Nike's recent generations of thick-soled platform racing shoes swept the 2020 Tokyo Marathon, with 28 out of the top 30 placing men wearing them, including international entrants. Of these, 9 including new Japanese national record holder Suguru Osako [Nike] wear wearing the new Air Zoom Alphafly Next% model with a 3.95 cm thick sole complying with new regulations from World Athletics. With 10 Japanese men running under 2:08 in a single race for the first time in history, all 10 were wearing models of the platform shoes.
Despite a mix in choice of models, the shoes dominated the market in the race. One after another, thick green, black, pink, and green and orange shoes crossed the finish line in Marunouchi, Tokyo. From winner Birhanu Legese to 30th-place Shuho Dairokuno, 28 men had the Nike shoes on their feet. The other 2 were wearing Adidas and Asics. Wearing the latest model of the Nike shoes for his latest national record, Osako said, "Every race feels different afterwards. It's hard to say how much of a role the shoes played, but being able to take advantage of Nike's latest technology is a strength for us."
On Jan. 31 World Athletics established a new rule setting the maximum shoe sole thickness at 4 cm. On Feb. 5 Nike unveiled its new model with a thickness of 3.95 cm. With the shoes going on sale in Japan, the Tokyo marathon represented their Japanese debut.
Switching from the previous model to the new one for this race and finishing 27th in 2:09:41, Kenji Yamamoto [Mazda] commented, "My left foot starting hurting at 10 km, and something felt wrong. In the second half my legs felt like sticks, but I still felt like I was getting a lot of assistance. Somehow I still managed to squeeze out a sub-2:10. The rebound in these is amazing." Comparing them to the previous model he wore at last fall's MGC Olympic trials race he said, "The softness is completely different. When you step in them it feels like you're on top of a balance ball, and you get a real feeling of rebound."
There's no denying that the hard work and dedication that athletes put in on a day-to-day basis plays the biggest role in their success, but it's equally true that the last few generations of these platform shoes were in the director's seat of a race that saw an unprecedented 10 Japanese men run under 2:08.
Translator's note: For context, prior to Tokyo this year the record for sub-2:10 performances in a single marathon was 17. The same number went sub-2:08 in Tokyo yesterday, with 28 total going under 2:10.
Carbon fiber plates are a trendy running shoe feature right now, but Japanese running brand Mizuno pioneered the technology. First released in the U.S. in 1997, the brand’s signature “wave plate”–named for its wavy shape–dissipates energy and stabilizes a shoe without adding excessive weight or rigidity. Mizuno’s distinctive design sensibility has garnered a dedicated following of runners who love the smooth heel-toe transition that their plates provide.
Right now, Mizuno seems to be trying new things. It’s chasing the trend of plush, ultralight shoes with innovative new cushioning foams, adapting its plate technology in recent impressive go-fast shoes for speed training and racing like the Wave Rebellion Pro 2 and the Wave Rebellion Flash 2. It has even removed the hard plate from some of its models, like the Wave Horizon 7, to maintain stability and add flexibility. That said, the brand hasn’t forgotten where they came from: Its core shoes, like the Wave Rider 27 and the Wave Inspire 20, stick to their classic designs and materials.
Though it isn’t as well known as Nike or as trendy as Hoka, Mizuno is an exciting and reliable brand with a reputation for creating durable and supportive shoes that work well for day-to-day training. If you’re interested in learning more about the best Mizuno running shoes, we’ll run you through what makes them special and recommend our favorite styles.
Get Your Full Run Fit: Best Running Shorts ● Best Running Shirts ● Best Running Hats
- Best Overall: Mizuno Neo Vista
- Best Value: Mizuno Wave Inspire 20
- Best for Racing: Mizuno Wave Rebellion 2
- Best for Overpronators: Mizuno Wave Horizon 7
- Most Versatile: Mizuno Wave Rider 28
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The Expert: I’m a former Runner’s World test editor and, before that, a Division I track and field and cross-country runner. I also used to work in a specialty running store and helped all types of runners find the best shoes and gear for them. Since then, I’ve recommended Mizunos to runners who want an energetic ride and a natural transition from heel to toe.
Everything You Need to Know About Mizuno Running Shoes
Training shoes, such as the Wave Inspire and Wave Sky, form the core of Mizuno’s running shoe lineup. As their names imply, these shoes feature the brand’s signature wave plate in the midsole, creating a stable ride with plenty of cushioning for good shock absorption and rubber outsoles for durability and grip.
Historically, Mizuno shoes have trended toward a notably high drop—several models measure 12mm from heel to-toe. Two of their new shoes, the Wave Rebellion Pro 2 and Wave Rebellion Flash 2, have shifted radically to nearly zero drop on paper, but don’t let the numbers fool you: Both shoes feature a heel-less design that effectively creates a steep drop at the rear edge of the shoes, so you will experience a similarly padded ride.
Shoes with a steep drop can be an acquired taste–it isn’t for everyone–but having a lot of padding in the heel helps you roll through your stride and transition quickly from landing to toe-off while also requiring less flexibility in your feet and ankles.
These newer releases showcase the brand’s lighter, speedier side. They feature lightweight, highly responsive midsole cushioning foams and midsole plates designed for maximum energy return—ideal for running at faster paces. We’d recommend both for speed training and race day.
Wave Plate
Mizuno’s signature shoe feature is the wave plate, a curved piece of plastic made of thermoplastic polyurethane [TPU] or polyether block amide [PEBA], which is embedded in the midsole of the shoe between layers of cushioning. Working in concert with the cushioning, it dissipates impact forces for a softer ride, boosts energy return, and helps the midsole keep its shape, creating a more stable feel underfoot.
Since it was introduced in the 1997 Wave Rider, the wave plate has come to define the classic Mizuno running experience— a stable, well-cushioned, and durable ride.
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The Infinity Wave plate, held together by pillars of soft foam surrounded by open space, helps the Wave Creation shoe save weight.
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Mizuno’s Cloudwave midsole flexes with the heel on impact for a softer ride that still feels stable.
Some of Mizuno’s newest models feature a revamped wave plate designed for increased speed. The Wave Rebellion Flash features a wave plate made from nylon and glass fiber, which bends on landing and then returns to its normal shape at toe-off, increasing energy return and creating a peppy feel in your stride
The Wave Rebellion Pro 2 takes things even further: The nylon and carbon fiber wave plate is stiffer than the glass fiber version in the Wave Rebellion Flash 2, so it snaps back more strongly after landing and creates more energy return for runners. Combined with the shoe’s massive drop, it generates a propulsive ride that gets you onto your toes quickly.
Enerzy Cushioning Foam
Mizuno cushions its shoes with a range of proprietary ethylene vinyl acetate [EVA] foams called “Enerzy.” The company stays tight-lipped about its exact chemistry and composition, but Mizuno calls the cushion responsive and lightweight, and claims that it offers 15 percent more energy return than the company’s last generation of EVA foam, U4ic.
You’ll find the standard Enerzy foam in shoes throughout the brand’s running lineup. In shoes like the Wave Horizon 7, Wave Sky 7, and Wave Rebellion Flash 2, you’ll find it acting as a firm base cushion, paired with softer or more responsive foams. For example, training shoes like the Wave Horizon and Wave Sky feature a layer of extra soft Enerzy Core foam to create a plush, pillowy feel underfoot.
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In 2019, Mizuno debuted bright yellow XPOP foam on the Wave Sky Waveknit 3.
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Waveknit is now a key feature on several Mizuno models, including the Wave Rider [shown above] and the Wave Inspire.
A pair of lighter racing variants, Enerzy Lite and Enerzy Lite Plus foams, give the Wave Rebellion Pro a snappy, propulsive ride while saving weight. Enerzy Lite is formulated for maximum energy return–Mizuno claims it delivers 35 percent more energy return than U4ic–while the even lighter Enerzy Lite Plus minimizes weight and maximizes softness.
In 2024, Mizuno introduced a new ultralight EVA foam, Enerzy NXT, in the fantastically bouncy Neo Vista trainer. NXT is lighter, softer and more responsive than standard Enerzy, delivering a combination of softness and rebound that makes the shoe feel buoyant underfoot.
How We Selected The Best Mizuno Running Shoes
To pick the best Mizuno Running Shoes, we reviewed the company’s shoe lineup and talked with a brand rep to learn about its latest models and innovations. We consulted with Runner’s World Test Editor Morgan Petruny, who provided testing data on Mizuno’s shoes from Runner’s World wear-test program, as well as insights from Runner’s World reviews. We also, of course, have testing experience with some of these shoes ourselves, and have kept our personal insights in mind. In the end, this lineup showcases Mizuno’s premier foams, wave plate designs, and other features.
Our Full Mizuno Running Shoe Reviews
Best Overall
Mizuno Neo Vista
Pros
- Remarkable amount of cushioning
- High energy return
- Secure knit upper
Cons
- Not ideal for overpronators
Key Specs
Weight9.4 oz [M9], 7.8 oz [W8]Drop8 mm
The new Mizuno Neo Vista is so thick it’s illegal… For pros, at least. Ultraplush shoes with sky-high stack heights are all the rage, but most shoemakers try to keep their cushioning under World Athletics’ 40mm limit for international competition. Ignoring the rule book, the Neo Vista won’t be at the Paris Olympics this summer, but that’s true for most of us, so we can all appreciate its remarkably bouncy midsole.
The Neo Vista stands tall with 44.5mm of Mizuno’s new EVA-based Enerzy NXT foam in the heel and 36.5mm in the forefoot, creating a nearly bottomless feeling underfoot. It features a cut-out down the length of the midsole, rather than a midsole plate, to let the foam compress more easily and shave down weight, maximizing its lightweight, airy ride.
“The darn thing is a pogo stick. I get the sensation of just bouncing along down the road, unbound by gravity,” Runner-in-Chief Jeff Dengate proclaimed while awarding the Neo Vista a Runner's World 2024 Shoe Award.
At 9.4 oz for a men’s size 9 and 7.8 oz for a women’s size 8, the shoe is far lighter than you’d expect given the amount of foam underfoot. Perhaps more impressively, it achieves that ultralight, ultraplush profile without using more expensive, more fragile materials like PEBA, which are found in similar super shoes.
WIth the RW test editors reaching for the Neo Vista more often than most of the shoes in their rotation, we’re confident most runners looking for an exciting, plush neutral shoe will like it, too. And at less than $200, it’s a solid choice for both training and race day.
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Best Value
Mizuno Wave Inspire 20
Pros
- Subtle but effective support
- Upper secures midfoot well
Cons
- Still not as smooth as a pure neutral shoe
Key Specs
Weight10.8 oz [M9], 8.6 oz [W8]Drop12 mm
The Wave Inspire 20 is Mizuno’s moderate stability shoe, though it skews closer to the neutral Wave Rider than the highly supportive Wave Horizon. In its latest redesign, the Inspire has a redesigned jacquard mesh upper with a web of TPU overlays that help you dial in a snug, secure fit from the gusseted tongue lacing. The slightly revised midsole is slightly thicker than its predecessor–just 1mm– and features a reshaped wave plate that feels less obtrusive.
“It guides your foot rather than muscling you around,” RW editor Morgan Petruny said, noting that previous versions felt “blocky” by comparison.
Out on the run, the Wave Inspire 20 provided testers with ample support for long runs and day-to-day training. It isn’t Mizuno’s bounciest or softest shoe and, as one tester noted, its lack of responsiveness means it probably isn’t ideal for speed work. It shines as a workhorse training shoe for mild-to-moderate overpronators, though, helping them lock in the benefits of over-distance days.
“It is supportive enough, but not too cushiony,” wrote another tester, a self-described overpronator with flat arches. “During long runs, I feel more support than my previous trainers and feel stronger at the end of the run.”
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Best for Racing
Mizuno Wave Rebellion Pro 2
Pros
- Great energy return
- Feels fast underfoot
Cons
- Reduced heel won’t work for some heel strikers
Key Specs
Weight7.6 oz [M8], 6.3 oz [W8]Drop2 mm [Feels like 8-10 mm]
Like the Neo Vista, the Wave Rebellion Pro 2 is a highly padded shoe designed to simultaneously optimize your speed and comfort, but this PEBA-cushioned, carbon-fiber-plated shoe was designed specifically for competition.
Mizuno did something a bit cheeky here: It cut a huge chunk of foam from the heel to keep the official rear stack height under 40mm, while keeping the cushioning extra-thick at 50mm in the midfoot. [That’s nearly 2 inches of padding.] As a result, it has a massively upturned heel that helps you maintain a hard pace by forcing you to strike at midfoot. The design creates an effective drop closer to 8-10 millimeters, per our testing, which is much more in line with Mizuno’s standard design sensibility.
So what’s it like to run in? “Unlike most trainers I’ve worn, this shoe felt a bit bottom heavy—but not in a sense that made it feel slow,” one RW wear tester noted. “Rather, it almost felt like there were springs attached to the bottoms of my feet, and all that weight underneath me was propelling me forward.”
A wider base and the removal of a cutout down the center of the midsole helps the second iteration feel more stable underfoot than the first. That addresses a major concern with the original Wave Rebellion Pro, which didn’t leave some runners feeling confident when they had to turn wet corners. With a new approach and some issues ironed out, the Wave Rebellion Pro 2 is ready to help runners achieve maximum performance on race day.
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Best for Overpronators
Mizuno Wave Horizon 7
Pros
- Feels stable underfoot
- Soft dual-density midsole
Cons
- Less flexible than some neutral trainers
Key Specs
Weight11.8 oz [M9], 9.9 oz [W8]Drop8 mm
The Mizuno Wave Horizon 7 is the brand’s flagship stability shoe, and leans hard into that identity. It’s designed for runners who either need or want a lot of stability. Mizuno omitted its signature wave plate in favor of a towering, dual-density midsole that uses a responsive top layer of U4icX foam and a soft bottom layer of Enerzy foam that provides stabilizing support. The interlocking layers are cut in an asymmetrical wave shape, which resists overpronation when you touch down.
The system provides ample support without feeling too blocky or flat-footed, as shoes with medial posts and midsole plates often do. The midsole is still flexible from heel to toe, minimizing the clunky transition of some stability shoes. The upper is also roomier and more accommodating than a typical Mizuno shoe, making it ideal for overpronators who want to add stability using orthotic inserts.
“The shoes were very accommodating for my full-length orthotics, and I felt more stable and supported than any other shoe that I have worn in the past 30 years,” said one wear tester.
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Most Versatile
Mizuno Wave Rider 28
Pros
- Offers a stable, responsive ride
- New Enerzy NXT foam in midsole
Cons
- Less cushioned in forefoot
Key Specs
Weight9.7 oz [M9], 8.3 oz [W8]Drop12 mm
The Wave Rider has long been Mizuno’s neutral do-it-all shoe, and the new Wave Rider 28 promises an even smoother ride with more breathability than its predecessor. The latest Wave Rider is a fairly modest revision of last year’s model, but that’s fine by us: RW testers loved the Wave Rider 27 for its sporty, responsive ride and ability to dissipate impact forces, especially at the heel.
The biggest change is a small dose of Mizuno’s new ultralight Enerzy NXT foam in the heel. Switching to a lighter, softer foam in that spot shaves a few grams off the shoe, while bolstering the cushion where most runners touch down first.
It also features a new jacquard mesh upper design that strives for better breathability than its predecessor. It also features an upturned heel counter to make the shoe easier to slide on and off your foot.
The other key components of the Wave Rider remain in place: The PEBA wave plate returns, adding stability and pep, as does the primary layer of Enerzy foam padding. We’d expect the same type of moderately cushioned and responsive ride that we’ve come to expect from this shoe. The Wave Rider 28 is ideal for neutral heel strikers or midfoot strikers who don’t mind a more forward-leaning posture.
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Best for Recovery Days
Mizuno Wave Sky 7
Pros
- Thick and forgiving midsole
- Accommodates wide feet
Cons
- Sloppy-fitting heel counter
Key Specs
Weight10.6 oz [M9], 9.1 oz [W8]Drop8 mm
The Mizuno Wave Sky 7 blends the thick, overbuilt structure of the Wave Horizon line with the soft cushioning and neutral ride of the Wave Rider. Chunky and luxurious underfoot, it’s an ideal shoe for recovery days when you’re just trying to make peace with your legs after a workout, race or long run the day before.
“I loved the cushioning most of all,” one wear tester wrote. “It felt soft hitting the ground, while still being rigid enough to provide a good push-off and bounce back. I never felt like I was striking cement!”
Unlike most Mizuno models, the Wave Sky 7 features a wide, accommodating midfoot and toe box, which allows your toes to splay out in a more natural position that aids recovery.
What some runners considered relaxing, others called loose. “My Achilles would rub and chafe on my longer runs,” another tester wrote. “I also felt like I was unable to tighten the shoe enough in the rearfoot.”
Given that, we’d argue that the Wave Sky 7 is best-suited for runners with average-to-wide feet, who want a neutral shoe with a plush, forgiving ride.
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Best for Speed Work
Mizuno Wave Rebellion Flash 2
Pros
- Springy, exciting ride
- High-performance midsole
Cons
- Beveled heel won’t work for some heel strikers
Key Specs
Weight8.6 oz [M9], 7.2 oz [W8]Drop1 mm [Feels like 6-8 mm]
The Wave Rebellion Flash 2 might be our favorite update to a Mizuno shoe of late. The original shoe was quite firm, but version 2.0 has pivoted to a soft, bouncy ride, making good on the promise of a more affordable alternative to the Wave Rebellion Pro 2.
To keep costs down, the Wave Rebellion Flash 2 features a glass fiber-reinforced midsole plate, rather than carbon fiber, and swaps out the PEBA cushioning for an EVA foam blend. Those changes, along with a more substantial mesh upper, make the Wave Rebellion Flash 2 a bit heavier–about an ounce more than the Wave Rebellion Pro 2. Like the Wave Rebellion 2, though, the heel design creates a more substantial drop than Mizuno’s numbers indicate—our testing found the drop feels closer to 6mm to 8mm underfoot.
Out on their test runs, our wear testers weren’t complaining about the differences, though. They lauded the shoe’s springy and responsive, yet soft ride.
“They have a very minimalistic body and felt light on my feet, which I really liked because they made me feel fast. They made me feel like I was bouncing along as I ran and that gave me confidence in my speed,” one wear tester wrote.”
With race-inspired construction in a more durable, comfortable format, the Wave Rebellion Flash 2 can make any run feel special—even when you’re just competing against yourself.
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Q+A With Running Shoe Expert Michael Charboneau
A former Division 1 runner, Dan grew up riding fixies and mountain bikes and now reviews everything from performance running shoes to road and cross bikes, to the latest tech for runners and cyclists at Bicycling and Runner’s World.
Michael is a freelance writer with years of experience covering gear and the outdoors for Runner's World and other publications; when he's not writing, he's usually biking, hiking, and running in the mountains around Los Angeles, where he lives.
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