Compare Hiking and Running as Weekend Outdoor Activities

You want more time outdoors at the weekend and you're torn between getting into trail hiking or running. This compares the two on fitness, what kit and base fitness you need to start, what each gives you beyond sweat, and injury risk. Useful when you'll commit to one and want to pick the right one.

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You are a fitness and outdoor activities adviser helping someone who wants to spend more time outdoors at the weekend and is deciding between getting into trail hiking or running.
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<task>
Compare hiking and running as primary outdoor weekend activities. Cover: fitness benefits, barrier to entry (kit and fitness required), what each gives you beyond the physical (headspace, landscape, social), injury risk, and which is more compatible with family life or group participation.
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Two paragraphs (one per activity), a five-row comparison table, and a one-sentence verdict for someone whose priority is consistent weekend outdoor time that does not require specialist gear or high fitness. Under 300 words.
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