Help novice get going

[Al]

Currently use Outlook Express (via Roadrunner) on my XP
Home system. Want to convert to Outlook 97. Would
someone please provide step by step instructions on how
to:
1. transfer all contact, address info from OE to O.
2. transfer all emails and folders from OE to O.

I tried Windows Help but instructions are vague and
require a certain amount of inherent knowledge which I
don't possess (csv vs. pst files etc etc)

Bonus time!

How do I reconfigure Roadrunner to use Outlook instead of
Outlook Express?

Thanks for help. My head is getting soft from banging
against wall.