As the other person recommended: more fiber and maybe more water (if you don’t take in enough water with your fiber you can actually end up getting MORE constipated). You could also try some magnesium, it’s a good laxative.
It sounds like you are electrolyte deficient. Magnesium and potassium should do the trick. I am on keto and I take Calm with calcium in the morning and at night. No problems anymore.
How much water are you drinking, btw?
Too many carbs after a long fast stop everything! I did that late last year. Even drinking 6 table spoons of Epsom salts didn’t do much for almost three days. I mean junk carbs, veggies and fruits will help move stuff.
Other than that, the other comments should have you covered.
Running for extended periods can make your guts move. I trained for a couple of marathons and running for a few of hours straight will loosen stuff up. I’ve heard of other marathoners having trouble. With all that bouncing it kind of makes sense.
I don’t run any more though. Fasting, HIIT and working in my diet and stress have been way more helpful.
OP Ipromise you this will help you poop Calm is in a powder form and highly absorbable:
300mg - magnesium
200mg - Calcium
99mg - potassium
250mg - V c
100 iu - V D3
250 microg - boron
And remember, if you drink too much water, you can flush out your electrolytes, so add salt to some of that.
I am almost poopless on keto, off keto I go 3x a day. With this CALM brand supplement, I am back to normal.