In looking back through the Run Oregon archives, I realized the very first shoe I ever reviewed was the Mizuno Wave Rider 19—way back in 2016. Even before that, a Wave Rider with an even smaller number was the first real running shoe I ever owned.
After spending over a decade in Mizuno baseball cleats, it made sense to dip my toes (literally) into running shoes from the same brand. I had no idea then that running in basketball shoes wasn’t actually a good idea.
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The Wave Rider line holds a special place in my running history. It was the quiet workhorse I didn’t know I needed—tech-savvy but not too flashy. Over the years, as running shoes evolved and new foams and silhouettes entered the market, the Wave Rider drifted to the sidelines for me. Mizuno still made solid shoes, but they weren’t always top-of-mind.
But fast forward to 2024, and Mizuno has clearly re-entered the chat. The Neo Vista turned heads, the Neo Zen kept the conversation going, and Mizuno even gave us some insight into their plans for reinvention. Among those plans? A revamped Wave Rider.
And now the Wave Rider 29 is here—updated, refined, and ready to win over a new generation of runners… and remind some of us why we fell in love in the first place.
Looks
I’ll admit it—I let out an audible “oooh!” when I opened the box. The Odyssey Grey / Capril Breeze colorway that landed on my doorstep isn’t the flashiest option out there, but it’s stylish in a low-key, modern way.
Navy mesh anchors the upper, while coral and teal accents give it a tasteful splash of personality. What really pulls it together is the subtle patterning that adds texture without overwhelming the design. It’s sleek, fun, and mature—kind of like the shoe itself.
There are a few other colorways available too, and honestly, they all look pretty good. But this one? Chef’s kiss.
Construction and Fit
The Wave Rider 29 sees some clear upgrades over its predecessor. The biggest shift is the full midsole swap to MIZUNO ENERZY NXT—a nitrogen-infused foam that’s both lighter and more cushioned than before.
Mizuno trimmed the weight down by about 0.4 oz, bumped up the stack cushioning, and dropped the heel-to-toe offset from 12mm to a more modern 10mm. (Good move—12mm was feeling a bit dated.)
Fit-wise, the Wave Rider 29 runs true to size and offers a nicely balanced ride. It feels accommodating but secure, thanks to the gusseted tongue and snug heel padding. No surprises, no hot spots—just a nice daily fit that works straight out of the box.
In fact, I took this to a June trip to Phoenix and put in 28 miles in three days – when morning run temps were still 78+ degrees. It held up to the heat and conditions and kept my feet super happy!
Specs
- Weight: 9.3oz (M9)
- Drop: 10mm
- Heel Stack Height: 39mm/29mm
Upper
The upper features a Jacquard mesh that strikes a balance between breathability and structure. It’s not the most featherlight upper you’ll find, but it does a good job of locking the foot in place—especially with the gusseted tongue keeping things centered. I found it breathable enough for daily training, even if it’s not breaking any ventilation records.
There’s noticeable padding around the collar and heel, which adds to the comfort on longer runs. The tongue isn’t overly plush, but it’s padded enough to prevent lace pressure. It all works together in a “just right” kind of way.
Midsole
Here’s where things get interesting. The MIZUNO ENERZY NXT midsole brings a new bounce to the Wave Rider line. It’s nitrogen-infused (which seems to be the new foam trend), and while it doesn’t feel overly soft or squishy, it offers a smooth and cushioned experience.
Paired with the MIZUNO WAVE, plate, which sits like a semi-rigid stabilizer through the midfoot, the result is a ride that feels stable but not stiff, responsive but not jarring. The combo isn’t meant to knock you off your feet with speed, but for daily miles and general training, it hits a comfortable sweet spot. If previous Wave Riders felt too “meh” in recent years, this one might change your mind.
Outsole
Mizuno outfitted the Wave Rider 29 with their X10 carbon rubber outsole, and so far, it’s holding up great. There’s solid coverage in high-wear zones, with a bit of exposed midsole to save weight. Grip has been solid on road and light gravel, though I haven’t yet tested it on a rainy run (that Pacific Northwest summer dryness is doing its thing).
Durability looks promising, especially for a daily trainer, and the flatter geometry of the outsole adds a stable underfoot feel that complements the rest of the construction.
Conclusion
The Mizuno Wave Rider 29 feels like a return to form for a classic daily trainer – at least for me. It retains everything that made the Wave Rider dependable for me in the past—comfort, durability, and all-around functionality—while updating it with modern tech and styling. With the MIZUNO ENERZY NXT midsole, sleeker looks, and a better-balanced drop, the Wave Rider 29 isn’t just a nostalgic nod—it’s a forward-thinking step.
Whether you’re a longtime Wave Rider fan or someone who left the line behind years ago (guilty), this version is worth slipping on and taking for a few miles. It just might win you back.
