Mizuno Wave Rebellion Flash 3
£165
UK RRP
Midsole to scale · mm · red dashes mark the 40mm road limit
- Weight
- 244 g
- men's US 9
- Stack
- 37.5 / 34.5 mm
- heel / forefoot · drawn above, against the 40mm line
- Drop
- 3 mm
- Plate
- nylon
- Foam
- Enerzy XP over Enerzy NXT
- Stability
- balanced
- Competitive life
- ~500 km
- before the foam stops giving it back
- Built for
- 5K · 10K · Half
Verdict
The affordable Rebellion. Same rolling geometry as the Pro without the carbon or the price, and a genuinely versatile shoe for faster training.
■ Caution
The heel bevel is aggressive enough that heel strikers get little from it, and the toe box is narrow.
Straight answers
- Is the Mizuno Wave Rebellion Flash 3 legal for road racing?
- Yes. The Mizuno Wave Rebellion Flash 3 measures 37.5mm at its highest point, 2.5mm inside the World Athletics 40mm road limit. The limit only binds Applicable Competitions; most club and local races apply no shoe rule at all.
- How much does the Mizuno Wave Rebellion Flash 3 weigh?
- 244g in a men's US 9 (UK 8), by the manufacturer's stated figure. Weight moves roughly 3.5% per UK size step, so a UK 11 weighs materially more than the spec sheet says.
- What is the stack height and drop of the Mizuno Wave Rebellion Flash 3?
- 37.5mm at the heel and 34.5mm at the forefoot — a 3mm drop. A nylon plate runs through Enerzy XP over Enerzy NXT.
- How long does the Mizuno Wave Rebellion Flash 3 last?
- We estimate roughly 500km of competitive life — the point at which the foam has degraded enough that you are no longer getting the benefit you paid £165 for, not the point at which the shoe falls apart. Spread over race cycles, that is what the cost-per-race figure on this page is built from.
- Is the Mizuno Wave Rebellion Flash 3 good for a marathon?
- It is not built for one. The Mizuno Wave Rebellion Flash 3 is a 5k, 10k and half marathon shoe. The heel bevel is aggressive enough that heel strikers get little from it, and the toe box is narrow.
Legality by event
Wave Rebellion Flash 3 at 37.5mm · every panel drawn to one scale
Road racing
40mm · 2.5 clear
Track events
20mm · 17.5 over
Field events
20mm · 17.5 over
Cross country (spiked shoes)
20mm · 17.5 over
Cross country (non-spiked)
40mm · 2.5 clear
Race walking
40mm · 2.5 clear
Mountain and trail
no limit
Drawn from the manufacturer’s stated stack height, which is not the measurement World Athletics takes — the rule is measured on a men’s US 8.5 sample, and larger sizes may legally exceed it. An indication, not a ruling. Limits bind Applicable Competitions; most club and local races apply no shoe rule at all. What that means in practice.
Reading — what would the Wave Rebellion Flash 3 save you?
Time bought back
−0:08 – 0:17
Off 22:00, that lands you at 21:43 on the optimistic end.
- Per race
- £2.47
- ~66.7 races in the foam
- Per second
- £0.20
- whole-life basis
- Sticker
- £165
- UK recommended retail
Economy gain 1.8–2.9% v. a traditional flat, adjusted for pace and your current shoes. Full method.
Manufacturer-stated specs unless marked estimated · last reviewed 2026-09-04 · prices are UK RRP; check the retailer for the live figure.