What Is Walking Football? Rules, What to Wear & How to Get Started

If you've heard about walking football but aren't quite sure what it is, how it works or whether it's for you — you're not alone.

Many women discover walking football through a local club, a friend, or something they've seen online — but still feel unsure about turning up for that first session.

This guide will walk you through everything you need to know, so you can feel more confident taking that first step.

What is walking football?

Walking football is a slower-paced version of football designed to be inclusive, accessible and low impact.

The key difference is you walk instead of run — which makes the game easier on the body and more approachable for people of all abilities.

It's still played in teams, with passing, movement and goals, but the focus is less on speed and physicality, and more on participation, enjoyment and staying active.

These girls training tops for grassroots teams are designed to support comfort, confidence and identity when getting started.

For many women, walking football is a way to:

• get back into sport after time away
• try something new without pressure
• be part of a team again

For some, it's also something that simply wasn't available before, especially growing up, when opportunities for girls and women in football were limited.

The good news is, that's changed.

Walking football is now one of the most accessible ways to get involved in the game, whether you've played before or are starting for the first time.

You don't need experience to start, just a willingness to give it a go.

What should I expect when I play walking football?

It's completely normal to feel unsure before your first session, especially if you haven't played before or it's been a long time.

The good news is, most clubs are welcoming and supportive, and you'll pick things up quickly once you start playing.

The basic rules (kept simple)

• No running – You must keep at least one foot on the ground at all times.
• Limited contact – Tackling is controlled to reduce the risk of injury.
• Ball height rules – In many games, the ball must stay below head height.
• Small-sided games – Played on smaller pitches, making it easier to manage and more social.

You don't need to memorise everything — you'll learn as you play.

What might feel different at first

You can't run, even for a second
This is the most common mistake — and everyone does it at first.

Play stops more often
Free kicks are more frequent due to rules like running or ball height.

It's about positioning, not speed
Being in the right place matters more than being fast.

It's more social than competitive (at most levels)
Many sessions focus on enjoyment, fitness and being part of a group.

Once you've played a session or two, it starts to feel natural very quickly.

Who is walking football suitable for?

Walking football is designed to be inclusive, and is suitable for:

• Beginners – No previous football experience needed
• Women returning to sport – After time away
• Older players – Looking for a lower-impact way to stay active
• Anyone wanting a supportive environment

For many women, the biggest barrier isn't ability — it's confidence.

Even when opportunities are there, it can still feel like a big step to show up and take part.

What should I wear to walking football?

One of the most common questions is what to wear and whether you'll feel comfortable when you arrive.

The good news is, you don't need anything complicated to get started.

What most people wear

• A comfortable sports top or t-shirt
• Leggings, joggers or loose shorts
• Trainers or astro turf shoes

What actually matters

• Comfort – Breathable fabrics help reduce cling and keep you feeling at ease
• Confidence – Many women prefer darker colours like black
• Fit – Relaxed clothing often feels better than tight sportswear

A simple black training top is often a popular starting point, helping many women feel more comfortable and less self-conscious.

Feeling comfortable in what you're wearing helps you focus on enjoying the session.

Do I need football boots or kit?

No — most beginners start in trainers, and that's completely fine.

Walking football is designed to be accessible, so you can start with what you already have.

Why confidence matters in walking football

For many women, walking football isn't just about exercise — it's about confidence.

It's about showing up after time away from sport.
It's about feeling comfortable in your body.
It's about being part of something again.

Our Game Matters

For many women, walking football is more than just a game.

It's a chance to start again.
A chance to feel part of something.
A chance to be seen, included and valued in sport.

For many, this is something that simply wasn't available before.
Opportunities to play, to be part of a team, or to feel like you truly belonged in the game weren't always there.

The good news is, that's changing.

Walking football is opening the door — creating spaces where women can show up, take part and feel like they belong.

For many women, the biggest barrier isn't ability — it's confidence.

Even when opportunities are there, it can still feel like a big step to show up and take part.

That's why this matters.

Because every woman deserves to feel confident, comfortable and proud to be part of the game.

Not sure where to start?

Whether you're joining your first session or organising a group, you don't need to figure everything out at once.

New to walking football?

👉 Read our beginner guide →

Running a club or group?

👉 Explore teamwear for clubs →

Designed by women who play the game

Champion Her Game training tops are designed with real experiences in mind supporting comfort, confidence and identity for women getting involved in sport.

Designed by women who have played the game, and still do, we understand what it actually feels like.

We know the importance of feeling comfortable in what you wear.
We know the bravery it takes to step onto the pitch for the first time.
And we know the enjoyment that comes from finding a place where you feel like you belong.

With breathable fabrics, thoughtful colour choices and empowering messaging, our tops are created to help you feel comfortable, confident and ready to take part — whether it's your first session or your fiftieth.

Explore training tops designed for confidence and comfort

If you're getting started with walking football, choosing something simple and comfortable can make all the difference.

Our training tops are designed to help you feel confident from your very first session — not just fit in.

👉 Explore training tops →