While running, many neglect the work of their hands and do not pay due attention to this element of technology. But very often it turns out that the correct work of the hands when running helps no less than the correct position of the body or legs.
Shoulder position while running
First of all, we focus on the position of the shoulders while running. The biggest mistake that almost all beginner runners make is that they try to raise and pinch their shoulders. Under no circumstances should this be done. Thus, they only spend energy on this clamping, while not receiving anything in return.

Especially this problem manifests itself already at the end of the cross-country or while running short distances, where many runners also clamp their shoulders for some reason.
A relaxed and lowered position of the shoulders will be correct. Many, as it turns out, need to get used to not running with their shoulders squeezed.

Elbow bend
It is believed that the arm should be bent 90 degrees when running. But in fact, it’s all individual. A large number of world record holders ran at different distances with different bend angles at the elbow.

It is convenient to bend your arms at the elbow from 120 to 45 degrees. Everyone chooses an angle for themselves. Even in the sprint, some of the athletes prefer to increase the swing frequency with a smaller bend angle, while others, on the contrary, increase the swing amplitude due to a larger angle.
For easy running, a relaxed hand position at an angle of 120 to 90 degrees is preferred. If the angle is less than 90, then very often such a bend of the arms is accompanied by their clamping. To prevent this from happening, do not bend your arms too much. But at the same time, if you understand that you do not have stiffness, and it is comfortable for you to run with your arms bent to an acute angle at the elbow, then do not listen to anyone and run like that. The main principle is that there is no tightness.
Hand and finger position while running
It is best to keep your palms relaxed. When running long distances, the palm should not be bent into a fist, otherwise the hand will sweat, and the energy spent on this flexion will also not be for the future. It is best to leave empty space inside the palm. Imagine that you are carrying a stone that just fits in your palm so that the pad of your thumb rests on your index finger. This will be the best option, convenient for almost everyone.

But this does not mean that it is impossible to run in a different way. Just you you yourself will gradually feel that there is no point in clenching your hands into a fist, and a completely relaxed palm, dangling in time with the steps, will also cause discomfort.
As for sprinting, here, as they say, who is in what much. Watch any 100m race from the World Championships. Palms squeeze everything in different ways. Someone holds them in a fist, someone turns his palm like a karateka, and someone does not pay any attention to the brush and it just “dangles” while running. It’s best to just gather your hand into a fist at first. And then you yourself will understand how it is more convenient for you.