On the orders of hundreds for research and volunteering. Shadowing is less important in terms of quantity - just shadow until you have a good sense of what a doctor does all day.
You shouldn't be looking for *common* ECs, you should be looking for ones that you are passionate about.
Longevity of commitments to volunteering/other activities (excluding shadowing) is also crucial. Try to stick with something for more than a few months.
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