Bearing in mind this is for the XBox version so substitute A for whatever your cover key is (SPACE by default but I've swapped it for CTRL)
Take the cover transition system. When you’re crouching behind cover, you can aim your camera at any other piece of cover, then hold down the A button to transfer from one place to another.
As you hustle from spot to spot, a small orange ring encircles the button prompt, indicating to you how far you are on your roadie-run from one point to the other. If you let up on the A button mid-run, you’ll pull up short and regain control.
Did everyone already know this?
I'd been doing the whole thing manually, pressing CTRL to enter cover and then tapping CTRL to leave cover, then running to the next place and tapping CTRL again to enter cover.