How to use it
Don't throw your foot out in front: land with the shin vertical, short quick steps around 170–180 a minute, changed gradually because calves and Achilles need time. Recreational running doesn't wreck your knees.
How sure we are
S Evidence: strong. Large trials or many studies, pointing the same way.
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
Sources
Recreational runners had less knee and hip arthritis than sedentary people (Alentorn-Geli et al. 2017, meta-analysis) · forefoot landing lowered impact (Lieberman et al. 2010) · higher cadence lowered loading (Heiderscheit et al. 2011).
Not medical, legal or financial advice.