL: Mizuno Wave Rider 28
FIT
(To learn how a shoe should fit, check out our full podcast on fit by Matt Klein.)
Matt: The Mizuno Wave Rider 29 fits me true to size in my normal Men's US size 10. The upper is an jacquard air mesh that is thicker and wider especially in the forefoot. The thicker mesh is fairly warm and is not the most breathable. I found myself getting sweaty feet during especially hot runs (most of my running in these was 80-90 degree weather). The fit is normal to slightly wider with a normal to slightly higher volume mostly in the forefoot. The toe box tapers slightly but opens into a wider forefoot. There is plenty of wiggle room especially with the mild stretch to the upper up front. This transitions into a normal width midfoot with a moderately thick, well-gusseted tongue. I did not have to tighten the laces much to get a secure fit. The heel fits normal in width with extra padding around the collar and a stiffer heel counter. My Haglund deformity is irritated right now but the additional padding easily protected my heel from the counter. As the padding has compressed a bit, I have noticed the counter more, but most people with mildly sensitive heels may do fine in this shoe. The overall security of the shoe is quite good when running in a straight line. I found even during workouts that I had a secure fit and did not have any heel slippage. The inner liner is seamless and I have worn this shoe sockless for moderate mileage without issue. So those wanting to go with or without socks will do well in this shoe.
Typical Size: Men's US Size 10
Shoes that have fit Matt well: On Cloudboom Strike, Asics Gel-Nimbus 27, Xero HFS, Topo Cyclone 3, Adidas Adizero Evo SL
Shoes that have fit snug: Hoka Arahi 7, Brooks Launch 11, Diadora Mythos Vigore 3
Shoes that have fit large: Salomon S/Lab Phantasm 2, Adidas Agravic Speed Ultra
Doctors of Running Checklist
Is This a Good Shoe for Walking: Yes
Is This a Good Shoe for Standing: Yes
Is the Forefoot Flexible: Yes
How Flexible is the Shoe: Moderate Flexibility
Is This a Good Heel Bevel: No
Recommended for Haglunds: Somewhat
Is This Shoe Orthotic Friendly: Yes
Recommended for Sockless: Yes
Durability Expectation: Above Average
PERFORMANCE
Matt: The Mizuno Wave Rider 29 is a neutral daily training shoe. The midsole now features full-length MIZUNO ENERZY NXT, the softer and bouncier midsole material making its way into many Mizuno shoes. The design of the Wave Rider 29 has undergone a complete overhaul. There is no longer a large rear and midfoot gap, as it is filled in completely with midsole material. The wave plate in the heel and midfoot is far more flexible and less noticeable than prior versions. There is also a 10mm drop, the first time the Rider series has dropped below 12 mm. The cumulation of these changes makes for a softer feel that is also lighter, thanks to a 9.1 oz weight (men's size 9). The softer heel makes the drop feel even slightly lower than listed. There is a tiny bevel, but the heel still transitions somewhat smoothly thanks to how soft the midsole foam is and how much it compresses. This continues into a smooth and surprisingly flexible midfoot and forefoot. Despite the larger amount of foam in the forefoot, it is flexible thanks to the higher compliance. The roll off the toes is smooth and those with toe mobility issues will not do well. Those wanting a more flexible ride that is rare in the era of taller midsoles will enjoy this.
As of this review, I have 35 miles on my pair. I have done a long run, a track workout, hill repeats and several easy runs. The softer and somewhat bouncier foam responds well to a variety of paces. During easy and long runs, the cushioned ride feels protective. The only challenge is getting used to the level of flexibility, which can be a little fatiguing on longer efforts unless you are used to it. The midsole becomes more responsive as the pace picks up and I was surprised that it did well even for a faster track workout. While not a racing shoe, the lighter weight does give this shoe a larger pace versatility that is classic for the Rider series. However, instead of being snappy and firmer, the newer version is bouncier and lighter, providing a different way to accomplish what this series has done for a while.
Despite having a fairly smooth outsole, the traction is good on smoother surfaces. The exposed ENERZY NXT is at risk for being torn up, but the X10 outsole rubber is highly durable and grips well on both dry and wet roads. I would not take this shoe on more aggressive trails as it does not have the traction for that. On human-made surfaces it is fine. Durability-wise wise there is no wear on the outsole after 35 miles. I am a little concerned about ripping off the outsole rubber giving the design and my weird mechanics but so far I have not made even a dent in the outsole. Therefore, I expect the durability to be above average for a daily trainer, which is fairly standard for a Wave Rider. However, I will still get miles on these as I do not know if the softer foam will last. So far, the midsole foam underfoot feel has not changed at all, so the initial impressions are good.
Video: Mizuno Wave Rider 28 vs. 29
STABILITY
(Learn more about stability in our full guide)
Matt: The Mizuno Wave Ride 29 is a neutral trainer. There are no traditional methods of stability in this shoe. The midsole is the softest of any Rider and while responsive, does compress quite a bit. There are small rearfoot sidewalls on the medial and lateral sides but these do little given the softer sole. There is sole flare in the medial and lateral heel and forefoot. This centers those areas slightly. The midfoot narrows slightly, making it more neutral. Like prior versions, there is a Wave plate that runs from the heel into the midfoot. However, the plate is fairly flexible and flat, allowing a decent amount of torsional flexibility and little resistance to frontal plane motion. While this shoe does not feel unstable, it is not stable either, putting it as the most neutral Wave Rider in a long time. Those with stability needs should definitely look at the Wave Inspire or Horizon as the Rider is no longer stable neutral.
Thoughts as a DPT: Who Benefits from Higher Drop Shoes and What To Do About the Loss of 12mm Drop Trainers
By Matthew Klein
The Mizuno Wave Rider moving to a 10 mm means that there are no more mainstream 12 mm drop neutral trainers. While this does improve the transition and makes the Wave Rider 29 one of the smoothest Riders, it also means that those who did well in that traditional 12 mm drop may have nowhere to turn. While most people will do best in a more moderate drop (6-10 mm), there are outliers on both sides that will do far better with either zero drop or a higher drop (>11mm). Those who typically do best in high drop shoes include those with limited ankle dorsiflexion mobility (more people lose dorsiflexion than plantarflexion), limited calf function or an ankle equines (ie foot is stuck in a plantarflexed position. Sometimes, things like limited ankle dorsiflexion and limited calf strength can be addressed. However, there are many conditions where they cannot. An ankle equinus refers to a foot that is permanently stuck in planarflexion (foot pointed), which limits the ability of the foot/ankle to transition over the foot during gait (that requires dorsiflexion).
|These individuals will do better in 12 mm or higher drop shoes since the amount of dorsiflexion required for normal gait is decreased. Similarly, the calf muscles and ankle plantarflexors generated the highest amounts of force in greater degrees of dorsiflexion. In a plantarflexed position, they do not have to generate as much force. A higher drop shoe can be helpful for these individuals as it moves the load up to the knee and hip. These are not necessarily good or bad things, but simply waves to move workload and forces around. Every person is different in their needs.
Some people do not do well in high drop shoes because they have plenty of dorsiflexion or have better calf strength than quadriceps/hip strength. There are people on both ends of the spectrum, but those needing a higher drop neutral trainer will now be limited. Those individuals will need to see if they can tolerate a 10mm drop shoe, or may need to use a heel lift insert to artificially increase the heel drop. Given the loss of any 12mm shoes, the use of a heel lift insert for those who need it may be an alternative.
RECOMMENDATIONS
Matt: The Mizuno Wave Rider 29 is the biggest update this series has ever seen. It is so different, I am a loss for recommendations because I am not totally sure where Mizuno is going with the drastic direction change. This model is the lowest drop, softest and most flexible this series has possibly ever been. I would normally suggest a better heel bevel, but the softer foam will make the drop feel even lower when combined with a larger heel bevel. The foam is responsive and the more flexible ride does allow this shoe to transition really well at a variety of speeds. The upper could certainly be a bit thinner for weight reduction. It is thicker, warmer and while it is comfortable, does not match the advertised "breathability" that is marketed in its description. Making this a bit thinner may help with a slight weight reduction, which would have it fighting with the Salomon Aero Glide for the top spot as one of the lightest standard neutral trainers. My other suggestion is to consider bringing the curve back to the wave plate. Prior versions had a bit more curve to the plate, compared to the flatter design of this version. Those curves on the medial and lateral sides add a bit more stability, which is noticeably missing from this version. The Rider has always been on the more stable side for a neutral shoe and it might be nice to have that unless Mizuno has something crazy in mind with the Inspire (it would be nice to have a light Inspire for once....). Outside of that, this is a pretty massive update that is going to polarize people.
WHO IS THIS SHOE FOR?
Matt: The Mizuno Wave Rider 29 is for those wanting a lighter, softer, more flexible and neutral riding daily training shoe for easy runs, uptempo runs/workouts and longer runs. The upper will work best for those who want a warmer but slightly wider fitting upper, especially in the forefoot. The midsole will work best for those who want a softer ride that is more flexible (despite a plate) and neutral. The slight decrease in heel drop is even more apparent with the softer foam, so those wanting a more moderate feeling drop will do better and those wanting a higher drop feeling may need to look elsewhere (or get a heel lift). The Mizuno Wave Rider series has often had a slight performance edge to it and version 29 really moves in that direction. The new foam and softer feel is consistent with the direction Mizuno is moving, which appears to be extremely far away from the firmer, higher drop, traditional designs of the past. The slight cost increase is understandable given the massive upgrades and is justified by the good (initial durability). Those who found prior Wave Riders to work for them will need to cautiously approach this shoe, given how different it is. You should ease into this shoe from prior versions to give your body time to adjust to the differences. The body can adapt if given adequate time, but not everyone will find the new version works for them. However, there is going to be a whole new group of people who will find the Rider series working for them for the first time.
GRADES
Matt
Fit: A- (Comfortable upper with slightly wider forefoot, nice inner liner and secure fit. Upper does run warm and thicker)
Performance: A- (Softer, responsive, more flexible midsole with lighter ride that works for easy runs and faster efforts. Not the fastest shoe but still has some good versatility for a daily training shoe)
Stability: B [Neutral] (Small heel sidewalls do not offset the softer foam and more flexible ride, which makes this the most neutral Rider in years. Not stable or unstable)
Value: A- ($150 for a softer, responsive and lighter shoe like this that has good initial durability is a fairly good deal. High quality foam and design make this a solid value)
Personal: B+ (I appreciate the lighter and softer ride, but the new Rider isn't quite stable enough for me. I also don't think it stands out that much from the softer riding progression of today's shoes. It isn't as unique as it once was but is drastically different from prior Riders)
Overall Design: B+
SHOP | SUPPORT DORMizuno Waver Ride 29Price: $149.95 at Running Warehouse
Shop Men | Shop Women
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FURTHER READING
A lightweight trainer.
A lot of shoe for runners who want a lot of ZoomX.
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