The Golden Girl of Pakistan:
In conversation with swimmer Kiran Khan

Pakistanis tend not to care so much about sports – aside, of course, from good old cricket. Hidden between the lines of Pakistani sports is a bevy of world class athletes that have brought all manner of titles and medals to Pakistan.

One of Pakistani star athletes is Kiran Khan, the first female international swimmer in the country. Known as the ‘Golden Girl’ to her fans, she is definitely a true legend. She has won 7 international gold medals for Pakistan, while bagging the best swimmer title 15 times. The national swimming champion, Kiran Khan is one of Pakistan’s leading athletes and a very prominent name in the country.

GLOSS caught up with the swimmer and on the occasion of Women’s Day we thought it would be a great opportunity to applaud her skills and achievements that made not just her family, but the entire nation proud as well.

Tell us about Kiran Khan, the person and the athlete?
As a person, I’m a very friendly and calm human being. However, when it comes to sports, I’m very rebellious and focused. I have learnt never to give up and to keep working hard.

Talk us through your journey of becoming a record-breaking Pakistani female swimmer.
When I was young two decades ago, I never knew I would become a swimmer. Since my family is all in for sports, I was very keen on learning a water sport.
It started with synchronized swimming that led me towards swimming. Following this, what further got me involved was when I beat my brother during a swimming race and there was no turning back since then.
I made my debut in 2001, at the age of 10, the rest as they say is history.

Some achievements you would like to highlight?
Every medal that I have won is very precious to me, but getting nominated and receiving the Tamgha E Imtiaz in 2012 was one of the biggest achievements so far.
I won my first gold medal at the World Islamic Games in 2001, followed by another gold medal against an Indian swimmer in 2007. I was awarded the Pakistan Youth Icon Award in 2008.

What is an ideal day like in your life with training, morning routines, family life etc?
I train 7 months throughout the year and during competition season, I train around 8 hours/day for 5 days a week.
My sessions start at 6 am to 8:30 am, where I go swimming followed by a 30-minute gym workout.
Post gym, I have my breakfast, rest, lunch and then back to the pool at 3:30 pm, followed by another hour-long gym session.
At 4:30 pm to 6 pm, I swim again, have my dinner and I am off to bed.
During off-season, my morning starts at about 7:30 am with the normal breakfast routine. From 11 am to 1 pm I am at the gym, and then from 4 pm to 6 pm, I swim. This happens twice a week and gives me time to socialise as well.

Do you think that there is something from an athlete’s routine that everyone should adopt?
Yes, a lot of things. First and foremost is patience and persistence, punctuality and discipline. Then you have to let go of your fear of failing and giving up.
Moreover, every person should make a habit of exercising daily for 30 minutes and one will feel the change when you not only feel energetic, but positive as well.

Being a female athlete, how do you deal with criticism? Any incident you would like to share?
I absolutely love it!! There is nothing better than getting criticised for something, especially something that I love and maybe others don’t because clearly, I am not doing it for them.
I get criticised at gyms on how I look (they want me to look petite and skinny, whereas I want to look like an athlete and have that physique). I rather find it adoring that people think about all the things I choose not think about not only because I chose this profession, but because I don’t want to live by the societal norms.

What does it take to be a female athlete in a male-dominated society like Pakistan?
It is not as bad as people think. At least in my case, I had my mentor and coach. My biggest support was my father. They say that having a male supporter by your side is ideal whether it’s your husband, brother or father, but having this support together is a true blessing.
The rest is the media’s duty to promote it all in a positive way and equally to end this discrimination.

Do you think that this is difficult? Please elaborate.  
It is not difficult, but it’s a huge step where cricket and cricketers have taken over and brands have been investing and commercialising a sport, which in most cases is cricket.
Even though, cricket is most watched, there are 35 other sports in Pakistan that need to be equally highlighted in the sports field.

What differences have you noticed in challenges faced by other international players?
I believe in each country everyone is fighting their own battles every day. Internationally, they are all well equipped and well trained so their challenges are different than what I face.

What is your diet routine like? Any health tips that maybe everyone should follow?
I, personally, don’t have a strict diet. I take 7 small meals a day when I am training and 5 meals when I am not.
Staying hydrated is also key, so water and fresh juices are a must along with greens in my food along with vitamins.
Dairy, fewer spices, no junk or frozen food is also something I take care of, which is why I end up cooking myself fresh meals all the time.

What is your motivation that keeps you going?
It has to be my love and passion for sports and fitness because I am always into doing things and challenging my abilities and pushing myself to do the best every time keeps me motivated.

Who is your role model, if any?
It has to be my parents. Not only did they help through difficult situations in life, but they taught me how to deal with myself in these circumstances, which has made me the person that I am today.

Any word of advice for aspiring athletes? Maybe something that will help them get into the field?
My advice for any budding athlete is that, you need to realise some aspects of sports and where you’d like to be; the sooner you accept this the better your chance of being an athlete.

Something you would like to add about women empowerment in the sports field?
It is the role of media and our people to make the efforts of women athletes more visible, because not only does it open spaces for women empowerment but also have an impact on that particular female athlete’s future.
Educate and provide information for the young girls and women in the country about sports and what it has to offer.
Lastly, encourage them to see themselves in the roles they would like to play, be it a player or a coach.