Mizuno Wave Rebellion Flash 3 Review
By Matthew Klein and Andrea Myers
The Mizuno Wave Rebellion Flash 3 is the training companion to the Mizuno Wave Rebellion Pro 3. The Pro is known for its extreme heel bevel and sky high stack height (61mm/57mm), which makes the Flash 3 seem low at 37.5mm/34.5mm. With a slightly less aggressive heel bevel, dual layer ENERZY NXT (EVA) and ENERZY XP (TPEE) midsole, and a nylon wave plate; the Wave Rebellion Flash 3 is ideal for both easy and uptempo paces. The Wave Rebellion Flash 2 was one of Andrea's favorite shoes of 2024 - will version 3 live up to her expectations?
Mizuno Wave Rebellion Flash 3Price: $179.95 at Running Warehouse
Weight: 8.6 oz, g (men's size 9), 7.1 oz, g (women's size 8)
Stack Height: 37.5 mm heel / 34.5 mm forefoot
Drop: 3 mm
Shoe Purpose: Plated Performance Trainer
Pros: Bouncy Midsole, Good for Easy and Workout Paces, High Durability
Cons: Sizing Issue, Medial Bias, Angled Heel Collar Caused Severe Blister (Andrea)
RUNNING SHOE SUMMARY
The Mizuno Wave Rebellion Flash 3 is a plated performance trainer that features a large heel bevel, dual density midsole, and a sharp forefoot rocker. The shoe has gained 2mm of stack height in the heel from version 2, giving it a 3mm drop, and features a wider base, shorter central midsole cutout, and an angled heel collar. The shoe features a nylon plate which is a bit less aggressive than carbon. The weight remains nearly unchanged from v2, gaining just 0.1oz in a men's 9. Like version 2, its geometry makes it ideal for those who land further forward at the heel or at their midfoot, due to the large heel bevel.
SIMILAR SHOES: Adidas Adizero Evo SL, Saucony Endorphin Speed 5
PAST MODEL: Mizuno Wave Rebellion Flash 2
FIT
(To learn how a shoe should fit, check out our full podcast on fit by Matt Klein.)
Matt: The Mizuno Wave Rebellion Flash 3 fits me a half size short in my men's US size 10. Those who are between sizes should definitely go up a size. I have tried both a 10 and 10.5 and the 10.5 fits like a 10 in other shoes. Despite the short fit, the upper is normal in width with some extra volume up front. This makes it feel a little wider up front but is still secure. The thin engineered mesh does have some mild stretch, which made running in a slightly short shoe more tolerable than I expected (except for my toes getting irritated). The toe box is tapered but it opens to a slightly wider toe box. This continues into a normal to slightly snug midfoot. The tongue is thin and ungusseted. It lies flat and does not slide, but the laces cannot be tightened too much due to a risk of lace bite.
Despite this, the midfoot locked down well. This is partially due to the transition into a slightly snug heel. There is no major heel collar cushioning and there is a slightly flexible heel counter. Those with sensitive heels may not do well as there is no padding to protect the heel from the counter. Surprisingly, the counter did not bother me but I would still caution those with sensitivities to approach with caution. With socks, the shoe is comfortable but I would not recommend going sockless due to the toe guard and scratchy underside of the tongue. Overall, this is a fairly light but secure upper that most people will need to go a half size up for.
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
Andrea: The Mizuno Wave Rebellion Flash 3 fits short in my usual women's 9.5 and I needed to go up half size to a 10 for it to fit comfortably. I had the same fit issue with the length in version 2 of the shoe, and I am glad Mizuno was willing to send me a 10 so I could properly test the shoe. In the size 10, I had nearly a full thumb's width from the front of the shoe to my big toe. The forefoot is on the wider side but is lower volume, and I did notice some pressure on the dorsum of my 5th toe from the overlay. The midfoot and rearfoot are normal width, similar to version 2. The tongue is thin and non-gusseted, but is held in place by a lace loop. Despite the thin tongue, I did not experience any discomfort on the dorsum of my foot from the laces.
The heel counter is what gave me the biggest issue with the shoe and resulted in the worst blister on my Achilles that I have experienced in any shoe. The top center of the heel collar at the Achilles angles inward and caused significant pressure and abrasion on my Achilles. I had a small blister after my first 5 mile run in the shoe and I thought that if I used a blister pad and taller socks for my next 8 miler, I would be fine, but the collar rubbed through the pad and gave me a large blister on my left Achilles and a smaller one on the right. In comparing the heel collar design of version 2, which I have 350 miles on and have had no skin irritation, with version 3, the heel collar of version 2 sits more upright compared to the forward angle of version 3. If it weren't for this issue, I would have enjoyed the fit of the shoe, but I was unable/unwilling to put more miles on the shoe due to the blisters.
Andrea's Typical Size: Women's US Size 9.5
Shoes that have fit Andrea well: Brooks Hyperion Max 1 and 2, Topo Cyclone 2, Nike Vaporfly 3, ASICS Novablast 4 and 5, PUMA MagMax Nitro
Shoes that have fit snug: Altra Escalante 4 (toe box width and volume), Mizuno Wave Rebellion Pro 2 and 3 (length), Saucony Endorphin Speed and Pro 1-4 (length)
Shoes that have fit large: Adidas Boston 12 (length), Adidas Adios 8 (length)
Doctors of Running Checklist
Is This a Good Shoe for Walking: No
Is This a Good Shoe for Standing: No
Is the Forefoot Flexible: Mildly Flexible (Snappy)
How Flexible is the Shoe: Not Flexible
Is This a Good Heel Bevel:
Recommended for Haglunds: No
Is This Shoe Orthotic Friendly: No
Recommended for Sockless: No
Durability Expectation: Above Average
PERFORMANCE
Matt: The Mizuno Wave Rebellion Flash 3 is a plated performance trainer with a unique geometry similar to the prior version that also serves as a training companion to the Rebellion Pro series. The midsole is soft and bouncy underfoot, made of a top layer of Mizuno ENERZY XP (TPEE) foam up top and a bouncy bottom layer of Mizuno ENERZY NXT (EVA). This makes for a softer and responsive ride underfoot. The foams are stabilized by a full-length glass fiber-infused nylon plate, which adds structure to these soft foams without being rigid. Despite the larger stack height in this shoe, the weight is lower, sitting at under 9 oz for men's size 9 and putting this solidly in the lightweight and performance trainer category. The geometry in the rearfoot is aggressive with a long and exaggerated heel bevel that ends at the anterior heel. As someone who lands in this area, the overall rearfoot feels like it bounces and pivots me forward. Those who land farther back may feel the ride is a bit clunky, while those who land farther forward will not notice this at all.
Despite there being a 3mm drop listed, it actually feels more like an 8-10mm drop IF you land a little farther forward. If you land with a really posterior heel strike, then it feels lower drop and getting over the pivot point feels awkward. However, if you get a little farther forward on the heel, the large amount of foam makes for a bouncy ride. The forefoot is similar with plenty of cushioning underfoot. The plate does not extend the full length of the shoe which creates a smooth forefoot transition with the moderate forefoot rocker due to mild forefoot flexibility. At easy paces, this transition is smooth. At faster paces, the ride becomes snappy as the foam rebounds and the plate adds snappiness. This makes the Rebellion Flash 3 excellent for easy miles, uptempo and tempo type workouts. I have found this shoe to do great for longer repeats and tempo/threshold efforts where holding a consistent pace is key. It is able to relax enough for easier efforts, although feels a little better going uptempo.
The Rebellion Flash 3 has struggled for me to go really fast at below 10k pace (Below 5:40-5:50 for me right now) as the foam doesn't respond quite fast enough and the shoe feels bulky at those speeds. This will make a great training companion to the Rebellion Pro 3 and/or may be a better option for recreational runners wanting a shoe with more versatility and capacity at slower paces. Surface wise this shoe should only be used on smooth human made surfaces as the central gap picks up rocks easily. I found the traction to be average with the smoother midsole and wet surfaces were not the best. Durability-wise wise this shoe is doing great at 35 miles, as there is only a tiny bit of wear at my normal posterolateral heel and the midsole feels exactly the same as the first day I tried it. Thus, I expect to get an above-average number of miles out of these for a lightweight performance trainer.
Andrea: Despite the heel blister issue, I enjoyed the ride and performance of the Mizuno Wave Rebellion Flash 3 and wish I could use it for future runs. The large heel bevel makes the shoe feel like it is designed for midfoot landings, which is my normal landing pattern, and the dual density ENERZY XP and ENERZY NXT foam provide a nice combination of firmness at initial contact and a bouncy push off. While the shoe is officially listed as a 3mm drop, it feels like a 4-6mm drop shoe for my mechanics. The official weight for the shoe is 8.6oz for a men's 9, compared to 8.5oz for version 2. The shoe feels moderately light on foot and does feel similar in weight to version 2. While I did not get to put the normal amount of test miles on the shoe due to the blister issue, I was able to test it for a 5 mile easy run with some strides and an 8 mile run a little slower than marathon pace. The shoe felt protective and responsive at easy pace all the way down to marathon pace and I was surprised that it performed decently with strides, despite its higher stack height. It settled in quite nicely for my uptempo run, which I did on a hilly route. I have so many miles on my pair of Flash 2s because they were my primary long run shoe in 2024 when I wasn't testing other shoes. If I was able to continue running in version 3, I would use it for easy runs and uptempo long runs.
Similar to version 2, it doesn't feel responsive enough to use at paces below LT. The most notable performance difference between versions 2 and 3 for me is that the forefoot of v3 feels bouncier and more propulsive. I attribute this to the lack of a full length central groove in version 3 (unlike version 2) and the updated midsole materials. The full length rubber outsole provides excellent traction on wet roads. I would expect above average durability from the shoe because of its similarities to version 2. I am still running in my original pair of Flash 2s, which have 350 miles on them, only a small amount of wear at the lateral midfoot, and still feel as responsive as when they were new. I have been extremely happy with the durability of the 2s and would expect similar durability from the 3s.
STABILITY
(Learn more about stability in our full guide)
Matt: The Mizuno Wave Rebellion Flash 3 is a neutral shoe. There are no traditional methods of stability in this shoe. While there is a central guidance line in the outsole and the plate rises up slightly on the medial and lateral sides of the shoe, the most prominent initial feature of this shoe is the large amount of lateral sole flare. From the heel to the forefoot, the lateral sole extends farther than the medial side. This pushed me in wards quite a bit during my initial run. At the heel, this is offset by the posterior angled large heel bevel but then immediately pushes you inward with the medial midfoot cut out. There is more lateral than medial forefoot flare, which combined with the plate a good forefoot transition facilitated a decent toe off. As the shoe broke in, the lateral side has compressed a bit more and has evened out a little. However, the Mizuno Wave Rebellion Flash 3 will work best for those with neutral mechanics or those who want a mild medial push.
Andrea: The Mizuno Wave Rebellion Flash 3 is a neutral shoe with some central guidance methods. The large heel bevel will be best for those who land further forward at the heel or at their midfoot. Forefoot strikers will likely not get the full benefit of the sharp heel bevel and may feel the shoe runs a little flat. The moderate forefoot rocker and stiff platform further promote a quick transition from initial contact to push off. The shoe also features wide sole flaring that runs the length of the shoe and is wider laterally, which is helpful for those like myself who land too far laterally. The wider base, particularly in the midfoot, may provide some stability at initial contact or mid stance, depending on an individual's landing pattern. If you got along with the features of Wave Rebellion Flash 2, version 3 feels a little more stable due to the wider base and smaller central groove, but remains a squarely neutral shoe.
Thoughts as a DPT: Lateral Flare and Balancing Tall Stack Heights
By Matthew Klein
One of the earlier features I noticed in the Rebellion Flash 3 is the amount of lateral midsole flare. Sole flare refers to the sole extending beyond where the foot is positioned. It can be in a variety of directions and wherever it extends, motion is often facilitated in the opposite direction. This may occur due to more material resisting motion and facilitating it in the opposite direction. This is one of the many newer guidance methods common used in used to facilitate motion. Lateral sole flare will resist motion to the outside, ie supination or inversion motions while medial sole flare will resist motion to the inside, ie pronation or eversion motions. The Rebellion Flash 3 has more lateral sole flare throughout the length of the shoe. This makes it a rare option for those who supinate or need lateral motion resistance. While I, as someone with extra medial motion who needs more medial flare, complained initially, those who excessive lateral motion will often complain about shoes also being less laterally stable (the Adidas Adizero Adios Pro 2 is a great example of being laterally unstable).
As midsole stack heights get taller and the soles get softer, it is increasingly difficult to keep the foot on the platform. In performance shoes, which seek to keep weight as low as possible often by narrowing the sole and maintaining the soft, super responsive midsoles, this can make the shoe even less stable. For this reason, having the Rebellion Flash 3 be one of the rare shoes with lateral sole flare may make this an excellent option for those who need help controlling supination. This is particularly effective at the forefoot, where many people have difficulty loading and rolling through their big toe. While the midfoot may not work for me with its medial cut out, those who ask us "what shoes will work best for those with supination" should find this shoe to be a good option if they are looking for a plated performance trainer.
RECOMMENDATIONS
Matt: Despite the short fit and medial bias, I have enjoyed my miles in the Rebellion Flash 3. The midsole foam feels great, I hit the heel pivot at the right spot to get a solid transition forward and the shoe feels similar to the original Rebellion Pro. My major suggestions are to fix the sizing (which has also been an issue for all the Rebellion Pro shoes and the Rebellion Flash 2) and center the shoe more. The sizing is an easy fix, with either the world accepting that we need a half size up in these shoes or Mizuno fixing this. The sole flare on the lateral side, especially in the heel, could be toned down. It is challenging to create a stable shoe with softer and taller foams. I would either reduce this or fill in the medial midfoot. Filling in the medial midfoot will add additional weight, so I would elect to reduce the lateral flare instead.
Andrea: I had high hopes for Wave Rebellion Flash 3 because of how much I have enjoyed Flash 2. I am disappointed in the change to the heel collar design, which caused a severe Achilles blister that limited my mileage in the shoe. I hope that Mizuno will revert to the more upright heel collar of version 2. Outside of this issue, I think the updated midsole foams and geometry make the shoe more responsive and a little more stable than version 2, which I enjoyed. Like Matt, I also recommend that Mizuno fix the sizing of the Rebellion series because it seems most people need to go up half size for length.
WHO IS THIS SHOE FOR?
Matt: The Mizuno Wave Rebellion Flash 3 is for those who enjoyed version two but want a slightly wider, softer and taller stack height or those who want a softer, responsive and bouncy plated performance trainer. The ride is reminiscent of the Rebellion Pro and those who enjoyed that shoe will find the Rebellion Flash 3 is quite similar. Those who want a shoe that can do both easy miles and workouts with a ride that works best for those who land a little farther forward will do best in this shoe. The upper will be most optimal for those who want a light mesh with a normal to slightly higher volume fit and most people will need to get a half size up. This is the first of the Rebellion Flash series that truly feels like a counterpart to the Rebellion Pro series, and with its lighter weight, it easily competes with other plated performance trainers on the market. A $180 is a great deal for a shoe with a superfoam, plate and solid durability. The unique ride and heel bevel will make this work only for a unique population but as long as you stay a little ahead of the pivot point, you'll move right along.
Andrea: The Mizuno Wave Rebellion Flash 3 is a bouncier and slightly more stable update to version 2, which I loved. If you enjoyed Flash 2, you will likely enjoy Flash 3 as long as the heel collar does not irritate your Achilles. It will be a great workhorse shoe for easy miles and uptempo long runs. The shoe is designed for a more forward landing pattern, so midfoot strikers will particularly like the ride of the shoe. Based on the 350 miles I have on my pair of Flash 2s, version 3 will likely be just as durable and therefore an incredible value at $180.
GRADES
Matt
Fit: B (1/2 small, thin tongue that can cause lace bite. At normal size slightly better with normal width and higher volume in the forefoot)
Performance: A- (Bouncy responsive midsole with unique pivot point due to elongated heel bevel. Ride can handle easy and workout miles, feeling like a training companion to the Rebellion pro series)
Stability: B- [Neutral] (Taller, softer ride with more lateral flare than medial makes for a neutral shoe with mild medial bias. May work for those with mild supination issues)
Value: B+ (Good durability and solid price for a bouncy performance trainer that has pace versatility once you get the correct size)
Personal: B (Resolved fit issue with half size up has fixed most of the problems but not stable enough for me to use for long term or longer miles)
Overall Design: B
Andrea
Fit: C (Heel collar angles inwards and caused a severe heel blister. This is a different design as compared to v2 and should be changed. The shoe also runs 1/2 size short, like every other Rebellion Pro and Flash I have tested.)
Performance: A- (Outside of the heel issue, I love the geometry, which feels designed for my midfoot landing pattern and the updated midsole and filled in forefoot. This shoe is responsive, rolling, and great for easy and uptempo runs.)
Stability: [neutral] B (a neutral shoe with a large heel bevel and moderate forefoot rocker. Wider lateral sole flare works well for those who land too far laterally)
Value: A (based on my experience in v2, this shoe will have higher than average durability and is a great value at $180)
Personal: B (Love the ride but I can't run in it due to the fit issue.)
Overall Design: B
SHOP | SUPPORT DORMizuno Wave Rebellion Flash 3Price: $179.95 at Running Warehouse
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