Join Date: Oct 2007
Location: Southern California
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At some point while slugging mile after mile, everyone experiences this. A few things I do is: 1) I shake my arms to loosen them; 2) I raise it up in the air as if I just won the race; 3) I fold it backwards and let both arms rest in the small of my back for a bit; 4) I put both hands on my hips. I try to do these every half hour or so.
Early in the race, make sure your arms are relaxed. If tense, you will carry this tension during the entire race, making your muscles tired. You can also experiment with conserving arm motion--let it move, but not so much.
The only workouts I know that help are core workouts. These help to carry your frame better. Maybe not so much with the arms.