I have the Adventure Race Light which is 20 litres, and to be honest its pretty big. I’d be looking at a 10ltr pack at most, and IMO the OMM rucksacks smaller than 20ltr aren’t particularly good as they don’t have many handy accessory pockets.
When you say change of kit is that a complete change of clothes for running, or just emergency spares?
If its for long runs something like the Inov8 Race Ultra 5 may be better as there’s plenty of little pockets for small things, and then a 5 litre bag at the back. You’d be surprised how much stuff you can get in that 5 litres.