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Monday 7am - 9pm Tuesday 6am - 9pm Wednesday 7am - 9pm Thursday 7am - 9pm Friday 7am - 9pm Saturday 9am - 1pm Sunday 9am - 1pm

Commando Health and Fitness

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Plymouth
Commando Health and Fitness

Sports therapist MSST - Run coaching - Gait analysis - sports massage Don't be scared by the name!

Here at commando Health and Fitness Andrew has all abilities, ages and injuries coming for treatment and training!

13/05/2025

Super excited have everything up and running for the recovery breaks down here the perfect recovery after the Plymouth running festival and all runners get 10% off with proof of their medal!
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It's awesome now to be able to offer bespoke recovery breaks for runners! Not only do you get a luxury two person pod with ensuite bathroom, you can now also add the "recovery package" which gets additionally gets you
- Normatec 3 recovery compression leggings
- LUMI pod pro ice bath with a mini chiller to get the exact temperature you need
- LUMI massage gun
- Access to your own stretch and recovery room 🧘
- Awesome countryside and trail runs outside your door
- Optional extras like sports Massage on site 🙌
For more information go to my Commando health and fitness website in the bio, to book just give me a message via the website or on here 🙏
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Recover like a pro this weekend!!
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04/05/2025

Excited to announce that we'll be at the Plymouth half marathon, 10k, 5k and schools challenge this year. But this time I won't be running, I'll be at the finish line with all the gear ready to help you recover and I'll be joined by the one and only OG janner .x but sadly no Bear🤣
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We'll have the Normatec 3 compression leggings, massage guns and foam rollers (if you're up for pain after your run😅). We'll be in the finish zone, so come and say hi! 👋🏼
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15/12/2024

Christmas availability is almost gone. These are the last times and dates over Xmas for appointments in Plymouth. DM to book in
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11/11/2024

Now the site is shut and it's back to running clinics, we can get away for some exotic holidays. Holiday one was this weekend...Plymouth 🥴🤣
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Great to get the Plymouth girl up the tors though .x 🤣

03/11/2024

Another year on and it's back to my local race, the Cornish marathon. Cornwall's only all road marathon, and there might be a reason for that! Cornwall ain't flat! 2200ft of climbing around the lanes and lakes of east Cornwall
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It's a must do event, it's not one of the famous marathons around the world, it's definitely not a PB race either! But it's really well organised AND you get a hoody, medal and pasty which beats just about every other race I have ever done!
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It's also out of season so you fill a November Sunday with a serious challenge!
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30/10/2024

Sadly Summer is over and the site shuts down in a few days time, but I'm looking forward to be back running more clinics and sessions in Plymouth again from next week (and getting chance to get back out on the bike and long outdoor runs more!)
The first two weeks are booked up but there are spaces in the second half of November, just DM or text as usual to book.

Sessions on offer:
- Sports massage
- MSK Injury assessments
- RunSmart clinics (gait analysis and running injury diagnosis)
- 1-1 personal training
- normatec pro recovery legging rentals

16/10/2024

Miserable Sunday on my mauve machine 🚲
all for a good cause and it's starting off a week of cycling in the sun ☀️
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29/04/2024

It's always sunny for the Plymouth half ☀️🏃🏻‍♂️
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Awesome to see so many runners and even more crowds supporting today. Thanks for everyone that shouted along the route, I'm half blind these days so couldn't ping most of you but it was much appreciated!
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Even more amazing to see clients achieve amazing things in the half and 10k, including PB's and first time completions of a half marathon. This is not a flat half so anyone who can get round it is doing an awesome job 💪
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Massive shout out to and her two little wizards for absolutely smashing the kids mile event. Putting an unbelievable effort in, with one coming in the top 10 out of hundreds and the other being the queen of the school beating all of her friends! Keep an eye on your TV screen's in the future with these two 🥇🥇
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As always the biggest thanks goes to the Pope for getting up at the crack o' sparrow fart, coming to every event and cheering like a woman possessed 🤣
x

05/02/2024

Do you incorporate overload into your training?
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Lots of runners are guilty of not increasing their weekly mileage or intensity. Or if they do increase mileage it'll just be the long run on a Sunday that increases. Although that "long slow run" is typically just that, your longest run, it shouldn't be the only change in your weekly volume.
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You can increase our intervals slightly with either longer reps, more reps or maybe even a higher intensity (although this isn't always appropriate). You can also increase the length of your other runs like your tempo sessions etc. these would only be slight increases but they all add up to your weekly mileage/volume and will help to prepare your for your chosen event. This is especially important for marathons and ultramarathons where it just isn't feasible or correct to only increase the length of one run 🏃🏻🏃🏻‍♀️
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Hope you're all through January injury free and getting stuck into February which is often the start of many a plan leading into marathon and half marathon season. To all those getting ready for the half marathon and 10k, get stuck into those intervals and get that weekly mileage planned out now!
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📸 the Dartmoor crossing ultra

29/01/2024

Boost your performance with Strides. Do you run strides? And yep, I know every step is a "stride" but I'm talking about strides in terms of high speed, high tempo, short run efforts in your warm up 😅
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Almost every person I work with says to me "it takes me a mile to get into every run" and ye, that's no surprise, you're just warming up all those cold muscles, tendons and joints. Running is super intensive, if we don't warm up, we won't perform at a high level and we heighten the risk of injury. After all, if you're racing a 5 or 10k, you cannot afford to ease into the race with an easy first mile!
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What are strides?
Strides are high speed reps with exaggerated run form over a short distance.
A great way to finish your warm up or even at the end of a long run is to add strides.
How to run them:
- They should only be 20-30 seconds long
- Your form should be exaggerated with a slightly lengthened stride length, tall torso and relaxed shoulders
- Keep your cadence high (at your peak)
- Perform a maximum of 5 reps if you're new to strides. Personally I do 6 in a warm up or 8 at the end of a normal long run to replicate the high speed under fatigue

Get out there and stride!
📸: running the picturesque loop at Siblyback lake

22/01/2024

Do you run fast?!
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We've spoken about the importance of the slow runs in your training plan. But what about the speed work, specifically the intervals. Are you including them in your plan, if so which ones are your favourites?
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When I speak to new clients, the intervals are often the workout that is missed out or the first to go if life takes over a busy week. Although the intervals is a small part of your weekly mileage, they are massively important
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Intervals come in many different forms, from hill work through to track intervals. It's super important to make sure you're running the right distance and pace for the event you're training for. For example hills are fantastic for winter training, providing a simple but super effective workout that'll not only get the heart rate up, but will also build your strength and overall condition. Regarding what distance to do for your specific race, it's down to preference, but generally for 1/2 marathons and marathons your intervals will generally be 1/2 a mile up to a mile (sometimes more for experienced athletes) and for 5 and 10k's you'll be working at shorter distances such as 200 and 400m reps
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An example 400m workout would be
3 rounds of
4 x 400m intervals @ -20 secs race pace
60 secs recovery per rep
2 mins recover after each set of 4 intervals

18/01/2024

Mixing up your training week, do you do it or do you just run? Following on from the last post about your easy runs, the 80/20 split could be a simple solution for you!
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The 80/20 split is a great way of planning a balanced programme that not only improves your fitness, but does it in a manageable and achievable way
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It's simple, 80% of your running should be easy running/Zone 2 work and 20% should be the harder work (the hard sessions are another post all together!) such as intervals and tempos.
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This doesn't need to be split into:
"This is an easy run, that is a hard run" the sessions will merge. So to keep it simple you might have a 60 minute workout where 8 mins is warming up, 40 minutes of it are in z2 and you have 12 mins worth of race pace efforts built in e.g
Warm up:
8 mins active warmup with 5 x 30 second strides included
Main workout:
3 mins @ race pace
10 mins @ Z2/easy pace
Repeat x 4
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This is just a simple example and some runs will just be fast and others, just easy/Z2. If you have any questions feel free to give me a DM
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📸 Perrnaporth SLC extreme surf triathlon

Address

Plymouth

Opening Hours

Monday	7am - 9pm
Tuesday	6am - 9pm
Wednesday	7am - 9pm
Thursday	7am - 9pm
Friday	7am - 9pm
Saturday	9am - 1pm
Sunday	9am - 1pm

Telephone

+447718211822

Website

http://www.commandohealthandfitness.co.uk/

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