How do I burn fat effectivly while running?

running is great to loss fat so what if ur heart rate goes up! you also need to eat well to loss more fat! best of luck!!!!

The best way to burn fat with a running routine is to change it up. Once your body gets used to a certain routine (if you run the same distance, the same speed, all the time) your body gets used to it, and it quits burning as many calories because it doesn't have to work as hard. Change things up! Run at the track one day and run a nature trail with hills the next. The variation guarantees your body will not become acclimated to your workout, and you will always continue to burn calories and fat.

Make sure you change your running shoes when they get wore out (300-400 miles) and stay hydrated. Also, runners need twice as much calcium as people without a running routine do to keep from getting stress fractures. I'm suffering from stress fractures right now, and they are awful. So do yourself a favor.

Like someone mentioned, change it up.
Once a week do speed workout, run fast repeats, fast repeats burn more fat in shorter period of time then long slow run.
But also do a long run once a week. Sign up for races, they will keep you on track to getting faster and keep you trying to run harder and faster, and you will see pounds melt away.

Good luck
K

Several possibilities here. First, you max heart rate might be higher than the formulas you're using are indicating. Those formulas can be way off for some people. For me, the formulas would indicate a max heart rate that's 30 beats slower than my actual max. The second possibility is that you're out of shape so your heart is racing even though you aren't running very fast. If that's the case, run at a pace that you can carry on a conversation. If you get completely out of breath, walk for one minute and then resume running. This will allow your heart rate to drop quite a bit. You'll burn more fat by running a longer time at first so your goal should be to work up to an hour on your long days and at least 30 minutes on the easy days. Once you do that for a few weeks, you should add a few strides. Strides are where you run a little faster for about 20-30 seconds, recover by walking, and the do another stride. You should build up to where you can do eight. The last few should be almost as fast as you can run. This helps speed up the metabolism so you burn more calories after you stop running for the rest of the day. Good luck and keep it up.