Walking Football Rules Explained: A Beginner’s Guide

Walking football is one of the fastest-growing sports in the UK, offering a safe, fun and social way to enjoy football without the physical demands of running. Whether you’re new to the game or simply want a clearer understanding of how it works, this beginner’s guide explains the most important rules in simple terms.

The Core Rule: No Running

The most well-known rule in walking football is simple — running is not allowed. A player must always keep one foot on the ground when moving. If both feet leave the ground at the same time, it is considered running and results in a free kick to the opposing team.

This rule keeps the game safe and inclusive for players of all abilities.

No Physical Contact

Walking football is a non-contact sport. Shoulder charges, sliding tackles and physical challenges are not permitted. Any deliberate contact is penalised to prevent injury and ensure fair play.

Ball Height Restrictions

The ball must remain below head height. Any pass or shot that rises above head height is usually penalised, helping to reduce risk and keep play controlled.

Goalkeeper Rules

Goalkeepers must also walk and cannot leave their designated area. They are allowed to dive but cannot run in the semi circle area, and must distribute the ball using controlled under arm throws.

No Slide Tackles

Slide tackles are strictly forbidden. All challenges must be made on your feet, reinforcing safety and balance.

Free Kicks and Restarts

All free kicks are indirect, meaning a second touch is required before a goal can be scored. This promotes teamwork and reduces powerful strikes.

Why These Rules Matter

These rules allow players to:

• Stay active without heavy strain

• Reduce the risk of injury

• Enjoy a slower, more tactical game

• Focus on skill and teamwork

Walking football is designed to be inclusive, friendly and competitive — all at the same time.

Conclusion

Understanding the rules makes walking football more enjoyable, safer and fairer for everyone. Once you grasp the basics, you’ll find it’s a brilliant way to stay fit, meet new people and enjoy the game you love at a pace that suits you.