Article by Sam Winebaum
Mizuno Wave Rider 29 ($150)
Introduction
The Wave Rider is a classic daily trainer. By this I mean a shoe of a moderate stack height and a high drop with some neutral focused stabilty, with durability a priority, all at a weight below 10 oz / 284g. In recent years the “classic” formula has stretched as supercritical foams and lighter uppers allow great stack height at the same or lower weights.
For its 29th edition, the Wave Rider fully joins the “modern world” without losing its essence as a stable neutral trainer suitable for all types of runs. It goes from a 12mm drop to 10mm.. progress..
Its midsole goes all supercritical nitrogen infused EVA retaining the Wave Plate which is now higher up in the rear of the shoe. The upper is a highly supportive yet light and breathable Jacquard Air Mesh.
More modern bonuses: 3mm more forefoot stack height and 1mm more heel stack height to a for 2025 "moderate" 38.5 mm heel / 28.5 mm forefoot stack height. Final bonus. It loses about 13g to come in at a highly competitive for its class weight about 9.2 oz / 261g US9. Let’s see how this fully renewed classic performs!
Pros:
Very energetic and modern supercritical midsole foam ride: Sam
Simple, effective, comfortable and breathable Jacquard “Air” Mesh upper: Sam
Stable: higher Wave Plate location increases stability focus even with now softer foam and without the usual sensation of a firmer medial side of the shoe: Sam
Cons:
If you don’t need mild pronation control the new higher plate location may be over present in feel directly under foot, it is for me: Sam
Front of shoe could use more flex: Sam
Most comparable shoes
Diadora Nucleo 2
Puma ForeverRun
adidas Supernova Prima
Stats
Approx. Weight: men's 9.2 oz / 261g US9 (Prior Version Spec Weight: 9.7 oz / 274g US9)
Sample Weights:
men’s 8.96 oz / 254g US8.5
women’’s oz / g US
Stack Height:
Wave Rider 29: 38.5 mm heel / 28.5 mm forefoot, 10 mm drop
Wave Rider 28: 37.5mm heel / 25.5 mm forefoot, 12mm drop
Platform Width:
85 mm heel / 65 mm midfoot / 105 mm forefoot
First Impressions, Fit and Upper
The upper is a new Jacquard Air Mesh and it is a beaut! Smooth fitting, very breathable for such a dense mesh (tested on a feel- like 91 F / 32 C + day), true to size and very smooth fitting.
While the mesh is dense in appearance, it is surprisingly breathable and is for sure supportive without overdoing it. Beyond the midfoot overlays, the upper is unstructured and fits like a smooth and very secure glove.
To help with lockdown, we do have a very stout rigid heel counter and a gusset to go with the moderately padded tongue. Lace up was secure, stayed put with no adjustments even in heat which tends to stretch uppers.
The fit is true to size length and volume for my narrow to medium feet. 2E men’s wides and 2D women’s wides are also available.
Simple and effective, the WR29 upper is one of the best trainer uppers of 2025 for me.
Midsole & Platform
Sam: The platform moves to a 10mm drop (from 12mm) with a 38.5 mm heel / 28.5 mm forefoot stack height. This leads to 3mm more cushion at the forefoot and 1mm more at the heel.
The weight is very reasonable at about 9.2 oz / 261g in a US men’s 9.
The platform width of 85 mm heel / 65 mm midfoot / 105 mm forefoot gives a stable heel landing with a narrower midfoot (well supported by the Wave Plate) and a not excessively wide front platform width for some agility
The Enerzy NXT foam is soft and very energetic reminiscent of the Neo Zen’s NXT but here the compound is nitrogen infused EVA whereas the Zen has a nitrogen infused TPU. As with many brands, the foam, while named the same, can actually be different foams in different models/versions and change over time: Nitro, ZoomX, FuelCell being examples.
They represent an “experience”. Here the experience is soft, and both springy and bouncy. It is more similar to Puma’s latest Nitro foams than the denser PEBA blends found in Nike ZoomX, New Balance FuelCel and adidas Dreamstrike+.
Mizuno moved the plate up in the stack for the 29 compared to the 28 and this clearly stabilizes the rear and midfoot of the shoe. This makes the Wave Rider a near light stability/pronation control shoe for me and this even with the softer and more energetic Enerzy NXT foam now found throughout the entire midsole. The 28, which I didn’t personally test had a layer of light Enerzy EVA below its lower mounted Wave Plate with NXT foam above.
Mizuno talks about smooth transitions in its description. Well if you need a touch of stability in the mix I would agree, but I found the plate somewhat over present in feel under the rear of the foot especially in the first 10 miles.
The Wave Rider does not have a traditional support approach with firmer medial support or a new age broad platform (especially wide midfoot platforms) of inherent support such as in ASICS Kayano and recent Saucony Guide. Essentially the plate is a thin layer of support that keeps the foot aligned in the direction of travel.
I find it a bit overdone, especially at the transition point to toe off area at midfoot with the extensive rubber just ahead of the plate making it quite rigid if stable towards the front of the shoe This sensation was especially present in the first few runs but now has subsided with the shoe more flexible and easter to roll past midfoot..
Outsole
The outsole has an almost full coverage with a lugged pattern. I especially note the very extensive forefoot coverage which helps stabilize the forefoot in front of where the plate ends while also providing response or pop. All good, but I think the front rubber could be more segmented in the area near the midfoot where it overlaps the plate above as the first part of transition to toe off in that area is stiffer than I like
Ride, Conclusions and Recommendations
The Wave Rider 29 is a fully modernized classic daily trainer. Light stability from its Wave Plate, an energetic supercritical foam midsole, a simple and effective upper, and light weight for its very decent stack height.
My only issue with the shoe is the somewhat over present Wave Plate outsole combination at midfoot which makes transitions a bit more labored and over stabilized there and less fluid than I would like.
I wore the shoes for standard daily runs at near 9:00 minute miles as well as somewhat slower recovery runs where the plate and outsole combination did not have me worried about my form as the shoe kept me nicely aligned.
The “support/stability” element delivered mostly by the plate is linear in feel. No firm medial side pressures of support or overbroad midfoot platform witdth, but for sure is still present.
As such, and given its stats and materials, I see it as an excellent all around daily trainer for moderate pace runners and a top choice for beginners unsure how much support they really actually need (often less than “prescribed). It is a solid value at $150 with expected good durability.
Sam’s Score: 9.08 / 10
Ride (50%): 8.8 Fit (30%): 9.5 Value (15%): 9 Style (5%): 9
😊😊😊 1/2
3 Comparisons
Mizuno Neo Zen (RTR Review)
Sam: Both shoes have NXT nitrogen infused foams with the Zen having a TPU and the Wave Rider an EVA. The Rider’s foam feels similar to the Zen which is airier in feel and somewhat bouncier, noting also no plate in the Zen. The Zen is considerably lighter weight, has a lower 6mm drop (more forefoot cushion and this is felt) and sits on a broader platform. Its knit upper, more minimal and less supportive than the Wave Rider for sure contributes to the lighter weight. The Zen is a super fun and bouncy shoe in what Mizuno calls its “Swift” silo while the Wave Rider is a reliable workhorse type daily trainer in Mizuno’s “Cruise” silo.
Diadora Núcleo 2 (RTR Review)
Sam: The Nucleo is a similar stable neutral daily trainer with a slightly higher heel and more forefoot cushioning as it is a 5mm drop shoe. It weighs about 0.4 oz / 11g more than the Wave Rider. Its stability elements, essentially higher foam side walls, are less noticed than the Wave Rider plate but get to the same place in terms of providing a stable neutral ride. Its DD Anima foam is about as good as an EVA gets with nice bounce but is denser and less reactive in feel but overall the midsole is more consistent and all of piece in feel, and somewhat more shock absorbing if not quite as exciting as the Mizuno. Fits are similar with the Diadora upper somewhat more supportive and narrower in the toe box.
adidas Supernova Prima (RTR Review)
Sam: The Prima is somewhat heavier, has a broader platform and about the same stack height with a slightly lower 8mm drop. Its “plate” support elements are hardened foam rods at the ground while the Mizuno has its plastic plate sandwiched higher up in the midsole. The adidas has a supercritical PEBA/EVA blend foam midsole that is denser and less reactive in feel compared to the Mizuno’s. Overall the Prima has a smoother more versatile but less exciting and dynamic ride. Uppers are similar in construction, both true to size with the Mizuno’s a bit thinner, more pliable and smoother fitting.
Index to all RTR reviews: HERE
Mizuno Running USA
Tester Profiles
Sam is the Editor and Founder of Road Trail Run. He is in his 60’s with 2025 Sam’s 54th year of running roads and trails. He has a decades old 2:28 marathon PR. These days he runs halves in the just sub 1:40 range if he gets very, very lucky. Sam trains 30-40 miles per week mostly at moderate paces on the roads and trails of New Hampshire and Utah be it on the run, hiking or on nordic skis. He is 5’9” tall and weighs about 160 lbs, if he is not enjoying too many fine New England IPA’s
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