One of the time-tested principles of running is “Hard and Easy”.
“Hard” means running with much more intensity and more speed. The following are considered as “Hard” workouts for running—interval training on the Oval Track or on a measured distance on the road; tempo runs; hill repeats; and “fartlek” sessions. I would also consider some “cross-training” workouts as “hard” if they are done with much more intensity like lifting of heavier weights; interval workouts in cycling and swimming; and the likes of Crossfit and P90X or its derevatives.
“Easy” means running on a more relaxed and easy pace. Your “30-minute” a day run and LSD/easy run for at least one hour are considered as “easy” workouts. Yoga, Pilates, Stretching, easy and relaxed swimming and cycling, hiking/walking, and rest/sleep are considered as your “easy” workouts.
If your training is to run everyday to prepare a certain event, you don’t have to run the “hard” way everyday. You have to alternate “hard and easy” workouts throughout the week. Let your body rest and recover and you will be stronger on your next workout. If there is pain or soreness on your leg muscles, it’s time to rest and/or take the “easy” workout the following day.
Running the “hard and easy” ways is common sense!