Kamaljeet Sandhu’s name is etched in the annals of Indian athletics — a trailblazing sprinter who broke barriers and inspired generations of women to step onto the track with pride and ambition. Her historic feats brought not just personal glory but also marked a turning point for women’s sports in India.
Born on August 20, 1948, in Firozpur, Punjab, Kamaljeet was a natural athlete with an unwavering passion for track and field. While studying in Chandigarh, she honed her skills and soon became a dominant force in national athletics. Her talent was not confined to sprinting; she also played national-level basketball and inter-varsity hockey — a testament to her versatility. But it was on the running track that she would leave her most enduring mark.
She first made waves at the national level, holding the Indian records in both the 200m and 400m for an entire decade — proof of her consistency and class. These achievements gave her the momentum to compete internationally, where she would etch her name in history.
The defining moment came at the 1970 Asian Games in Bangkok. Running the 400m in a blistering 57.3 seconds, she struck gold — becoming the first Indian woman to win an individual gold medal at the Asian Games. It was more than a personal triumph; it was a national milestone. Her victory shattered the mental barrier that had kept many from believing Indian women could dominate at the highest level.
As she would later recall, her win “changed the perspective of coaches and officials towards women sportspersons, and post-1970, everyone started expecting top finishes from women athletes.” In recognition of this pathbreaking feat, the Government of India awarded her the Padma Shri in 1971.
Kamaljeet’s international career continued with distinction. She was a finalist at the 1971 World University Games in Turin, Italy, and represented India at the 1972 Munich Olympics in the women’s 400m. She retired in 1973, but her association with athletics remained strong — most notably as coach of the Indian women’s sprint team at the 1982 Asian Games.
Though her exact training regimen is not widely documented, her decade-long dominance suggests a disciplined and well-rounded program, likely including:
- Form and technique drills such as high knees, butt kicks, and bounding to improve stride length and frequency.
- Interval training alternating high-intensity sprints with recovery periods to build both speed and stamina.
- Strength training — squats, lunges, box jumps, and plyometrics — to develop explosive leg power, core stability, and upper body balance.
- Endurance runs at steady pace to build cardiovascular fitness for the demanding 400m event.
Her success was built on the perfect blend of speed, strength, and endurance — the hallmarks of a great quarter-miler.
Kamaljeet Sandhu’s story is one of courage, grit, and pioneering spirit. She didn’t just win medals; she redefined what was possible for Indian women in sport. Today, as India celebrates its sporting icons, her legacy endures — a beacon for young athletes chasing dreams on the track. In 1970, she didn’t just win a race; she ran into history, changing the face of Indian athletics forever.
