Tilman von der Linde Blogs on Boosting Explosive Leg Strength
The strength exercise that is most similar to running is the Single Leg Squat. The deeper decent of the squat works the key muscles involved in running. The squat also improves the reactive strength and explosive force produced in the leg muscles making the push off quicker after the foot hits the ground.
Parm Phangura, 3 time Canadian National Weightlifting Champion www.parmphangura.com explains how single leg squats can be done at home.
The Single Leg Squat
Stand with your back to a set of stairs. Place the toe of one foot on the lowest step and balance yourself on the other foot. Do a couple of sets of 5 single leg squats and then repeat with the other foot. If you are having trouble stabilizing yourself on one foot, reach out and hang onto something to help your balance.
Single Leg Squats with Jumps
Same as above, breathe in while dipping into the squat and then while exhaling, thrust upwards into a one-legged jump and repeat. This explosive strength exercise will also challenge your core and is a great transition from the regular single leg squat.
Strong leg and core muscles will help keep your posture and running form as well as fight off fatigue during the end stages of the Sun Run.
Tilman von der Linde, RMT.