Too Much Is Too Much
Running 101
Too much is too much.
To improve, simplify and remove.
So many people would or would likely find running easier if:
They were not talking; breathing and proper breathing is very important and helpful and most people do not know about or do it well enough on its own, to begin with.
They were not holding on to something; holding things often interferes with smooth and efficient arm swing and upper body mechanics.
They relaxed a little bit; how many people are so tense and their faces and neck and shoulders look like they are fighting an epic battle against a powerful enemy?
They tried to land their feet more softly and underneath their body; the people you hear pounding up and down the pavement, yes, are actually pounding that hard and likely much harder than they need to be.
Get a handle on your breathing before you worry about conversing, or much else. Learn and practice and get handle on your arm mechanics before you try holding anything in and likely messing them up. Relax; running should look and feel effortless; that does not mean it will always be easy but it is far less life and death then you are making it look; and your making it look that way makes it harder on you. Soften your strides a little bit; do not pound your joints any more than you have to and already are.
Running 101
Too much is too much.
To improve, simplify and remove.