Sole with adjustable damping effect and shoe with sole

The invention relates to shoes, and provides a sole with an adjustable damping effect. The sole is provided with a damping ring structure, so that the damping strength can be adjusted by adjusting the number of turning circles of a damping ring, and the sole has a simple structure and is convenient to operate. The sole comprises an outsole, an insole on the outsole and the damping ring, wherein the insole is provided with an opening for mounting the damping ring at a position corresponding to the heel of a human foot; the number of turning circles of the damping ring is adjustable; the damping ring consists of a strip-shaped damping adjusting strip; one end of the damping adjusting strip is firmly arranged around the inner wall of the opening as a fastening end, and the other end of the damping adjusting strip is arranged to be a free adjusting end; the free adjusting end is provided with a plurality of fixing ring holes which are spaced from one another in sequence in the extension direction of the length of the damping adjusting strip; the fastening end of the damping adjusting strip is also provided with fixing bumps to be matched with the fixing ring holes for fixation; a revolute ring of the free adjusting end is arranged in the opening in a ring shape; the fixing bumps at the fastening end are used for fixing the fixing ring holes, namely the damping adjusting strip forms the damping ring to be placed in the opening.