Article by Courtney Kelly
Mizuno Wave Rebellion Flash 3 ($180)
Pros:
Lightweight cushioning gives plenty of rebound - Jen, Courtney
Super fun to run workouts in - Courtney
More approachable geometry compared to Mizuno’s racing shoe-Courtney
Cons:
Runs very small - half to full size - Jen, Courtney (I noted it stretched out after some wear but there was initial toe irritation and runs about ½ size too small in length)
Midsole design is odd - lots of support extending on the lateral side of foot but almost none medially, almost forcing overpronation - Jen, Courtney
Laces are a little short and I had trouble tying with rear eyelet lace lock. -Courtney
Ungusseted tongue can get folded over at midfoot - Courtney
Not heel stable. Some ankle soreness after workout - Courtney
Stats
Spec Weight: men's 8.6 oz / g US9 women’s 7.7 oz / g
Sample Weights:
women’s 7.8 oz / 221g US W9
Stack Height:
V3 37.5mm heel / 34.5mm forefoot
V2 35mm heel / 34 mm forefoot
Platform Width v3: 80mm heel / 70mm midfoot / 115mm forefoot US W9
Available early October 2025. $180
First Impressions, Fit and Upper
Courtney: The Wave Rebellion Flash 3 takes inspiration from Mizuno’s top tier race shoe the Wave Rebellion Pro 3 fine tuning it for training. The geometry is certainly not as extreme as its racing counterpart, but it’s certainly a bold and innovative geometry.
The style and colorway are tastefully designed with an ombre grey to white mesh with a contrasting coral logo overlay.
The upper of the WR Flash 3 is a breathable, single layer engineered mesh with a snug, race-like fit. There are some comfort features such as the lightly padded and more structured heel counter, but mostly Mizuno has chosen to go light on the upper and it pays off in weight while still maintaining the high stack.
At the tongue, we have a non-gusseted suede-like material that becomes a large gauge perforated mesh further toward the toes. It is very breathable and flexible on the foot. I did find some folding over with my narrower foot as I first pulled it on at the base of the tongue which wasn’t the easiest to adjust with non-flexible upper and narrow fit of the shoe overall.
The laces sit well on top and have good grip but I found them too short for a race eyelet fit.
Undetectable from the exterior, the Flash features strip underlays at heel and medial midfoot that extend to the toe bumper for extra support.
The fit is snug lengthwise and I would opt to go up a 1/2 size in the future, my test pair being my usual US W8. Unfortunately, my big toe paid the price of the too-short length with a blister on the tip of my toe where the insole meets the upper.
Midsole & Platform
Courtney: It is clear the moment you step into this shoe it’s meant to go fast. No sinking in at the heel and wasted energy here.
Though not as extreme as the racing Wave Rebellion Pro, the "official" 37.5mm / 34.5mm stack measured according to World Athletics standard at 12% of the shoe length in from the heel seems impressively high. So much so, that I felt it necessary to take my own measurement. At the thickest part of the heel the shoe measured 45mm. Mizuno’s measurement is taken at the rear of the platform in that pronounced bevel shown below and where I got a similar 37.5mm measurement. Mizuno’s reasoning for the Smooth Speed Assist technology and this extreme beveled heel is to encourage midfoot landings and explosive toe offs.
The liveliness of the nitrogen infused supercritical TPEE Enerzy XP top layer of the midsole is felt, even upon step in, and its response on the run is unlike any other shoe I have tested recently. The XP TPEE foam is an upgrade from v2’s castor oil based PEBA/EVA infused foam,
The presence of the EVA layer sitting below the winged glass fiber plate helps give some stability to the shoe.
That being said, it is not the most stable ride, a similar downside as for the WR Pro. I was certainly curious to see if the Flash 3 would perform not only for speed runs but also how practical it was for other paces.
The winged plate starting at the heel is about 3/4 length and allows the forefoot to flex at the ball of the foot. This helps the shoe feel more natural and contributes to an efficient toe off.
The foam combo provides a super compliant and responsive ride. As the top layer the Mizuno ENERZY XP foam is an extremely soft and responsive TPEE foam, while the ENERZY NXT sits below the glass fiber Wave Plate and is stabilizing.
The ride is soft and super bouncy and took some time to adjust to. For example, I felt more stress in my quads and knees while my calves felt less taxed, and that is what Mizuno spec says should occur but.. This is definitely something to note if you experience knee pain.
There is obvious lack of support at the midfoot with an extreme inward curvature at the medial arch with the ankle easily collapsing inwards.
Though this is less noticeable at faster paces, it’s not ideal during slower and recovery runs and when the body tires and form deteriorates.
Outsole
Courtney: The blown rubber outsole compound is designed to deliver a more durable shoe meant to withstand training efforts and maybe a few more miles.
The outsole at the heel has outward facing grooves that grip well while the midfoot and forefoot outsole pattern is made up of flattened ridges.
The central heel cut out starts quite far back on the Flash 3. This, combined with the curved forefoot, make for more efficient transitions and reduces shoe weight.
The outsole has been grippy on multiple surfaces including uneven gravel roads. Due to the stability issues and my currently vulnerable ankle, I prefer this shoe on pavement.
Ride, Conclusions and Recommendations
Courtney: The Mizuno Wave Rebellion Flash 3 is a wild ride with just enough restraint to make it an accessible trainer for non racing days. For those using the Wave Rebellion Pro 3, the Flash 3 is a safer and more practical way to practice running in the unique geometry of these shoes.
The foam is explosive but there are a few drawbacks. As I’m currently entering high mileage weeks of marathon training with intensity, I struggled with the lack of support at the midfoot, specifically the upper not providing enough support. I find the aggressive push to the front jarring.
I did not run in the Pro version, but this less extreme version still has plenty to offer and may even be a contender for racing up to ½ marathon distance for those with very good foot strength.
Courtney’s Overall Score: 8.45 / 10
Ride (50%): 9 responsive and very fun to run
Fit (30%): 7 runs ½ size too short and lacks enough support through the medial side
Value (15%): 9 Good price for top tier foam
Style (5%):10 nice colors and shaping
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3 Comparisons
Brooks Hyperion Max 3 (RTR Review)
Courtney: The Hyperion Max is a high stack combination foam trainer with a nylon plate. Similar in theory and specs to the Flash 3, but these two shoes are actually quite different. For me Brooks works well as an easy efforts shoe. The upper is a bit overdone and adds to the heavy feel of the shoe. The Flash 3 is better suited for faster paced workouts and the foams and plate are more advanced and propulsive.
Saucony Endorphin Speed (RTR Review)
Courtney: The Endorphin Speed 5 and the Flash 3 are both speed trainers. The Endorphin Speed is a little more versatile, suitable for slower paces in addition to hitting your intervals. I often take my Speed 5’s out during my recovery runs if I just need a lighter more responsive shoe. The Speed 5s also offer decent medial support with a wide platform that provides a smooth ride no matter what my landing pattern is . The Flash 3’s wildly propulsive foam and plate combo make it a shoe I will reserve for shorter workouts.
Adizero Boston 13 (RTR Review)
Courtney: The Boston is lower stack than the Mizuno Flash 3. The additional Lightstrike Pro added to V13 gives it edge while still maintaining a grounded feel underfoot. Similar to the Flash 3, the Boston runs better at faster paces but overall the Boston is more tolerable at slow paces.
The Flash 3 really works best up on your toes with less support at the midfoot and rear of the shoe. The Boston is a more natural feeling and smooth rolling shoe even with its quite responsive Lightstrike Pro and Energy Rods. The geometry of the Flash with its aggressive heel cutout makes transitions more mechanical and less controlled.
Tester Profiles
Courtney Kelly, age 37 is a college lacrosse player turned avid runner. She lives in Manchester, MA with her husband and two daughters ages 4 and 8. Courtney signed up for her first 1/2 marathon the morning of the race in 2022, winning second place in a time of 1:26. She decided to take running a bit more seriously, joining Wicked Running Club and trying some training plans. She ran her first marathon this fall in 3:04:27. In addition, she holds a half marathon PR of 1:25, a 5 mile PR 30:17, and a 5k PR of 18:20. She looks forward to getting some more strength and speed under her belt this next season, before taking a crack at the marathon again. She is 5’4”, 110 lbs.Off the roads, Courtney is a painter and loving mother to her girls.
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