Mizuno Wave Rebellion Pro (2024): Top Carbon-Plate Pick?

The Mizuno Wave Rebellion Pro is an innovative carbon plate running shoe with very strong propulsion.

Our Verdict

Introduction

It’s interesting to note that Mizuno has been using plates in its shoes since 1997, long before the new era of carbon plates. So, it may come as a surprise that it took them so long to release their first true competition model.

The Wave Rebellion Pro is the result of extensive research and risk-taking, with some unique features. So it’s time to put these new-generation “Super Shoes” into perspective by comparing them with other brands on the market. That’s what we’ll be looking at in this in-depth review based on over 120 miles / 200 km of testing combined with the feedback of several athletes.

Cushioning

The midsole features a generous layer of Enerzy Lite foam that frames the Wave plate, which is carbon-infused for the first time. But the most surprising feature is the Smooth Speed Assist technology, the result of the Smooth Speed Project. In a nutshell, this is the midsole geometry that the Japanese brand claims reduces fatigue, eases calf strain, and maintains an efficient right even at the end of the run when you’re tired.

Visually, the construction with the cut-out heel and the hole under the bottom area are impressive. Officially, the stack height dimensions are 39 mm in the heel and 33 mm in the toes. However, when I measured in the midfoot, I found a height of 52 mm. Nevertheless, the shoe is authorized for official races, as it’s within the guidelines set by World Athletics.

The result is quite incredible, with optimal shock absorption. Mizuno shoes generally have a firm cushioning with the plate, but with the thick layer of midsole foam, the feeling is between “soft” and firm and gives a lot of pleasure. The heel-to-toe drop of 6mm is classic for racers.

Energy return

Just walking in them, you get the feeling that it’s going to be complicated to heel strike. The sensation of rocking forward with the rocker is very strong, making this a demanding shoe.

The propulsion is very strong when you push the ground, with a bounce that is both impressive and effective. With a weight of 7 oz / 199 g in 40.5, it’s one of the most lightweight and responsive shoes to date. Smooth Speed Assist helps save energy for performance. I could easily verify it when running: my cardio was much lower with these shoes than with any other model at the same speed.

Support and stability

This is the point that divides the testers. If I had to rely solely on my experience, I would have given it a ten because it’s one of the most stable shoes I’ve ever owned and it has never bothered me. But that’s not the opinion of everyone. There are runners who don’t feel safe in this shoe because of its lack of stability.

In my opinion, the explanation for this discrepancy in experience lies in the particular design of the sole. Therefore, it’s difficult to judge the stability of the Wave Rebellion Pro. The score for this parameter in our test is 8.5, but that’s an average. It’s fair to say that everyone will have to give it a try to see how it performs. The shoe is designed for a neutral gait type.

Foot Lockdown

The mesh is very airy with good breathability, yet it’s thick enough for good summer and winter performance. There are inserts inside the structure for a very good fit.

The gusseted tongue is optimized and follows foot movement well. There’s no rigid cup at the heel counter, probably to lighten the load, yet the heel remains firmly in place. There are few seams, and comfort is good. The only point of caution is that some testers noted that they felt tight, especially at the forefoot(toe box). It’s best to try on the size, as it runs small. Watch out also if you have wide feet.

Traction

Another impressive feature: the G3 rubber outsole delivers top performance. Grip is excellent, even on wet roads, and transitions are fluid.

Therefore, you can use the shoes on non-technical trails like dirth paths, but it can be tricky on pebbles, for example. It’s on the road and on the track that you’ll really benefit from its traction.

Use

The Mizuno Wave Rebellion Pro is a pair designed to break records over distances ranging from 5K to the marathon. As such, they should not be used for daily training. All the more so, carbon-plate shoes facilitate effort and preserve muscles, whereas it’s important to put a little stress on tendons during training.

However, there’s no problem using them for speed sessions to get familiar with them, such as long runs at marathon target pace. Also, they don’t feel very comfortable at slow paces while you feel like you’re growing wings when you accelerate. All in all, it’s a race-day shoe.

Quality and Durability

The foam retains its properties for a long time, the mesh is tough, and the outsole is long-lasting. This gives the shoe good durability, especially if you keep it for important sessions, making the investment worthwhile.

Carbon footprint and animal welfare

The upper is made from 90% recycled materials, and the plate uses plant-based materials. Also, this model is 100% vegan.

Conclusion

The Wave Rebellion Pro is a unique shoe, a technology-packed little jewel of innovation with some pretty incredible geometry. Mizuno’s risk-taking, bold design delivers an impressive result that should pay dividends in races. However, this can differ from one runner to another, with some noting stability issues.

If it fits, consider yourself lucky and make the best of it! Indeed, overall, testers were unanimous about the shoe’s excellent responsiveness, which places it among the best in its category. It’s the ideal elite performance model for breaking records if you can master it.

Facts

Technical Specs

Terrain	Road
Pronation type	Neutral
Drop	6 mm
Heel height	39 mm
Forefoot height	33 mm
Weight (men)	199 g/7 oz
Weight (women)	179 g/6.3 oz
Features	Carbon-fiber plate, Vegan, Recycled materials
Athletes
Release year	2023
Price	Check prices

Cushioning

Softness	Firm
Responsiveness	High

Technologies

Outsole	G3 Rubber
Midsole	Mizuno Enerzy Lite, Smooth Speed Assist, Carbon-Reinforced Wave Plate
Upper	Engineered Mesh, Gusseted Tongue

Use

Speed	Fast
Distance	5K, Mid, 10K, Half marathon, Long, Marathon
Workout	Racing

Comparisons:

Wave Rebellion Sonic

Entry-level model, a good training partner to complement the Pro.

Wave Rebellion Flash

The same foam but with a fiberglass plate instead. This shoe is more of a competition alternative for those who prefer a firmer, more stable, but less responsive model.

With its unique geometry, the Pro is very different from these two models and remains the best choice for competition.