Running days help

This isn't really directed to Ultras, but you all run more than most so I hold your advice higher than those that don't.

I have quite a bit of experience is the 3 sports that make up a triathlon. I have only done 2 triathlons so far but would like to actually start doing 70.3 and full ironman events. I have read a few books and they all seem to lead me to the thinking of training like it's 1 event not 3. This gives me problems for my running. If I run every day my muscles feel much better than only running 2 or 3 times a week. I am sore and have a hard time getting into the grove of things while I am running. I have tried switching up my distances for everyday running. Longer distances 3 days a week, 1 day of hill work and short 2 or 3 mile distances on the off days. I jsut don't want to over train and actually hurt myself in the process.

What kind of advice do you have for training? I feel like the sprint triathlons are so small that they are almost like training themselves and not actually race distances.

Thanks in advanced,

Jason