Article in English: Technically, to run, you could eat whatever the heck you like. However, it's gonna be a lot easier to run and feel good during and after if you're loading up on healthy stuff beforehand. A good way to think about it would be to eat like a caveman -- going as au natural as possible. If it's processed, do your best to avoid it. Fruits and veggies should make up a large portion of your diet, with some lean meat, low-fat dairy, and whole grains thrown in. If you want to see changes in your body, this step is a must-do. Getting started running is a lot about not getting discouraged too soon. If you think it's too difficult or not enjoyable enough, you won't stick with it. If you're hitting the gym, find a gym that's convenient to get to and that has nice equipment. If you're running outside, consider terrain, scenery, and level. Are you running on dirt, gravel, or blacktop? Is it pretty enough to keep you relaxed and in the zone? Is there plenty of flat terrain, or is it uphill or downhill? All you really need to run is a good pair of shoes. If the budget doesn't allow for the fancy, technical gear, don't sweat it. You don't need any. Women should have a decent sports bra, but that's about it. CoolMax or Dri-Fit are two brands of synthetic fabrics that keep the moisture (read: sweat) off your skin if you're interested, but you can run just as well as long as you're comfortable. Odds are your area has a running, triathlon, or marathon club you can join. Being surrounding by like-minded people will only fill you with more gusto -- and it'll keep you on track when you're feeling less than motivated. Need a buddy to run a race with? Problem solved. Don't know where to find one? Try your local running shoe shop. It's probably a smaller network of serious runners than you realize! Soon you'll be on a first name basis. Now that you're a runner, might as well do some good with your new hobby! There are millions of 5 and 10ks out there to support good causes. With two minutes of research, you're bound to find one in your area!

Summary in Chinese:
调整饮食。 选择训练场地。 买好装备。 参加俱乐部。 参加比赛。