Mizuno Wave Rebellion Flash 3 Review: Heel Be Surprised Alright

Introduction to the Mizuno Wave Rebellion Flash 3

RYAN: Death, taxes, and Ryan writing on a Mizuno review — just a few of the things you can count on. Seriously, I’m not sure if there’s a Mizuno shoe from 2025 that I haven’t run in. Well, there is, but it was the Wave Rider 29, so I’m not exactly complaining about missing it. More importantly, I got to lace up a lot of sequels, and I got to test out a lot of funky geometry, and that’s what brings us to where we are today.

Yes, it’s time to talk about Mizuno’s weird, but not too weird, tempo trainer, the Wave Rebellion Flash 3. Honestly, if you’ve already run in just about any Wave Rebellion shoe, it won’t be that weird to you, but if you’re coming from the likes of the Saucony Endorphin Speed or the Asics Sonicblast, well, you’ll see what I mean. It takes after its race-ready sibling, the Wave Rebellion Pro 3, almost perfectly, but the Flash has been dialed back just a touch to make it more approachable.

To me, that means a slightly lower (but still astronomical) total stack, a marginally gentler heel bevel, and a reworked combination of midsole foams. Unlike the maxed-out Wave Rebellion Pro 3, which boasts a mountain of Enerzy XP, the Flash features a dual-layer Enerzy XP and Enerzy NXT midsole, offering a bit of bounce while pairing it with a touch more stability. It also trades the G3 rubber outsole for an unnamed compound, but I doubt many people will be reaching for this one around corners anyway.

If you’re not sure what I mean by that, let’s get to the rest of the review.

What we like about the Mizuno Wave Rebellion Flash 3

RYAN: As you might imagine, a shoe like this is going to cause… divisions. Not everyone will like the ride, nor will they be able to adapt to the geometry that forces you to land further forward on your foot, and that’s okay. I’m not going to start there, even though I think most of that stuff worked for me. Instead, I’m going to start with the aesthetics, because I think this is one good-looking shoe.

Honestly, I’m usually a sucker for Mizuno’s prototype colorways. I loved the zebra stripes of the Wave Rebellion Pro Beta, and I loved the tiny circles of the Neo Zen when it made the rounds before launch. More recently, the all-white versions of the new Hyperwarp lineup have been my design darlings, with monochrome colorways so quiet they’re loud. This time, however, the release colorway is spot on.

Something about Mizuno’s mix of red, white, and blue works beautifully, yet the finished product isn’t necessarily patriotic—it’s just a good set of colors. I like the Mizuno logos that are reflected on both the lateral and medial sides, and even the detail in the exposed Wave Plate adds just enough personality to what could otherwise be a generic tempo shoe.

Also, while we’re down here looking at the plate, I’d like to draw your attention to Mizuno’s rubber outsole. Although it’s not a named rubber like the G3 compound on the Rebellion Pro 3, I think I like the thicker, nameless rubber used here just a bit more. It’s not trying to shave precious grams, which means it can be a bit more durable to last through longer miles as you add them up. Once again, the two-tone application looks oh, so good.

Now, for the more controversial bits… I like the ride of the Wave Rebellion Flash 3. I know it won’t be for everyone, especially because it technically has just a 3mm drop, but it works for me. I’ve run in several Mizuno shoes with similar geometry (the last two Wave Rebellion Pros, the previous Flash 2, and even a Wave Rebellion Pro Low), and I find that I really like the setup for certain distances. Basically, if you want a shoe for a half marathon or shorter, Mizuno’s funky geometry will reward you.

The reason I limit my distance like that, though, is that I have run longer in a Mizuno shoe. I took the Wave Rebellion Pro Beta for a full marathon and found that I just couldn’t maintain the forefoot strike I needed in order to get the most out of it. As my form broke down, I began to land on the heel, which, in turn, slowed me down. The Flash 3 offers a similar sensation, though the heel isn’t as dramatic, so the effects aren’t as pronounced.

Up to that point, the shoe feels great. I took it through a few weekly run club outings, tackling the hills around the Johns Hopkins campus, the curves of the waterfront promenade, and a longer loop around BWI, and had no issues. I’m not sure it would be my pick if maximum speed is required, but I always felt like the Enerzy NXT and Enerzy XP foam gave me enough response to pick up the pace. And, if pushed for an answer, I’d probably reach for this shoe over the Wave Rebellion Pro 3 Low.

What we don’t like about the Mizuno Wave Rebellion Flash 3

RYAN: As you might imagine from my previous section, the Wave Rebellion Flash 3 isn’t a shoe that’ll work for everyone. Its unique geometry works best for forefoot strikers, while those who heel strike may feel like they’re pumping the brakes each time they land. Thankfully, the geometry does its best to push you forward in your landing, mitigating that sensation as much as possible, but it becomes increasingly challenging as you tire over the course of several miles.

I, of course, saw this coming and would reserve the Flash for shorter workouts and runs of generally less than 10 miles, but it’s something to consider if you’re eyeing this as a cost-effective race day alternative. Additionally, with Mizuno switching to its Hyperwarp line for racing, the Wave Rebellion Flash no longer feels like a natural training partner, as its geometry doesn’t mirror that of the new premium options.

Final thoughts on the Mizuno Wave Rebellion Flash 3

RYAN: The Wave Rebellion Flash 3 is, like most of Mizuno’s uptempo shoes, an acquired taste. It won’t be for everyone, nor will it be suitable for every distance, but if it works for you, you’ll love it. Personally, I do. I think it’s a little more democratic than the Wave Rebellion Pro 3, but not so much so that it feels like a run-of-the-mill trainer. If you really wanted to, you could probably push it for race day, knowing that there’s a good amount of Mizuno’s racing formula stacked in the mountainous midsole.

You can pick up the Mizuno Wave Rebellion Flash 3 for $180 by using the buttons below.