Innovation vs tradition. It’s the on-going debate in the running shoe world. Shoes brands are seeking to be the lightest, the fastest, and stand out among the competition with the newest technology.
So where does that leave dependable, reliable comfort?
To answer that question, we’re going to take a look at Mizuno’s updated neutral daily trainer, the Wave Rider 30. The newest Wave Rider is celebrating the model’s 30-year legacy. Over the years, the shoe has incorporated new design elements while maintaining several more traditional running shoe features.
In fact, Mizuno debuted its Wave Plate technology in the very first Wave Rider. This technology is still present in many of Mizuno’s shoe models today, including the Wave Rider 30.
So does the shoe balance out this well-established technology with modern innovations? Or is this standard neutral running shoe getting left behind the competition? And what runners would benefit from the 30th iteration of this shoe?
Our Marathon Sports team put the Wave Rider 30 to the test in the hopes of answering these questions and more.
Our Review Process
Our review team conducted an in-depth testing process to get to the bottom of these questions. We dove into all the main features the Wave Rider 30 has to offer and looked at every piece of the puzzle for a complete understanding of the newest Wave Rider.
We also complete a variety of test runs to understand how the Wave Rider 30 feels and performs. Our review team hit the road in these new shoes, completing our daily miles, long runs, speed workouts, leisurely walks, and everything in between.
We’ll cover each key feature, dive into our road test results, and highlight some comparable options so you can make the most informed decision possible when buying your next running shoe.
A Brief Overview: Key Features and Technologies
Throughout this review, we’ll provide a comprehensive guide to everything you need to know about the Wave Rider 30. But first, let’s take a quick look at the main features that make up this flagship Mizuno daily trainer.
- Advertised as a neutral, moderate cushion trainer designed for everyday mileage
- Stack height: 42.5 mm in the heel, 34.5 mm in the forefoot
- Drop: 8 mm (down from 10 mm in the Wave Rider 29)
- Weight: 9.4 oz (M), 8.1 oz (W)
- Dual-layered midsole features a top layer of nitrogen-infused ENERZY NXT foam and bottom layer of standard EVA ENERZY NXT foam
- Full-length Nylon Wave Plate is embedded between midsole layers to disperse pressure and create more spring
- Upper is made from a soft and breathable engineered knit material
- Gusseted tongue and extra heel and tongue padding provide a secure lockdown
- Strategically-placed X10 rubber outsole enhances grip and resilience for long-lasting wear
- Constructed from eco-friendly materials
- Price: $150
Come Along for the Ride: A Closer Look at the Wave Rider 30
Now let’s dive into the nuts and bolts that make up Mizuno’s 30th iteration of the Wive Rider.
Redesigned ENERZY NXT Midsole
To put it simply, the Wave Rider hasn’t always offered the most exciting or energetic ride. The midsole always provided reliable comfort and stability, but it often lacked the pop, softness, and responsiveness found in some other trainers on the market today.
That’s why we were so excited to see that the Wave Rider 30’s midsole unit got a complete makeover. Not only did they bring the stack height up to high cushion running shoe territory – up to 42.5/34.5 mm from 39/29 mm in the Wave Rider 29 – but they also reengineered the midsole foam and design to deliver more comfort, spring, and energy return with each step.
Instead of the full length traditional EVA midsole used in previous iterations, the Wave Rider 30 features a top layer of nitrogen-infused EVA ENERZY NXT foam and a bottom layer of the brand’s proprietary EVA ENERZY NXT foam.
This dual-layered midsole provides more softness and responsiveness immediately underfoot, with the same reliable stability and well-balanced landings the Wave Rider is most known for.
Full-Length Mizuno Wave Plate
The Mizuno Wave Plate embedded in the midsole also saw some major upgrades with this iteration.
The Wave Rider has always incorporated this Wave Plate technology, a Pebax-based plate in the midsole that disperses pressure and boosts responsiveness and energy return. However, previous iterations relied on half-length wave plates that extended from the heel to the midfoot.
In the Wave Rider 30, Mizuno uses a full-length Wave Plate that extends all the way from the heel to the toes. This full-length plate disperses pressure over an even broader area, reducing impact on your feet and legs through each stride. It also ups the responsiveness and energy return, which helps deliver a smooth, efficient, and dynamic ride.
New Engineered Knit Upper
All-around comfort is crucial when it comes to dependable workhorse daily trainers like the Wave Rider 30. To increase this comfort from immediate step-in to the last mile, the Wave Rider 30 uses a cushioned engineered knit upper to wrap the foot.
This knit material is airy and breathable, which helps keep the shoes relatively light and your feet cool and comfortable in any climate.
Mizuno tends towards a narrower fit compared to other brands, so you can expect the Wave Rider 30 to feel snug and secure, particularly in the midfoot and toe box. The thin, gusseted tongue provides even more of a secure lockdown. While this fit may feel too narrow for some runners, the shoe is available in a wide width to accommodate more foot shapes and sizes.
The Mizuno Wave Rider has trended towards more minimal uppers, and the Wave Rider 30 didn’t stray far from a light and streamlined design. However, there is a touch more cushioning in the heel and tongue for a more luxurious, premium feel throughout all your daily miles.
Shoe Geometry and Overall Design
For years, the Mizuno Wave Rider has been a fan-favorite among runners, walkers, and gym goers looking for a high-drop running shoe. Drop refers to the offset between the heel and forefoot cushioning in a running shoe. The Wave Rider has famously had one of the highest drops on the market at around 12 mm.
However, many traditionally high drop running shoes have started to make a shift towards more moderate, natural drops. The Wave Rider 29 dropped from a 12 mm drop to a 10 mm drop, and the Wave Rider 30 took this one step further with an 8 mm drop.
The 8 extra mm of cushioning in the heel still provides plenty of extra support and protection for anyone who lands heavier on their heels. However, the more moderate drop compared to previous versions also makes it more versatile for a wider range of people. Anyone who midfoot strikes or prefers a more moderate offset will enjoy the newest Wave Rider’s more natural design.
Unfortunately, while mid and forefoot strikers may appreciate this change, anyone looking for a high drop running shoe or who prefers extra cushioning in the heel may want to consider a different model.
Value and Durability
The Wave Rider 30 is a daily trainer, meaning it’s important that it holds up and provides consistent comfort for miles and miles of wear. And we’re happy to report that the newest Wave Rider excels in that category.
The X10 rubber outsole is remarkably durable for long lasting wear. It’s also grippy and provides excellent traction, so you can feel sure of your steps whether you’re on dry sidewalks, wet pavement, and even gravel paths or light trails.
At $150, the Wave Rider 30 is right around the average cost of a daily trainer. One of the best parts, however, is that the Wave Rider is more versatile and adaptable than a lot of comparable models out there. ENERZY NEXT foam is relatively firm, so even with a high stack height, you don’t sink into the foam when trying to pick up the pace. This makes the Wave Rider 30 a great all-rounder, offering comfort and efficiency through both uptempo runs and easy miles.
Ride the Wave: Road Test and Performance Results
The Wave Rider has become renowned for its stable and dependable ride, so with the newest iteration, we were looking for this familiar feel with some modern upgrades. And after a couple runs, our review team felt that Mizuno made some meaningful updates that honored the Wave Rider’s legacy while bringing it into a new generation.
Our reviewers have found that the midsole in previous Wave Rider iterations has fallen a little flat. It offered stability, but didn’t quite have the responsiveness or softness some of our team members preferred in their daily trainers. While this balanced cushion was great for anyone prioritizing reliable and consistent comfort, it didn’t offer the most exciting running experience.
So when we laced up the Wave Rider 30, we were excited to see how the new layered midsole performed, and whether it brought that extra responsiveness and energy return.
The good news is that the redesigned midsole unit certainly stepped up its game. On long runs and daily miles, the top layer of nitrogen-infused foam provided that extra pop, while the familiar EVA bottom layer provided the firm, stable landings that loyal Wave Rider fans know and love.
The Wave Rider 30 is also the first shoe in Mizuno’s line-up to feature a full-length Wave Plate, and we thought this upgrade had a major positive impact on the shoe’s ride and performance. The shoe doesn’t have a super pronounced rocker shape, so this Wave Plate does the job of dispersing pressure and propelling you forward.
This new midsole and plate combination really shines on runs, especially long runs and daily miles when you just want to cruise and not think about your shoes. However, while the shoe excels on daily road miles, we also put it to the test across a variety of other types of runs and on different terrains. One of the most impressive aspects of the shoe was just how well-rounded it was, no matter what type of run it was used for.
Even with the increased stack height, the Wave Rider 30 doesn’t feel overly spongy. We were pleasantly surprised with the amount of spring and forward momentum when it came time to pick up the pace.
And on dirt roads, wet pavement, or anywhere else you need a bit more traction, the Wave Rider 30 was always up for the challenge. The X10 rubber outsole was a major highlighting, providing all the grip we needed without weighing down the shoe.
Outside of the midsole upgrades, there are a few other changes to the shoe we were eager to see perform across our road testing. The newest version has an engineered knit upper, which provides a snug and secure fit that adapts to your feet as you run. On warm summer runs or days on the treadmill, this knit material also offered impressive breathability and airflow to keep feet cool.
The Wave Rider 30’s heel-to-toe offset could be a hit-or-miss update. Mizuno reduced the drop to 8 mm, down from 10 mm in the 29th version and 12 mm in the 28th. Many of our reviewers enjoyed the more moderate 8 mm drop and the more grounded feeling it gives the shoe. However, if you’ve liked the high drop in previous Wave Riders, you may want to consider trying something new for your next daily trainer.
Overall, we think the Wave Rider 30 is the most comfortable and well-balanced version of the model yet. It’s by no means the softest or bounciest shoe around, but when you want a dependable daily trainer that can do it all, the newest Wave Rider has proven itself as a top contender.
Pros and Cons
No shoe, even those with an impressive 30-year legacy, is without its drawbacks. Here are a few pros and cons to keep in mind with the Mizuno Wave Rider.
Pros
- New midsole unit gives the shoe some much needed energy return without sacrificing the stable and dependable ride
- Full-length Wave Plate delivers energetic toe offs, increasing adaptability to all types of runs
- Upgraded engineered mesh upper is lighter and more breathable than ever before
- X10 rubber outsole delivers unmatched grip and traction while ensuring you get miles upon miles of wear out of the shoes
Cons
- Might feel too stiff on long runs, especially for those who prefer a soft and plush daily trainer
- Those who liked the Wave Rider for its high drop may not enjoy the new 8 mm offset
Wave Rider 30: Who Should Try It & Other Options to Consider
Not many shoes have been around for as long as the Wave Rider, and it’s a testament to the shoe’s comfort and reliability that the model continues to serve so many runners and walkers after all these years.
After diving into all the features and trying out the shoes for ourselves, our review team found that the Wave Rider 30 would be a top choice for any athletes looking for a versatile training shoe option with a traditional running shoe feel. Running shoes these days tend to be more plush and maximalist, and while the Wave Rider 30 is competitive in terms of sheer amount of cushioning, it maintains a firm, balanced, and responsive feel underfoot.
However, there are countless choices in the daily training shoe category, so it’s important to compare the options out there to determine if a shoe is right for you.
Not sure about the 8 mm drop? If you have a history of achilles pain or tend to heel strike on runs, the Wave Rider’s lowered drop may not offer enough protection. The Brooks Ghost 18 has a 10 mm drop, with a similar firm underfoot feel as the Wave Rider.
The Ghost is a bit heavier than the Wave Rider – 10.2 oz for men’s shoes and 9.2 oz for women’s – but is worth checking out during your running shoe search if you want a responsive, high drop option.
And while the firmer ride is great for a variety of different runs, some athletes may prefer softer landings in their everyday trainers. If this sounds like you, we suggest trying the Asics Gel-Cumulus 28. While the fit and overall feel is comparable to the Wave Rider, the PureGEL in the heel creates more plush landings perfect for anyone who values all-around softness and comfort in their running shoes.
Loyal Mizuno fans also have plenty of other fantastic running shoe options to choose from as well. The Wave Sky 9 is just one example. This high cushion running shoe offers softer landings and more impact absorption than the Wave Rider, so it’s a great choice for anyone who wants a dedicated long run shoe or more all-around cushioning.
Just keep in mind that with more cushioning comes a higher price point. The Wave Sky is $179.95 compared to the Wave Rider at $150. If you want a true do-it-all trainer at a more affordable cost, the Wave Rider 30 is the way to go.
The Finish Line: Final Thoughts on the Wave Rider 30
You may think a shoe that came out 30 years ago would struggle to adapt to the changing running shoe landscape. But with the Wave Rider 30, Mizuno proves that there’s a strong case for traditional, well-balanced running shoes, especially when these traditional elements are blended with innovative new technology and features.
The newest Mizuno Wave Rider seamlessly combines old and new, delivering a shoe that will satisfy loyal customers while also attracting any new customers looking for a stable and adaptable daily trainer.
Curious about the Wave Rider 30 and want to try it on for yourself? Swing by your nearest Marathon Sports location. Our team of footwear experts are always ready and excited to talk running shoes and help you find the perfect choice for you.
