sump questions

I am going back and forth with myself on whether or not to build one, and I've recieved mixed mesages on other sites. I have a couple of questions that I'm hoping someone on here can help me with. First of all, is a 10g sump with a fuge worth building for a 29g tank? If so, what kind of flow rate would you guys recommend for the return pump? There would be about 50" of head. I'm not sure what other info would be needed.