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Are you looking for a new outdoor activity that will help you get fit, have fun and learn some new skills? Or maybe you’re considering swapping out that solitary bike ride or intimate evening stroll for something a little more social. If so, then walking football could be for you.
What is walking football?
Walking football is exactly what it says on the tin. It’s a slightly different take on traditional football where participants are only allowed to walk – running is off limits. Invented by John Croot in 2011, walking football is a lower-impact and lower-intensity alternative to the traditional game, aimed at men over 50 and women over 40. But people of all ages can play!
Over the past 15 years, the sport has grown immensely. There are now thousands of registered clubs all over the UK, with over 100,000 people taking part regularly. As with regular football, the top players compete in domestic and international tournaments, such as an FA Cup and the World Nations Cup.
What are the rules of walking football?
Walking football shares many of its rules and regulations with its conventional counterpart. As with regular football, the object of the game is to score in the opponent’s goal without using your hands (unless you’re the goalkeeper, of course).
You win the game by scoring more goals than the other team. However, a specific set of rules separates it from the conventional game and transforms it into a lower-impact form of the sport.
Some of the key differences between traditional football and walking football include:
- Walking football is typically played in the six-a-side format on a small pitch with small goals.
- There’s no running allowed. However, you may walk as quickly as you like as long as you have one foot touching the ground at all times.
- Walking football is strictly non-contact. This means that tackles must be conducted in such a way that no contact is made between players.
- Slide tackles are prohibited, as is playing the ball when you’re on the ground.
- The ball must stay below head height.
- Heading the ball is off-limits.
- Any singular breach of the rules results in an indirect free kick for the opposing team.
- Unlike conventional football, walking football operates on a three-strike policy. If you break the rules three times (the same or different ones), you’re off to the sin bin.
For a more comprehensive breakdown of the rules and regulations of walking football, take a look at the Walking Football Association’s official guide.
Why should I play walking football?
Not only is walking football a fun and sociable activity, but it also has plenty of health benefits. Playing regularly can help to…
- maintain a healthy heart
- maintain a healthy weight
- reduce the risk of chronic diseases, like type 2 diabetes
- improve balance and coordination
- boost flexibility and mobility
Though the benefits aren’t limited to our physical health. Regular players report that walking football can…
- boost confidence and self-esteem
- help us sleep better
- reduce stress and improve general mental health
- lead to strong connections with others
What’s more, walking football is relatively low impact, meaning you can reap these rewards while protecting your joints and reducing injury risk.
And for those who love the pace of the conventional game, walking football is by no means slow. While regular football can be dominated by a player just because they are quick, walking football, by its very nature, forces players to focus on passing, ball control and intelligent team play.
What kit do I need to play walking football?
One of the reasons football is so beloved worldwide is that all you need to play is a ball.
However, getting the suitable kit, especially if you plan on becoming part of an organised team, can help increase enjoyment and performance, while protecting against injury.
Clothing
Whether you’re having a kickabout or competing in an organised match, wearing proper clothing can be important. Clothing that isn’t specifically made for exercise can be heavy, limit your mobility and leave you feeling hot and uncomfortable.
Proper activewear is designed to be light, breathable, and to wick sweat away, helping you perform to the best of your ability and feel comfortable while playing.
Shin pads
Although walking football is strictly non-contact, we’re all human, and the odd misplaced foot can happen. That’s why it’s best to get yourself a pair of shin pads to save yourself the odd bruise. Shin pads are relatively cheap and will last you for years.
Footwear
While you’ll most likely get along fine with trainers, wearing the appropriate footwear for the surface you’ll be playing on will give you the right amount of grip and mobility to perform at your best, while preventing injuries and discomfort. There are three main surface types you’re likely to play on:
- Natural grass
- Astroturf and artificial grass
- Indoor surfaces such as linoleum or timber
Firm ground boots are probably best for natural grass, as you’ll likely be playing when the ground is either dry or slightly wet. These have plastic studs which provide grip and help prevent injury. They come in a range of different stud styles – with the conical studs being the safest (especially if you have a history of ankle or knee problems), as they’ll pivot in any little cracks or holes in the ground.
Artificial grass pitches are now more popular than ever, and you can buy boots that are designed for playing on them. If you find yourself playing on the older style sand or water-based astroturf, then you might want to buy boots specifically tailored for these surfaces instead.
As walking football is typically played in the six-a-side format, walking football matches (in the winter months especially) are often hosted at indoor facilities. Although you can wear trainers on these surfaces, indoor boots offer more flexible and mobile soles to help prevent injuries when making sharp turns.
How can I get involved in walking football?
One of the great things about walking football is that you can play on your own terms. Maybe you want to have a kickabout in your garden or down at the local park with a few friends. But if you’d like something more organised, you have a few options…
Join a local team
If you’re looking to join a team, you can go to the Walking Football Association’s website and use their fast and easy search engine, which will show you your nearest clubs, based on your postcode. Many of these clubs offer taster sessions, so if you want to test the waters before making any commitments, you can sign up for one of these first.
Start a club
If you don’t have any clubs near you, you could consider creating your own. This guide from the WFA has more information.
Final thoughts…
Whether you’re a lifelong player or a beginner looking for a fun and sociable new sport, walking football has something to offer everyone. As a lower-impact (but by no means less entertaining) alternative to conventional football, it’s no wonder that it has become so popular over the past decade.
If walking football isn’t for you, why not read our introductory guides to pickleball, running, or cycling instead?
Have you played walking football? Or perhaps you’re thinking about taking it up? What do you enjoy most about the sport? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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