When can a spotted agent safely move into hiding?

When a guard spots an agent, the agent gains a "watched" status or something like that, and the tooltip says something along the lines of:
If the agent moves, the guard will take a turn.
Which is complicated way of saying that basically the guard will shoot the agent.
However, I've noticed if I set my agents to sprint, then can safely dive into cover without being shot, as long as the cover tile is 1 tile away.
Is it necessary for the agent to be sprinting into cover, however, or is it only necessary that the cover is the aforementioned 1 tile distance away?
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