Provided is a sole that has a top surface part upon which an upper member is to be provided, a bottom surface part that is to contact the ground, and a side wall part that connects an outer circumferential end of the top surface part and an outer circumferential end of the bottom surface part in the thickness direction of the sole. A ventilation groove that is recessed from above in the thickness direction of the sole is formed in the top surface part. At a forefoot part of the sole, an air intake port that communicates with the ventilation groove and is for taking air from the outside into the ventilation groove is formed in at least one of an inside wall part that is the inner-foot side of the side wall part and an outside wall part that is the outer-foot side of the side wall part. An air discharge port that communicates with the air intake port via the ventilation groove and is for discharging air that is inside the ventilation groove to the outside is formed in at least one of the inside wall part and the outside wall part at a midfoot part of the sole. At least a portion of the ventilation groove forms an air intake groove that extends diagonally rearward from the air intake port. Also provided is a shoe that comprises the sole.