{"id":1,"date":"2022-12-29T14:30:52","date_gmt":"2022-12-29T13:30:52","guid":{"rendered":"https:\/\/runningdiana.com\/?p=1"},"modified":"2023-06-21T15:32:44","modified_gmt":"2023-06-21T13:32:44","slug":"mentale-staerke-im-sport","status":"publish","type":"post","link":"https:\/\/runningdiana.com\/en\/mentale-staerke-im-sport\/","title":{"rendered":"Mentale St\u00e4rke &#8211; Der K\u00f6nigsweg zum Erfolg?"},"content":{"rendered":"<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3cw9-db3dd72cd6a3c866c9f9422a20d5cb48\">\n#top .hr.hr-invisible.av-3cw9-db3dd72cd6a3c866c9f9422a20d5cb48{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-3cw9-db3dd72cd6a3c866c9f9422a20d5cb48 hr-invisible  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-42yl-b6fb859bb67b03dc6d0f89371f6eaad5'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><\/div><\/section>\n<section  class='av_textblock_section av-lbf7qjvy-8a6fb424961625c667a6ba83dcc792b6'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><div>\n<p class=\"VORSPANNGROSS\"><span lang=\"DE\">Is mental toughness more important now than ever because life is more stressful than it used to be? In sports in particular, it is repeatedly emphasized that success is a matter of the mind. So should everyone be mentally strong? Thoughts on mental training and mental toughness... <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAUFTEXTINITIAL\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAUFTEXTINITIAL\"><span lang=\"DE\">Mental training is the intentionally repeated and consciously performed imagining of a movement or action. Endurance, perseverance, equanimity, resilience, determination, stamina, inner strength, discipline - these are some of the terms that can describe mental strength well. A mentally strong person can direct their own thoughts in a positive direction. Mental strength comes from the harmony between being and doing, between desire and reality, between wanting and doing. Those who are mentally and emotionally strong can fully exploit their range of performance despite all adversities.<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0 I live by the motto of always giving my best, keeping my thoughts positive. We gain access to our potential through the way we treat ourselves, how we look at external circumstances and how we set goals and then pursue them. With the realistic self-assessment, attitude, motivation, the right vision and goals, we then move on our way towards success. And success means something different to each of us. <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0 Mental training is actually a simple \"thing\". There are different ways to get strong in your head. This time we look at four points that help us to become strong. You can call them the four magic \"C\" when translated into English.<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u201eC\u201c NR. 1:<\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Confidence\/Vertrauen:<\/span><\/b><span lang=\"DE\"> Self-confidence and self-trust are qualities that you should cultivate! Believe in yourself, trust in all the resources and strengths you have to reach your goal. No one should lack self-confidence. Life is hectic, life is stressful and when it comes to ourselves we keep thinking: I don't have time! But if you can't find time for yourself, you're doing something wrong!<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">Knowing yourself and trusting yourself and your abilities is the solution to most problems when you are out of balance while training. By regularly observing your thoughts, you'll know what to think or do to make yourself feel better about almost anything. So get to know yourself! Take time for yourself, make an appointment with yourself for self-reflection and ask yourself questions like:<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">Where am I now? <\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">What setbacks and failures have I had to put up with lately?<\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">What did I learn from it?<\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">What have I reached already? <\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">What success could I already celebrate?<\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">What strengths do I have? <\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">Take time for yourself and think about it in 3 Steps: <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Stepp 1:<\/span><\/b><span lang=\"DE\"> What went well during training? What daily efforts or strategies have helped me do better in my workouts? Be mindful of your actions. Why did something work and how can I use this in the future?<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Stepp 2:<\/span><\/b><span lang=\"DE\"> Ask another question: What can I focus on for the next week? What 2-3 things can I improve? For example when it comes to controlling my emotions. The key to success is the HOW and not the WHY: So ask yourself e.g. B.: How can I turn negative thoughts into positive ones if I have mental problems during training?<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Stepp 3:<\/span><\/b><span lang=\"DE\"> Schreib das, was du dir vorgenommen hast, auf! Wer seine Gedanken aufschreibt, ist schon ein Gewinner, weil sie sich dann gleich viel fester in unserem Unterbewussten einnisten! <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u201eC\u201c NR. 2: <\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Challenge\/Herausforderung:<\/span><\/b><span lang=\"DE\"> Learn from your experiences, see tasks as challenges! Setbacks also offer opportunities to learn from them. I analyze and learn from my experiences. A competition didn't go well? Analyze, ask questions about what went wrong. How can you avoid that next time? I focus on solutions, check off negative experiences and look forward to the next challenges. Every experience makes us richer, every challenge makes us stronger, whether we reach our goal or not. Challenges give us the opportunity to become better. Every one of us who is at the start of a competition wants to get better. You motivate yourself with challenges, especially if you actively seek them. Be open to change. If you need to adjust your training (e.g. because you have a busy job right now or family needs you), see it as your chance to come back stronger once you have more time to focus on your passion! Be open to opportunities - for example, if you are in another city or country for work and cannot walk but e.g. B. only swimming is possible. By the way, you can not only swim in the water, but also run. A change in training never hurts. And finally: Be open to new things! Every new experience is a challenge that can serve as a motivation for us - to improve, to change, to bring out the best in us and yes, maybe to discover new great qualities in ourselves. Of course, you can see this best at your appointment with self-reflection! <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u00a0<\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u201eC\u201c NR. 3<\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Commitment\/Hingabe:<\/span><\/b><span lang=\"DE\"> Be determined and set goals: I set myself clearly defined goals for my sporting year. On the way there are small intermediate destinations. If you do not have a clear goal, it is difficult to get started. Commitment is the degree to which you are willing to set and stick to your goals, and a commitment to work hard to achieve them. And at the same time not losing determination: I will do everything to keep my promises and achieve my goals. I want to work hard for it. It is important to set realistic goals that you enjoy achieving. Without fun, passion and joy, it becomes difficult to achieve a goal. Everything you do, you should do for yourself. Those who feel commitment to their goal will also be able to develop concentration and the ability to establish habits. And that finally gets you to your goal. <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u00a0<\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">\u201eC\u201c NR. 4<\/span><\/b><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><b><span lang=\"DE\">Control\/Kontrolle:<\/span><\/b><span lang=\"DE\"> Control and commitment are resilience part of the definition of mental toughness. The certainty of having influence and control over one's life: I have a deep conviction that I can achieve anything I set my mind to. With control you control your emotion management, take responsibility for your feelings and emotions and are less distracted by the emotions of others. <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><i><span lang=\"DE\">Become the master of your emotions! Emotions play a major role when it comes to being able to call up your optimal state on day X!<\/span><\/i><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">Emotional control in sport is a key trait for success. After all, our emotions have a powerful impact on our performance. It is important to be aware of when you have lost your mental and\/or physical balance so that you can react accordingly. If the psychological as well as the emotional and mental area is in balance, you can react more flexibly and confidently to stressful situations. Therefore, learn to control your inner mechanisms and positively influence your attitude. You can do this with small affirmations (short, positive sentences without inclinations) like \"I can do it\", \"Now it has to work\". With control of your feelings you can also control the current state of mind such as mood and tiredness. Don't let your surroundings distract you. A good example of this is a rainy day. Most athletes complain all the time when the weather isn't right for a competition. Stay focused - you've certainly completed more than a few good training sessions even in bad weather. Today is your day regardless of the weather. Control your emotions, be yourself and keep the emotions of others (which tend to be negative in bad weather) outside of your \"territory\". <\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">Do you have a \"weak spot\" in competitions that recurs over and over again (this could be nausea or like giving up after 15 miles or so)? Then work with these emotions in advance, take control of them and your body, let go of thoughts like \"Not again!\"! Instead, tell yourself with a smile, \"This time I got you, not you got me.\" Be smart, control your thoughts because they have a powerful impact on how you feel!<\/span><\/p>\n<\/div>\n<div>\n<p class=\"LAZFTEXTABSATZ\"><span lang=\"DE\">\u00a0 Each emotion has its own breathing pattern. Or to put it another way: Depending on the breathing pattern, we feel a different emotion. All I can say is, take control of your breath when things aren't going well. This will help you stay in control of your emotions. We are what we think. Our thoughts control our body. Only you have the control to direct your body.<\/span><\/p>\n<\/div>\n<\/div><\/section>\n<div  class='hr av-3w3n-60836246edcdb62a849bf9f24b9c7935 hr-default  avia-builder-el-3  el_after_av_textblock  el_before_av_image'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-lbqqrosz-6afec8e8d35b7d9124b9f261a349b9d9\">\n.avia-image-container.av-lbqqrosz-6afec8e8d35b7d9124b9f261a349b9d9 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-lbqqrosz-6afec8e8d35b7d9124b9f261a349b9d9 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-lbqqrosz-6afec8e8d35b7d9124b9f261a349b9d9 av-styling- avia-align-left  avia-builder-el-4  el_after_av_hr  avia-builder-el-last  av-has-copyright av-copyright-icon-reveal'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-1082 avia-img-lazy-loading-not-1082 avia_image' src=\"https:\/\/runningdiana.com\/wp-content\/uploads\/2022\/12\/52393650587_6ed397e84c_c-300x200.jpg\" alt='mentale st\u00e4rke' title='mentale st\u00e4rke'  height=\"200\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/runningdiana.com\/wp-content\/uploads\/2022\/12\/52393650587_6ed397e84c_c-300x200.jpg 300w, https:\/\/runningdiana.com\/wp-content\/uploads\/2022\/12\/52393650587_6ed397e84c_c-768x512.jpg 768w, https:\/\/runningdiana.com\/wp-content\/uploads\/2022\/12\/52393650587_6ed397e84c_c-705x470.jpg 705w, https:\/\/runningdiana.com\/wp-content\/uploads\/2022\/12\/52393650587_6ed397e84c_c.jpg 799w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><small class=\"avia-copyright\">Spartathlon Greece<\/small><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":1082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein"],"_links":{"self":[{"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/posts\/1","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/comments?post=1"}],"version-history":[{"count":17,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/posts\/1\/revisions"}],"predecessor-version":[{"id":1382,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/posts\/1\/revisions\/1382"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/media\/1082"}],"wp:attachment":[{"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/media?parent=1"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/categories?post=1"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningdiana.com\/en\/wp-json\/wp\/v2\/tags?post=1"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}