"You want to do your best to avoid stress going from the hand to the wrist, the wrist to the forearm, the forearm to the bicep, the bicep to the shoulder, and then the shoulder to the neck, which then shoots it all the way down the back," Hamberger says.
It's unlikely you will get hurt right away, but the cumulative effects of holding something makes you more susceptible to future injuries.
More: Injury-Prevention Mistakes Runners Make
Solutions
So how can you become a hands-free runner?
Most shorts come equipped with pockets. If you only have keys or a small music player, try to put them in your pocket during your next run.
It may feel uncomfortable to start, but over time you should get used to it. You may also notice how liberating it feels to have nothing in your hands for a change.
If you need your music, but don't like using pockets or your shorts don't have any, consider purchasing an arm-strap case. These are great options for phones and other music players.
Companies like SPI Belt also have lightweight, easy-to-use products such as belts and wristbands for carrying smaller items.
More: Can Music Make You a Better Runner?
Hydration Packs and Belts
For runners who need hydration during their run, Hamberger recommends fuel belts and hydration vests or packs.
FuelBelt offers a variety of options, from 2-, 3- and 4-bottle belts to hydration backpacks for longer runs.
As with other alternatives, it will take time to adjust to running with a belt around your waist or a pack strapped to your back. But having the ability to carry dozens of ounces of liquid without holding something in your hands is a worthwhile investment.
More: What Is Proper Hydration and How It Affects Running Performance
Sign up for your next race.