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Wave Rider 30
A softer and much higher-stacked Wave Rider with improved grip.
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Price history
Our verdict
For years the Wave Rider was the firm, slightly old-fashioned daily trainer that Mizuno fans loved and everyone else walked past. Version 30 is built to change that. Heel stack climbs from 37.5mm on the Wave Rider 29 to 42.8mm, the foam is much softer, and weight only creeps up to 266g. Most of the reviews we read call it a big step up. Fordy Runs rates it above the latest Saucony Ride and Pegasus. RTINGS is the cooler voice: its lab found plenty of protection and stability but little energy coming back, and it scored the shoe well below the others. Both readings hold up. It's a soft, stable daily training shoe for easy miles and long runs. It copes with steadier efforts, though it won't feel quick. At £140 RRP it sits beside the Ghost and Cumulus. Loyal Rider fans who liked the old ground feel may miss it.
Key features
- Much taller stackPuts 42.8mm under your heel and 33.7mm under the forefoot, so long runs on tarmac feel far less punishing than in older Riders.
- Softer midsoleSinks in more on landing than any recent Rider, which suits easy and recovery days more than it suits fast running.
- Full-length Wave PlateKeeps a soft shoe from feeling wobbly. Reviewers describe the transition as smooth and connected rather than mushy.
- Broad, stable platformGives neutral runners a little more help as form fades late in a long run, without being a stability shoe.
- Grippier outsoleWas singled out as an improvement, and lab traction testing came out well above average.
Who it suits
Who should buy it
- Neutral runners who want one comfortable shoe for most of their weekly miles
- Long-run days where protection matters more than speed
- Runners who find very soft shoes unstable and want cushioning that stays planted
- Anyone who found older Wave Riders too firm and gave up on them
Who should not buy it
- You want a bouncy shoe for tempo sessions and intervals, since energy return is its weak point
- You loved the firm, close-to-the-ground feel of earlier Riders
- You have tall toes or need a roomy toe box, as the toe box is low
- You need a dedicated stability shoe with posting for overpronation
Best uses
Extra information
Fit & sizing
Length won't cause problems. The reviews we read had it true to size, and lab measurements agree. The toe box is where opinions split. One tester called the whole shoe spacious from heel to forefoot, while another found the front tapering and said some runners might want a half size up. Lab testing found the toe box a little lower than Mizuno usually makes it, which matters if your big toe rubs the top of your shoes. Heel hold gets consistent praise: the padded collar locks you in without pinching, and the gusseted tongue keeps the midfoot secure. If you've worn a Rider 29 without trouble, stay with that size. If you often feel pressure over your toes, try the shoe on before committing.
Performance breakdown
Ride & feel
Reviewers mostly describe it as smooth. You land softly, the plate stops the foam from collapsing, and a mild rocker rolls you through to toe-off. One tester noticed a slight slapping feel as the foot comes through the midfoot. The ride is steady rather than lively, and that's the main complaint. Lab testing measured energy return well below average, and several reviewers found it happier at easy and steady paces than in faster sessions. If you want a daily trainer with more pop, the Novablast 6 is the bouncier pick.
Cushioning
This is the big change. On paper the Rider 30 has 42.8mm under the heel against 37.5mm on the 29, and the foam is noticeably softer, so it feels closer to a max-cushion shoe than any Rider before it. Reviewers found the heel especially well protected, and the cushioning held up deep into long runs. Lab testing did see the forefoot compress a fair bit under hard loading, so it's softest where you land and less generous at push-off. If you want even more, Mizuno's Wave Sky 9 goes further.
Stability
It's a neutral shoe, but reviewers were surprised how stable it is for something this soft. The wide base, gentle sidewall flare and plate all help, and lab testing rated it strongly here. If you overpronate and need correction, look at a proper stability shoe. For a neutral runner who gets sloppy late in a long run, it stays planted.
Upper & comfort
Reviewers liked the upper. It's soft, well padded at the heel and collar, and the gusseted tongue stops the laces biting. Breathability divides opinion: most found it fine, but one review found it struggled in hot, humid weather. A small gripe that came up more than once is that the laces are far too long.
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FAQ
Specifications
| Category | Daily |
| Surface | Road |
| Drop | 9.1mm |
| Heel Stack | 42.8mm |
| Forefoot Stack | 33.7mm |
| Weight | 266g |
| Carbon Plated | No |
| Stability | No |