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 ?