Rubz,you seem to have a lot of posts why not list all you problems in 1 post that way everyone can post to that instead of all over the page and everyone will know what advice has or has not been put foward.
The links are for commands used in an XP cmd window, not for Start, Run.
I can't find a list as such, and basically you can run most programs using Start, Run, and then type in the path to the exe file, such as c:\program files\...\abc.exe to open the program.
For some programs, you don't need to type the full path, and Windows will find it, such as notepad, winword.
There are also some utilities which you can run via Start Run, like msconfig, certain consoles such as diskmgmt.msc, compmgmt.msc, services.msc, gpedit.msc (for XP Pro only), eventvwr.msc. Other examples are control userpasswords2, and cmd itself.