Provided are a sole capable of increasing a repulsive force supplementing a force with which a wearer moves their foot during a kick, and a shoe including the sole. The front foot portion includes a first-inner-foot-side-stepping portion that is a range A1 overlapping with a placement portion on which a foot of the wearer is placed and includes at least a part of a range A2 overlapping with the thenar portion of the wearer and a first-outer-foot-side-stepping portion that is the range A1 and includes at least a part of a range A3 overlapping with the hypothenar portion of the wearer when viewed in the top-bottom direction. The first-inner-foot-side-stepping portion is at least partially curved and projects in a downward direction, and is thicker than the first-outer-foot-side-stepping portion on an imaginary line L1 passing through the thenar portion and the hypothenar portion of the wearer.