How to increase running performance over years?

Question

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 sometimes snowboarding.

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 gym, but do workout 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 session, 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 need to build up for a stronger body ?

Answer 1

Try changing the ground you run on to decrease the strain you put on your legs. Prefferably run on softer ground like grass. Also work on the strength of the foot itself. The stronger the arch of the foot the better it can absorb the shocks of hitting the ground. You might es well want to look into running techniques. Forefootlanding is believed to be better and more natural and therfore also reducing injuries. But Scince is not so clear on this one maybe due to research sponsored by shoe manufactures. So you might want to give it a try. Generally inflammation is a result of stress on the body. This might be due to going to long to quickly.

Answer 2

You need to be able to train at different paces for different runs to improve your potential for race day. Look up Dr. Jack Daniels' vdot calculators. It plots your fitness level to an algorithm based on thousands of runners times. It projects your finishing time for certain race distances, as long as you train properly and don’t mess up on race day. As for training, most of your training volume is at a slower pace, so it’s not mentally and physically taxing. On other training days, you have to be mentally there, to focus on running harder and faster than race pace (but shorter distance). The training is structured, certain paces for specific training runs.