Cows on the Trail: A Runners’ Survival Guide

Cows. Big eyes. Big bodies. Bigger feelings.

Let me start by saying: I know I’m supposed to be the brave, outdoorsy, seasoned trail runner who charges through fields like some sort of bounding goat. But the truth is– I am weirdly afraid of cows.

And yet, if you’re running trails in the UK, especially the lush, grassy kind with sweeping views and low stone walls that I have just encountered in South Devon this weekend, you’re going to meet them. Sometimes a few. Sometimes a lot. Sometimes right by the gate you need to go through, chewing and staring like they know your secrets.

So here’s what I’ve learned about surviving cow encounters with your dignity (mostly) intact:

Top Tips for Navigating Cows on a Run:

1. Know the difference between cows and bulls.
Most of the time you’re seeing female cattle or steers (castrated males). Bulls are less common in public footpath fields—but always check the signs at the gate.

2. Avoid cows with calves.
Mother cows are protective, and rightly so. If you see a calf, stay calm, give them a big berth, and keep moving. This is not the time to take selfies.

3. Stay calm and walk.
Cows are curious creatures. If you run, they might follow. If you panic, they might panic. Keep your voice low, your pace slow, and your posture casual like, “Oh hi! Just passing through!”

4. Stick to the path.
Footpaths are often the safest route through the herd. If cows are blocking it, go around if it’s safe. Be respectful, but don’t get boxed in.

5. Leave dogs at home or keep them close.
Cows really don’t like dogs. If you’re running with one, be especially cautious – keep them on a lead, and if cows charge, let go of the lead (yep, really) so the dog can run to safety while you exit stage left.

6. Eyes front, head up.
Don’t make it a staring contest. But don’t pretend they’re not there either. Acknowledge them. Say something soothing like “Alright, gals,” or “Don’t mind me.”

7. Pick another route if you’re not feeling it.
Honestly? There’s no shame in detouring. I’ve done entire bonus miles just to avoid a suspicious-looking herd. You’re out there for joy, not trauma.

Final Word from a Cow-Cautious Trail Runner:

It’s okay to have irrational (or totally rational!) fears. You don’t have to be fearless to be a trail runner. You just have to keep showing up, keep learning, and keep going – whether that’s through the field, around it, or back the way you came.