MORE than 18,000 runners and thousands more spectators will take to the streets of Glasgow for the freshnlo Great Scottish Run this weekend.

The fun begins tomorrow at 9am with the Junior 3K Run at Glasgow Green.

This is the second year of the 3K and it is open to anyone aged from nine to 17.

WHERE TO WATCH . . . THE ROUTES OF THE RACES 10K START George Square South St Vincent Place St Vincent Street Finnieston Street Stobcross Street Kingston Bridge West Street Scotland Street Shields Road (North) St Andrew's Drive Albert Drive Matilda Road Maxwell Drive Maxwell Road Pollokshaws Road Eglinton Street Turriff Street Pollokshaws Road Gorbals Street Victoria Bridge Clyde Street Over Saltmarket Glasgow Green (Internal Route) FINISH HALF MARATHON START George Square South St Vincent Place St Vincent Street Finnieston Street Stobcross Road Kingston Bridge West Street Scotland Street Seaward Street Paisley Road Paisley Road West Bellahouston Park (Internal Route) Dumbreck Road Pollok Park (Internal Route) Pollokshaws Road Haggs Road Shawmoss Road Springkell Avenue Titwood Road Darnley Road Nithsdale Road Nithsdale Drive Pollokshaws Road Coplaw Street Victoria Road Pollokshaws Road Gorbals Street Cleland Street Laurieston Road Ballater Street Kings Drive Glasgow Green FINISH

This year there is an added incentive for runners, with a pocket money boosting £100 for the fastest girl and boy.

There will be an entertainment village at the finish line, with activities, games and circus lessons courtesy of the Glasgow Science Centre.

There is also going to be face painting and a Commonwealth Games Sports Challenge.

To make it easier for children to find their families, a reunion point has been set up at Nelson's Monument. There will be signs with the letters attached, so for example, if your surname is Wallace, head to W, if it Smith, head to S.

On Sunday, the 10K starts at 9am, the wheelchair half-marathon at 10.27am, and the half marathon sets off at 10.30am. All of these races begin at George Square and end on Glasgow Green.

This year UK Athletics - Britain's official athletic's body - will use the half-marathon as the trial race for entry to the World Half Marathon Championships in Brazil. The first eligible senior male and female athletes in the race will be automatically selected.

Due to roadworks on the Kingston Bridge, the course for both the 10K and the half-marathon has been altered.

Crossing the bridge is a highlight for many runners and, traditionally, competitors have crossed to the South Side by running up the Bothwell Street off-ramp.

But due to roadworks, those taking part in the 10K and half marathon on Sunday will now join the bridge from the Stobcross Road slipway.

Last year more than £30million was raised by runners for good causes, and even more is expected to be raised this year.

Amongst the fundraisers this year is our diarist Mel Hargreaves who is running for the charity Wobbly Williams.

And another major fundraiser is the introduction of the Corporate Challenge.

The award has been created for businesses who have teams of their staff taking part. Sponsors Robert Wiseman Dairies has a team of their own workers battling it out to be the first company to have their name engraved on the trophy.

Oh, and advice for all spectators and runners, pack something waterproof. The weather forecast isn't great!

On Saturday heavy rain is expected, while light showers and temperatures of around 18 degrees are forecast for Sunday.

But even if an area of low pressure hangs over Glasgow all weekend, the mood is sure to be high.

At Glasgow Green there will be an athletes' village where there will be games, a fitness centre and a holistic centre for treatment of minor injuries and massage.

The Radio Clyde team will be there in numbers and will be blasting out tunes as they support DJs George Bowie and Des McLean as they take part in the half-marathon and 10K respectively.

Some of the more famous names expected to take part this year include STV news presenters Debi Edwards and Fiona White, while council leader Steven Purcell, who is running for the Make a Wish Foundation, is planning to take part in the 10K.

Spectators and runners are being encouraged to arrive as early as possible.

Unlike last year, there will be no early start to the subway, and there will be no parking in George Square or surrounding streets.

However there will be free parking at High Street car park for runners (a voucher is contained in the runner's pack), but spaces are on a first come, first served basis.

Sports clothing giant Mizuno are one of the event's sponsors.

Julian Moorhouse from the company said: "The freshnlo Great Scottish Run is one best supported runs in the UK calendar and it is always great to see an event with such a wide appeal."

Sandy Wilkie, sales and marketing director for title sponsor Robert Wiseman Dairies, added: "We look forward to seeing the diverse mix of runners on Saturday and Sunday. From elite athletes, families keeping fit together to work colleagues raising money for charity, the freshnlo Great Scottish Run has a challenge for all abilities."

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WHERE TO AVOID . . . THE ROAD CLOSURES

THERE will be road closures across the city on Sunday and runners and spectators are being encouraged to use public transport to travel to the city centre. The major issue will be the contra-flow which will be in operation on the Kingston Bridge from 5am until around 12pm on Sunday morning, so expect delays.

Roads on the route and within the surrounding areas will be affected by closures from around 4am until around 2pm on Sunday. Drivers are warned not to park on route roads from Saturday night as cars may be clamped and even towed away.

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ROADS CLOSED DURING THE RACES:

Waterloo Street; Bothwell Street; St Vincent Lane; St Vincent Street from West Nile Street to Finnieston Street; Bothwell Lane; Gordon Street; Royal Exchange Square; North Court; St Vincent Place; Drury Street; Renfield Lane; West George Lane; West George Street from North Frederick Street to Blythswood Street; Pitt Street from Waterloo Street to West George Street; Douglas Street from Waterloo Street to West George Street; Blythswood Street from Waterloo Street to West George Street; West Campbell Street from Waterloo Street to West George Street; Wellington Street from Waterloo Street to West George Street; Hope Street from Waterloo Street to West George Street; Union Place; Renfield Street from Gordon Street to West George Street; West Nile Street from Gordon Street to West George Street; Buchanan Street from Gordon Street to West George Street; Queen Street from Ingram Street to West George Street; Anchor Lane; George Square; Cochrane Street; Montrose Street; Ingram Street from Queen Street to Albion Street; Finnieston Street; Elliot Place; Finnieston Place; Finnieston Square; West Greenhill Place; Houldsworth Lane; Minerva Street; St Vincent Crescent; Minerva Way; Corunna Street; Brechin Street; Clairmont Street; Dover Street; Breadalbane Street; Elliot Street; Pembroke Street; Houldsworth Street; Elderslie Street from St Vincent Street to Kent Road; Beltane Street from St Vincent Street to Kent Road; Argyle Streeet from Finnieston Street to House number 641; Shaftesbury Street; Perth Street; St Vincent Terrace; Dorset Street; Cleveland Street; North Street; Newton Street; William Street; Holland Street; McIntyre Street.

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WHAT'S HAPPENING . . .

For children taking part in the 3K on Saturday, you must be at the muster point at Greendyke Street at Glasgow Green by 9.40am.

For those taking part in the 10K, runners should be at George Square at least 15 to 20 mins before the start time of 9am. However those taking part in the half-marathon should not come to George Square before 10am as the last of the 10K runners will still be starting.

The 10K and half-marathons will be pulse started based on runners' colour coding. Make sure you run with your colour.

All runners have to wear their Championchip, otherwise no time will be recorded.

Sweeper buses to the finishing line will be in place for runners who are too slow or get into trouble en route. There will be no access to the Kingston Bridge after 11.45am. Slow participants must board the sweeper bus if asked to.

There will be toilets in George Square and along the route.

There will be changing facilities in Glasgow Green and these will be open from 8am until 2pm

An information and help desk will be in place at George Square from 7.30am on Sunday

If you didn't declare any outstanding medical conditions or have developed an illness since entering the race, call 0845 270 0166 immediately and the Great Scottish Run's medical team will assess whether you are fit to take part.

There are 5 water stations on the half-marathon route and three on the 10K route. Only take one bottle of water at each station

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HOW TO GET THERE . . .

FOR information on bus, train and subway services log on to www.travelinescotland.com, www.spt.co.uk or telephone 0870 6082 608.

Free car parking is available to runners at High Street Car Park on Sunday but is on a first come, first served basis.

There is no dedicated drop-off or parking zones for the kids' races. The nearest big car park to Glasgow Green is the King Street car park. Bus nos 16, 18, 40, 61, 62, 64, 203 and 263 run to or near Glasgow Green.

For parking in other parts of Glasgow, log on to www.glasgow.gov.uk/parking or call 0141 287 4040, or log on to www.ncp.co.uk for details of NCP's King Street car park.

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TOP TEN TIPS FOR RUNNERS

OVER the last few months we've asked you to submit your hints and tips to get you ready for the final few days before race day.

We've also asked professional runners to tell us what they do to get themselves focused and ready before a big event.

Now, with less than 72 hours to go before the freshnlo Great Scottish Run 10K and half-marathon, and the junior 3K taking place tomorrow morning, here's a few that might help you make the most of those miles...and less painful afterwards

Don't run on an empty stomach. About 60 to 90 minutes before a run, have something, even if it is just a glass of milk.

But on race day, make sure you eat your normal breakfast. Don't be tempted to try a nutritionally perfect meal in case your stomach reacts badly to the change in diet.

Make sure you use a moisturizer and sun block to prevent sunburn or your skin drying out - even if the weather is bad.

According to professional marathon runner Michelle Ross, arrive early for events so that it gives you time to go for a warm-up jog. If you have had to travel a long journey by car, your muscles and joints may have seized, so arrive with enough time in hand to give yourself enough space for a 10 minute jog.

Start the race with a smile on your face. Research from San Diego State University in the USA has shown that when yiu begin a race in a positive state of mind you're likely to stay that way throughout and finish more easily than if you allow yourself to think negatively.

Drink throughout the race, even if you're not thirsty.

If there's even a five per cent drop in hydration levels your performance will tail off. For the distances involved in all of the races in the Great Scottish Run, water will be fine. And try to take on fluid every 15 minutes of exercise.

Run at your own pace. Do not be tempted to keep up with a friend, even if they are going faster than you are.

Don't be so focussed that you cannot indulge in a bit of banter with the crowd and with fellow runners. It gives you a fantastic lift when you hear people cheering you on.

Even if you are tired, try not to stop - it is extremely difficult to get going again. It is better to slow to a gentle jog or even a brisk walk than pause to get your breath back.

Don't stretch immediately after the race has finished. Stretching immediately after a tough 10K or half-marathon may aggrevate any damage done at a cellular level so leave it at least 10 minutes before you get to work on achy legs and warm down by going for a walk first.

Eat a curry afterwards. The chilli-heat, which comes from a chemical called capsaicin which will boost your metabolism. Chillies are also packed with antioxidant vitmain C which will help your body recover.

MEL HARGREAVES, Half marathon girl: "I'm getting more excited and nervous, I read that after 4 hours, a sweeper bus follows the end of the race to pick up stragglers and re-open the roads, I keep having visions of me being on that bus! I know I must contain my nerves, it's the thought of having to stop half way round and everyone watching that makes me nervous. I've stuck to my training plan so there's no reason why I can't run all the way round. It's going to be so exciting though so even if my legs do feel tired and want to stop I'm sure the buzz and adrenaline rush from the day will keep me going, I can't wait to cross the finish line and wear my medal proudly round my neck."

DES McLEAN, 10K debutante: "At first I was dreading it and looking for excuses to get out of it, but it's a great feeling saying: you know what, I'll just do 5 miles tonight!' It's encouraged me to give up the fags and I am fitter than I've been for decades. I was a committed couch potato but I think I have caught the bug now. It will be the Half Marathon next year."