For running I'll likely just be wanting to carry my CCW (G43), phone, wallet, keys, and maybe a gel pack or snack bar.
For hiking/camping, I would probably add a multi tool, pen light, extra mag, small "boo boo kit". The Molle would really on be used for hanging a knife or light from; but you make a valid point about having too much drag.
Based on these things, and the fact that I want a pack that covers a multitude of missions, I think the recon is better suited for me, between these two. That's not to say that I won't be back later for the Heavy Recon or Original at a later date! ;)