sports injury

I have developed a sports injury. A bad spot due to overuse and chafing. A runners saddle sore, so to speak. Will spend the next seven days periodically sitting in a sitz bath and I will concentrate on upper body strength as a way to cross train. I had been doing weight lifting with dumb bells as a warm up for running. The plan is to replace the running time with weight training. I'll do a limited number of leg lifts etc.