Running speed limits

Question
I am 37, weighing 155 pounds and strive to keep fit in the last 10 years.

Every other day, I do aerobics(running on treadmill) and strength training in the last decade.

When I run, I do 3 miles in approx 27 minutes at least three times a week. I have never had any problem. My problem is that I just came across an article while leisurely surfing the net. It recommended doing a max of about 80% heart rate and provided the basis of calculations. Yeasterday nite, I measured my heart rate just as I completed the 3 miles and it was about 176 representing 94% of the max for my age.

have I been taking a risk without knowing as I find it so easy to run at such pace. Should I slow down, change to walking or swimming or ignore?

Kindly advise.  

Answer
Hi Muyiwa
Know you are not taking a risk,but you do not have to run at that heart rate to get the full benifits.That rate you are running at is race pace.Aerobic...65 to 70 percent very easy.Anerobic threshold...80 to 85 percent.Don't worry Muyjiwa,you will be fine.Keep up the great work your doing and enjoy.

Best to you

John
www.rentacoachinternational.com