I was excited to try the Mizuno Wave Rider 29…this shoe has been around forever…or 29 models, I guess. That’s not a knock. It’s one of those shoes that stays consistent year after year while other models come and go, get renamed, or get completely overhauled.
The Wave Rider 29 feels very much like a Wave Rider. That’s either exactly what you’re looking for or the reason you’ve never been drawn to it. It’s a daily trainer. In 2026, when everything seems to be about what’s new or extreme, it’s refreshing to have a shoe that isn’t trying to be anything more than what it is.
Before trying the Mizuno Wave Rider 29, I had a few questions:
What is the drop and stack height of the Mizuno Wave Rider 29?
The Wave Rider 29 sits at a 10 mm drop, with a listed stack height of 39 mm heel / 29 mm forefoot.
That matters because the Wave Rider line has traditionally leaned toward a higher-drop feel. The 29 still fits into that category, but the geometry feels a bit more modern than past versions. If you prefer a shoe that doesn’t load your calves on easy days, this stays in that lane.
Is the Mizuno Wave Rider 29 softer than the Wave Rider 28?
Yes. The Wave Rider 29 moved to a softer, more cushioned ride thanks to the update to Enerzy NXT foam. It’s noticeably smoother underfoot than previous versions without feeling mushy.
Does the Mizuno Wave Rider 29 run small or true to size?
Mizuno generally runs a bit narrow, and the Wave Rider 29 is no exception. I also found it to run slightly short. Sizing up a half size made the most sense for me. I usually wear a women’s 10–11, and the 11 fit best.
Is the Mizuno Wave Rider 29 good for walking or standing all day?
The appeal here is that the shoe doesn’t feel unstable or overly soft. Shoes that are too cushioned can start to feel tiring when you’re on your feet for long stretches. The Wave Rider has enough structure to feel supportive without being stiff, which makes it a solid option for walking or long days on your feet.
Now, let’s get into the Mizuno Wave Rider 29 in more detail.
Quick Facts
Price: $150
Category: Daily trainer
Stack Height: 39 mm heel / 29 mm forefoot
Drop: 10 mm
Weight: 8.0 oz (women’s) / 9.1 oz (men’s)
Mizuno Wave Rider 29 Fit
The upper feels…normal, in a good way. When I’m looking for a daily trainer, I want something dependable and comfortable. I don’t need a flashy upper or anything experimental. The jacquard mesh on the Wave Rider 29 does its job well and disappears on the foot. Not a lot going on with the upper and that is honestly all you want and need in a running shoe.
Mizuno mentions the use of eco-friendly materials, though they don’t specify where or in what quantity. It would be helpful to see more transparency there, especially since a lot of brands make similar claims.
A lot of people have mentioned that the Wave Rider 29 runs short, and I agree. Going up a half size worked best for me. I typically wear a women’s 10–11, and the 11 was the right call.
Mizuno Wave Rider 29 Ride:
The Wave Rider has always been a good, no-frills daily trainer, and this version continues that trend with a more modern feel underfoot. The most important trainer in your running shoe rotation is the no frills trainer. The full-length MIZUNO ENERZY NXT foam brings a bit more softness and responsiveness compared to older versions.
On paper, the stack height suggests a fairly cushioned ride, but it doesn’t feel overly soft. It strikes a nice balance between protection and ground feel.
The MIZUNO WAVE plate still plays its role in keeping things stable and controlled. You can feel the structure without it feeling rigid or harsh, which makes for a very predictable ride.
Where the Mizuno Wave Rider 29 Fits in My Rotation
Like past versions, the Wave Rider 29 works best as an everyday training shoe. As I mentioned before, the daily trainer is the most important shoe in your rotation. It’s not built for speed workouts or racing, but it’s dependable for the miles that make up most of a training cycle. In a world full of aggressive super shoes, this one is a great daily trainer. Don’t forget you need that!
Outsole
The outsole sticks with Mizuno’s tried-and-true approach. X10 carbon rubber is placed in high-wear areas, with exposed midsole elsewhere to keep weight down. Durability has always been a strength for this model, and nothing here suggests that’s changed.
The outsole layout also avoids the deep cutouts that tend to trap rocks. For anyone running on mixed terrain or in dusty areas (like me), that’s a small but meaningful detail. Do I want to her any more clink clink clinks down the road? No.
I’d expect at least 400 miles out of this shoe based on past versions and how this one feels so far.
Mizuno Wave Rider 29 Conclusion
The Mizuno Wave Rider 29 sticks to what it’s always done well: offering a reliable, comfortable daily trainer that quietly gets the job done. There are some “bigger” updates in the shoe including the 10 mm drop and the softer under foot but so far they have been great. If you want something consistent, durable, and easy to live in, this shoe still earns its place in a rotation.
Who Should Buy the Mizuno Wave Rider 29
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Runners looking for a dependable daily trainer
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Anyone who prefers a predictable, stable ride
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Runners who value durability over flashy design
Who Should Not Buy the Mizuno Wave Rider 29
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Runners who want a very soft or bouncy feel
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Those who need a wide toe box
- Anyone looking for a speed-focused or race-day shoe
My Current Shoe Rotation:
Easy/Daily Runs: Salomon Aero Glide 3, Mizuno Neo Zen, Topo Magnifly 5, Antepes Muscle Runners, adidas Adizero Evo SL, Newton Gravity 12, On Cloudboom Max
Long Runs: Topo Specter 2, adidas Prime Strung X3,
Trail Running/Hiking: 361 Futura, Speedland SL: PDX, Hoka Tecton X 3
Races/Speedwork: ASICS Metaspeed Ray, Adidas adizero adios pro 4, 361 Degrees Furious Future 2.0, ASICS Metaspeed Edge Tokyo, Puma Fast-R Elite 3, Nike Vaporfly 4
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Questions for you:
Have you tried the Mizuno Wave Rider 29?
What is your favorite training shoe?