How do I burn fat effectivly while running?

I know that in order to effectivly burn fat I should keep my heart rate at around 75%-80% of my max heart rate.But when I run my heart rate goes higher.So how can i burn fat while running?

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How do I burn fat effectivly while running?

I know that in order to effectivly burn fat I should keep my heart rate at around 75%-80% of my max heart rate.But when I run my heart rate goes higher.So how can i burn fat while running?

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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 hefat burninglps 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.

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Runner.

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 thing