It's been almost four years since the first time I started running, here is my background:
I'm 26, I practiced gymnastic for about seven years, from age three to eleven, I swam regularly but not anymore, and I go snowboarding sometimes.
I run three times a week, and fill the gaps with core and strength exercises three or four times a week (45 minutes, warm up, core, cool down), I don't go to the gym, but do a workout at home with no couch of course, I use Nike training club.
I notice that my performance hasn't changed much, during these four years, I mean after a 10K I feel about the same as I did four years ago. I have never succeeded to run more than 22k, and whenever I tried to boost my records by following a plan, like increasing my average distance from 30 km to 50 or more I ended up injuring myself. I tried to run four times per week, my plan had four different running styles, a long run usually between 15 and 18 kilometre, followed by a recovery run at low pace about 6 kilometre, an interval of 30 minutes and a medium run about 8 or 7 kilometre. Here is an overview of my typical long run 15k, the horizontal axis represent time.
About injuries, shin splint at sides, both legs and recently I found out, my front joints (ankle) are permanently deformed; it happened during summer after a two though sessions, 18km and a 12km. I need to pay visits to kinesis physical therapy practice to get rid of inflammation.
I change my shoes when they hit 800 km, my right leg (injured) over pronates, but I always buy the right shoes.
I'm about 1.65m and 57 kg, I have an amazing diet and I don't suffer from any disease or chronic injuries.
I really want to run longer and more times per week, but seems impossible.
Could the reason be that I started running too late? Is my age letting me down? Could it be related to my genetic? Or I do need to build up for a stronger body?