Stop obsessing over doing things you think med schools will like.
You obviously want to be a doctor; shouldn't you be absolutely dying to see exactly what they do on a daily basis? Most professions don't allow shadowing, mostly because they sit behind a desk all day. Medicine is cool. Shadow because it's amazing, not because medical school admissions likes it.
Same goes with research, it's one of the few chances that you'll have to contribute to the progression of the field before becoming a doctor. Do it because you want to.
If you dont actually want to do these things, maybe you should reevaluate your career path. But to answer your question, yes these things are pretty much mandatory unless your stats are well above the curve for that particular school.