there's a tutorial on reddit on how you can set up proxies through official client. Just remember to use SOCKS5 proxies. I wouldn't know whether a proxy really is good until i test it myself... to see whether it's flagged.
You don't have to do any technical stuff.
And they're pretty much worthless because who knows... someone might've flagged all em IPs. If I were you, I'd buy a private proxy. VPN is ok if you're gonna use it for more than just runescape.