A sole and footwear provided with such soles are capable of properly controlling the movement of a foot pressure center, using a simple configuration. This sole includes: a sole body (41) which forms each bottom part of the footwear; and a foot pressure protrusion portion (43) which is provided in this sole body (41), and guides a foot pressure center corresponding to the center of a pressure applied to the bottom of each foot that moves when a person walks or runs, along a predetermined foot pressure center route from the heel toward the vicinity of the root of the fourth toe.